5 tips: Holiday Hormone survival guide

Holiday Hormone Survival Guide: 5 Essential Tips

Firstly, make time to love yourself more, become consciously aware of your thoughts, the words you use when you refer to yourself, be mindful and present to say loving, encouraging and uplifting words and implement new habits that show this.

Hormones require tranquility, going with the flow of life, eating healthy, the essence of inner & outer kindness to yourself.

1. Prioritize Stress Management
   Hormonal imbalances can be exacerbated by stress, especially during the holidays. Incorporate stress-reducing activities like:

• Yoga or Pilates: Gentle movements help balance cortisol levels.
• Meditative Walking: A 20-minute walk outdoors can clear your mind and promote endorphin release.
• Breathwork: Practice deep breathing for 5 minutes daily to reduce stress.

2. Focus on Balanced Meals
   Maintain stable blood sugar levels by combining protein, healthy fats, and fiber in every meal. This helps reduce cravings, mood swings, and energy crashes.

Example Recipes:

• Breakfast: Hormone-Balancing Smoothie
  • Ingredients: 1 cup unsweetened almond milk, 1 scoop plant-based protein powder, 1 tbsp flaxseeds, ½ avocado, and 1 cup mixed berries.
  • Blend and enjoy!
• Lunch: Grilled Chicken and Avocado Salad
  • Ingredients: Grilled chicken breast, mixed greens, ½ avocado, cherry tomatoes, cucumber, and olive oil-lemon dressing.
• Dinner: Steak and Veggie Stir-Fry
  • Ingredients: Lean steak strips, broccoli, bell peppers, zucchini, garlic, ginger, and coconut aminos. Serve over cauliflower rice.

3. Stay Active, Even in Small Ways

• Morning Stretches: Start your day with a 10-minute stretch routine to wake up your body and regulate cortisol.
• Low-Impact Workouts: Stick to exercises like swimming, cycling, or resistance band workouts.

4. Limit Holiday Indulgences

• Be mindful of sugar and alcohol, which can spike insulin and cortisol.
• Swap treats for healthier options like:
  • Dark Chocolate Bark: Melt dark chocolate (70%+ cacao) and sprinkle with nuts and seeds. Chill and break into pieces.

5. Hydration & Sleep

• Stay hydrated with herbal teas like chamomile or ginger to support digestion and relaxation.
• Aim for 7-9 hours of sleep to allow your hormones to reset overnight. Maintain a consistent bedtime routine, even during festivities.

With these strategies, you can enjoy the holiday season while keeping your hormones balanced and your body energized.