How to maintain healthy hormones over the holidays

We often see hormones talked about negatively, being out of balance or causing troublesome health symptoms. But hormones have important messenger roles in our bodies and can positively influence our health.

Let’s talk about what two important hormones do and ways we can hack routines to stay regulated even when routines are disrupted for the holidays.

What insulin does for us

Insulin, a hormone produced by the pancreas, regulates blood sugar by moving glucose from the bloodstream into cells for energy. Our body always wants to be in homeostasis, and insulin relocate glucose in ways that, ideally, manage those blood sugar levels.

How insulin levels might change around the holidays

Around the holidays, eating more sugar and carbohydrates, eating more, or eating at unusual times and getting off of our routines can throw off insulin’s ability to regulate blood sugar.

When insulin struggles to react to the glucose entering our body, we can develop insulin resistance, potentially leading to prediabetes or diabetes. If you already have some kind of insulin resistance, irregular eating and holiday treats can present extra challenges.

What cortisol does for us

Cortisol, produced by our adrenal glands, helps manage stress responses and regulate metabolism and inflammatory responses. Known as the “stress” hormone, it’s also an “energy” hormone — it begins releasing upon our waking and can fuel a fight, flight or freeze response to stressors.

Norepinephrine, or adrenaline, is secreted when we have an initial jolt of a stress response, such as when we take a momentary slip on some ice. Cortisol doesn’t show up until five to 10 minutes after that, if the stressor hasn’t left. A brief slip on some ice might not significantly raise cortisol, but longer stressors, such as being stuck in traffic during bad weather, can trigger a spike.

How cortisol levels might change around the holidays

Feeling overwhelmed by irregular routines, extra travel, disrupted sleep, more time with family members who make you feel tense – those are stressors that stick around longer than the initial adrenaline jolt, so they can cause cortisol to rise.

Why we want to manage both insulin and cortisol

Cortisol and insulin speak to each other as messenger hormones. Increased stress (and cortisol) can lead to increased insulin levels. Cortisol is trying to free up more energy for our body to react to a stressor, so it sends a message to get production of glucose going even if we haven’t eaten anything.

Chronically high insulin or cortisol levels increase the risk of cardiovascular disease, diabetes and dementia. So, working to keep these hormones steady can help prevent other chronic concerns later.

Tips for keeping cortisol levels healthy around the holidays

Stimulating the vagus nerve

Mindfulness techniques can help stimulate the vagus nerve, an important part of the parasympathetic nervous system that governs heart rate, breathing and digestion.

When we stimulate or exercise this nerve, we tap into “rest and digest” mode, which is the opposite of “fight or flight.” The sign of a healthy nervous system is the ability to transition into and out of these states. We get tons of practice being in high stress throughout the day, so being intentional with vagus nerve exercises helps create balance.

Engaging relaxation responses through the parasympathetic nervous system can help put the brakes on bodily stress responses put in motion from cortisol spikes.

Specific techniques include:

• deep breathing
• yoga poses
• exercise (even for very short periods)
• massage (even massaging your own neck or shoulders)
• exposure to cold

Luckily, in many regions, the holidays are during a colder season. You can easily use the plentiful cold air to your advantage by stepping outside even for just a minute to stimulate the vagus nerve.

Tips for keeping insulin levels healthy around the holidays

Of course, there will be more sugary treats and beverages this time of year. It’s important not to focus on restriction of these treats, because that can backfire in other ways.

Prioritize protein and fiber

What we can focus on is making our three meals a day rich in protein and fiber.

Protein doesn’t break down into glucose, so it doesn’t have much impact on insulin. It does have an impact on the glucagon-like peptide-1 gut hormone – GLP-1 – that increases feelings of satiety and slows our rate of digestion.

Fiber also helps us feel full and satisfied, slows our digestion and helps regulate blood sugar and decrease blood sugar spikes. Additionally, it can reduce the amount of cholesterol entering your bloodstream and help maintain regular bowel movements.

Including plenty of these nutrients helps regulate your body, even when you’re enjoying special foods.

Eat protein and veggies first

Eating carbohydrates last, sometimes called meal sequencing, can slow glucose absorption.

Take a walk after eating

A 10-minute walk after meals can give you a little cold exposure and signal to your body to store excess glucose in the muscles. Even if you don’t go outside, avoiding stationary activity after eating can help.

Think positively

The mental health benefit of focusing on the positive connections we’re making with family and friends can influence the body’s stress response.

Prioritize rest

Our bodies and brains crave routine. Maintaining your healthy bedtimes and morning routines can help regulate hormones.