The holiday season is a time of joy, but it can also be a time of stress—between last-minute shopping, family gatherings, and endless indulgent treats, your body might feel the impact. Elevated stress levels during the holidays can lead to increased cortisol production, which directly affects your ability to maintain or lose weight. By understanding cortisol’s role in your body and incorporating strategies to manage it, you can enjoy the season while staying on track with your health goals.
Why Elevated Cortisol Hampers Weight Loss
Cortisol, produced by the adrenal glands, is vital for energy regulation and stress response. However, chronic stress leads to prolonged cortisol elevation, triggering:
- Increased appetite and cravings for high-sugar, high-fat foods.
- Fat storage, especially around the midsection.
- Muscle breakdown, making it harder to build lean muscle mass.
- Disrupted sleep, which affects metabolism and recovery.
A study published in Obesity Reviews revealed that elevated cortisol levels are strongly associated with abdominal fat gain and higher body weight, underlining the need for effective stress management strategies.
3 Ways to Lower Cortisol Naturally This Holiday Season
1. Ashwagandha: The Adaptogen That Calms Your Body
- How It Helps: Ashwagandha is a natural herb that helps your body adapt to stress, reducing cortisol levels and promoting relaxation. It’s particularly helpful for curbing stress-related overeating during holiday feasts.
- Holiday Tip: Take 300–600 mg daily to keep stress at bay while enjoying festive activities.
2. Magnesium: The Stress-Relieving Mineral
- How It Helps: Magnesium supports a relaxed nervous system and regulates cortisol levels. Since many people are magnesium deficient, especially during stressful times, supplementation can help.
- Holiday Tip: Consider a magnesium-rich hot cocoa made with dark chocolate (rich in magnesium) and almond milk for a cozy, stress-relieving treat.
3. Phosphatidylserine: Balancing Post-Holiday Stress
- How It Helps: Phosphatidylserine helps reduce cortisol spikes after physical or mental stress, making it ideal for those who feel overwhelmed by the hustle and bustle of the season.
- Holiday Tip: Take 300–800 mg per day, especially after an intense holiday workout or a long day of preparation.
Holiday Lifestyle Tips to Combat Cortisol
1. Prioritize Restful Sleep
Holiday late nights can disrupt your sleep, which increases cortisol. Aim for 7–9 hours of quality sleep to keep your hormones balanced.
2. Practice Gratitude
Taking time to reflect on what you’re thankful for can lower cortisol by up to 23%, according to a study in Frontiers in Psychology.
3. Enjoy Mindful Festivities
Instead of multitasking during meals, focus on savoring each bite. Mindful eating has been shown to reduce stress-related overeating.
4. Stay Active
Gentle activities like yoga or a brisk winter walk can lower cortisol levels. Be cautious not to overdo it—intense workouts can temporarily spike cortisol.
5. Balance Your Plate
Incorporate cortisol-lowering foods such as salmon, berries, nuts, and leafy greens into your holiday meals. These foods are rich in omega-3s, antioxidants, and magnesium, which combat stress and inflammation.
Cortisol, Stress, and Your Holiday Weight Loss Goals
While the holidays can be a stressful time, they don’t have to derail your weight loss journey. By managing cortisol levels with natural supplements, healthy habits, and intentional choices, you can maintain balance and enjoy the festivities guilt-free.
This season, give yourself the gift of good health by focusing on stress management. Your body—and your future self—will thank you!
