How to Support Your Hormones and Thrive Through the Holidays
Did You Know…?
Many women experience worse period-related symptoms after the holiday season… and it’s not a coincidence.
During the holidays, we often experience:
More sugar
More alcohol
More late nights
Less consistent meals
Less consistent movement
More stress
All of this leads to inflammation, and inflammation directly affects hormonal health, mood, digestion, sleep, and menstrual cycle symptoms.
Now is the perfect time to support your hormones with simple nutrition and lifestyle habits. Doing this now helps your body feel more balanced during the holidays and supports a healthier menstrual cycle afterward.
Let’s dive into actionable strategies you can start using today.
6 Simple Strategies to Support Your Hormones During the Holidays
1. Balance Your Plate
Blood sugar stability is one of the most powerful ways to support hormonal health.
Aim for protein + fat + fiber at every meal for:
Balanced blood sugar
Steady energy
Fewer cravings
Better digestion
Improved mood and satiety
Start your day strong:
A protein-rich breakfast sets the tone for balanced eating the rest of the day.
A Simple Guideline:
Aim for ~25 grams each of protein, carbohydrates, and healthy fats per meal. Every woman’s needs vary, so connect with me if you want personalized guidance.
Recommended Foods
Protein (plant & animal):
Plant-based: tofu, tempeh, beans, nuts, seeds
Animal-based: eggs, dairy, poultry, fish, grass-fed beef
Aim for wild-caught, grass-fed, pasture-raised, and organic when possible.
Carbohydrates:
Whole fruit, sweet potatoes, squash, legumes, quinoa, brown rice, millet, oats, rye, barley.
Choose organic when possible.
Fats:
Avocado, nuts, seeds, olive oil, butter, ghee, eggs, full-fat dairy, fatty fish, grass-fed beef.
Remember: many animal proteins already contain fat, so you may not need additional.
A serving ≈ the size of your thumb.
Sample Balanced Day
Breakfast: 1 cup Greek yogurt + 1–2 Tablespoons flaxseeds + 1–2 Tablespoons pumpkin seeds + 1 cup berries (Optional: add a scoop of clean protein powder for extra satiety)
Lunch: 3 eggs (any style), 1 slice sourdough, ½ avocado, sautéed kale, green onions, mushrooms, sauerkraut
Dinner: Roasted salmon, asparagus, broccoli, and 1 cup sweet potatoes
Snacks:
2 Tablespoons nut butter + medium apple
½ cup cottage cheese + seed crackers
2. Eat at Regular Intervals
Avoid “saving up” calories — it almost always leads to binging and blood sugar crashes.
Aim to eat every 4–6 hours to:
Stabilize hunger
Prevent overeating
Support metabolism
Keep cortisol levels calm
This alone can dramatically improve PMS symptoms and energy levels.
3. Stay Hydrated
With festive cocktails, hot chocolates, and holiday lattes, hydration can easily slip.
Your body needs water for:
Digestion
Detoxification
Hormone transportation
Blood volume
Energy + cognition
Hydration ideas:
Sparkling water
Spa water (fruit + herbs)
Herbal teas
Pro tip: Drink one glass of water between each festive beverage.
4. Move Your Body
With travel and events, structured workouts may fall away — and that’s okay. Short, joyful movement counts.
Movement Suggestions:
A 10-minute walk
A 5-minute dance break
20 squats while your coffee brews
Movement before or after a treat (like walking with hot chocolate and holiday lights!) helps stabilize blood sugar and supports digestion.
5. Practice Gratitude
The holidays stir up all kinds of emotions. Gratitude can shift the nervous system from fight-or-flight into rest-and-digest, which supports hormone balance.
Gratitude Suggestions:
Naming 1–3 things you’re grateful for
A quick 5-senses grounding exercise
A mindful pause before meals
This simple practice lowers cortisol and helps your mind and body feel safe.
6. Eat With Intention — Savor & Enjoy
You are allowed to enjoy your favorite holiday treats — and you should.
Instead of mindlessly eating 16 cookies and feeling guilty, choose one and make it a sensory experience:
What does it look like?
What does it smell like?
Is there a crunch or sound?
What does it feel like in your mouth?
What memories come up?
Mindful eating improves satisfaction, reduces overeating, and builds a joyful, healthy relationship with food.
Bonus Strategy: Prioritize Sleep
Holiday fun, errands, and events can easily push sleep aside, but sleep is non-negotiable for hormone balance.
Aim for 7–9 hours of high-quality sleep to support:
Cortisol regulation
Blood sugar balance
Appetite hormones
Emotional resilience
PMS + cycle health
It’s okay to set boundaries. Protect your rest.
Recap
Here’s your holiday hormone support cheat sheet:
Balance your plate with protein, fat, and fiber
Eat at regular intervals
Stay hydrated
Move joyfully
Practice gratitude
Eat with intention
Protect your sleep
Tiny, consistent actions create big shifts in hormone health, especially during a busy season.
Want Personal Support This Holiday Season?
If you want individualized hormone, nutrition, or menstrual cycle guidance so you can feel your best without feeling deprived, schedule a 1:1 coaching appointment with me.