The holiday season brings fun, festivities, and family time. Though it is the time to be jolly, it also causes increased stress, late-night get-togethers, and indulgence in rich food and alcohol—all of which can, unfortunately, disrupt your hormonal balance.
Worried? Don’t be!
We at MediGyn are here to help you navigate this time of the year. Get ready to explore our Hormone Holiday Survival Guide, containing expert advice and actionable tips to get you through the holidays.
Part One
Understanding Hormones During the Holiday Season
Changing lifestyle habits during the holiday season can be hard on your hormones! High-stress levels, changes to your daily routine, indulgence in sugary treats and foods, and lack of physical activity due to staying indoors can all take their toll on your hormones.
In addition, late-night Christmas parties and the tendency to put healthy habits on hold until the New Year can be a recipe for disaster. While your hormones can be affected during the holiday season in several ways, let’s begin by understanding how stress, one of the most significant factors, impacts your hormone levels.
How Do Stress and Cortisol Impact Your Hormones?
Cortisol, the ‘stress hormone,’ is released by the adrenal glands in response to stress, preparing the body for fight or flight. Elevated cortisol levels during the holidays can disrupt hormone balance.
Our hormone specialist explains, “High cortisol affects progesterone, Estrogen, and testosterone, leading to fatigue, poor sleep, weight gain, and mood swings.”
It can also:
- Cause blood sugar fluctuations
- Suppress the immune system
- Disrupt circadian rhythms
Together, these factors contribute to hormonal imbalances during this festive season.
Signs of Hormone Imbalance
Identifying the early signs of hormonal imbalance can help you seek timely help and manage it before it worsens. Here are a few red flags to watch for:
- Difficulty in falling or staying asleep
- Constant cravings for sugar or salty foods
- Mood swings
- Unexplained weight gain
- A sense of being constantly on edge or overwhelmed
- Brain fog or difficulty concentrating
- Constant low energy or fatigue
- Digestive issues
- Loss of sex drive
Part Two
Chronic stress can lead to hormonal burnout, where your adrenal glands struggle to meet cortisol demands, leaving you drained, anxious, and more prone to illness. “Managing stress is one of the most impactful things you can do for your hormones,” says Hormone Health Expert.
Though holiday stress feels inevitable, small, effective strategies can significantly affect your hormonal health and overall well-being.
Mindfulness and Meditation
Mindfulness keeps you present, easing stress and reducing the feeling of being overwhelmed by your to-do list. Just 5–10 minutes of meditation daily can lower cortisol and boost well-being.
Breathing Exercises
Try the 4-7-8 method, wherein you inhale for 4 seconds, hold for 7 seconds, and exhale for 8. Repeat this exercise 3–5 times to calm your nervous system and instantly lower cortisol.
Physical Activity
Exercise relieves stress by lowering cortisol and releasing feel-good hormones. Even 30 minutes of light activity like yoga or walking can improve your mood.
Set Realistic Expectations
To reduce unnecessary stress this holiday season, simplify your to-do list, prioritise what matters, and set achievable goals.
Part Three
Sleep and Hormonal Balance
Not many people know this, but sleep allows your body to reset and repair itself. This, in turn, is also important for your hormonal health. However, late-night parties and an increase in alcohol intake over the holidays mean your body’s sleep-wake cycle can be heavily disrupted, having a knock-on effect on your hormones.
Holiday stress and hormonal imbalances can lead to poor sleep, creating a cycle of sleepless nights and low energy. In addition to cortisol, other hormones that affect your sleep include:
- Melatonin, also called the sleep hormone, can be suppressed by bright lights, late nights, and stress, disrupting one’s sleep cycle.
- Progesterone is known for its calming effects. Low levels of progesterone can cause insomnia.
- Oestrogen: Fluctuating holiday oestrogen levels can cause restless nights and disrupted sleep patterns.
Here are some tips for better sleep:
- Follow a consistent sleep schedule and get at least 7–8 hours of sleep each night.
- Keep your bedroom dark, quiet, and cool to support melatonin production.
- Limit alcohol and caffeine intake.
- Wind down with calming rituals like reading or stretching before bed.
Part Four
Nutrition for Hormone Balance
The holidays bring indulgence—mince pies, mulled wine, festive cocktails, and lots more. Remember—what you eat directly impacts your hormones. Foods high in sugar, fat, and salt can disrupt insulin, cortisol, and oestrogen levels, which cause hormonal imbalances.
However, you can still enjoy your favourites while supporting your hormones by making smarter food choices. Here are a few groups to include:
- Consume omega-3 fatty acid-containing foods like salmon, mackerel, walnuts, and chia seeds to lower inflammation and support hormone production.
- Magnesium-rich foods like leafy greens, almonds, and bananas regulate cortisol and promote relaxation.
- Antioxidants, which are abundant in berries, dark chocolate, and green tea, combat oxidative stress and help achieve hormone balance.
- Protein & Healthy Fats: Lean meats, avocado, and coconut oil stabilise blood sugar and support hormone health.
“A whole-food diet rich in healthy fats and proteins stabilises blood sugar and supports hormones during the festive season,” says Dr. Monica Lascar.
Limiting Your Alcohol
Festive drinks add to holiday fun, but moderation is key. Excessive alcohol can disrupt hormones and cause hangovers. The NHS advises up to 14 units weekly, spread over three days. A pint of beer or large wine equals about three units.
Drink mindfully this season with these tips:
- Eat before drinking to slow alcohol’s effects.
- Alternate alcoholic drinks with non-alcoholic ones.
- Opt for low-alcohol beers and wines.
- Try alcohol-free options or festive mocktails.
Part Five
Staying Connected and Supported
The holiday season is all about quality time with loved ones! A strong social support system benefits both your mental health and hormones. Positive interactions with family and friends lower cortisol while boosting happiness hormones like oxytocin, serotonin, and dopamine, promoting joy and relaxation.
“Nurturing relationships is as vital for your hormones as eating well or sleeping,” says Dr. Valentina Ghorashi
To stay emotionally supported, set boundaries, seek help when needed, and focus on meaningful connections. With these tips, keep your hormones balanced and your holidays bright!
How Can BHRT Help?
“With over two decades of experience and a reputation for excellence, we have
become a trusted authority in hormone health, dispelling hormone myths and
empowering patients to reclaim their wellbeing through our BHRT treatment. What
sets us apart is our holistic approach to hormone imbalance and our personalised
Medi-Gyn is a pioneer in Bioidentical Hormone Replacement Therapy (BHRT), and our experts ensure the treatment is safe and effective to help manage your hormonal imbalance.
BHRT is available in the form of creams, gels, and lozenges help alleviate symptoms like fatigue, mood swings, poor sleep, and cravings.
With over several decades of experience, we’ve built a reputation for excellence in hormone health, empowering patients to regain their well-being. “Our holistic, personalised plans have transformed thousands of lives,” says Dr. Monica Lascar.
For more, read out blog: {Link to Blog}
Are you experiencing hormone imbalance, or think you might be? Book an online appointment with our expert doctors today and start your journey to better health.
