Navigating Festive Season Stress: Support Your Body with Diet, Lifestyle, and Supplementation

Holiday season is a whirlwind; here's how to stay healthy and balanced throughout.

The festive season is a time of joy and connection, but for many of us it also brings increased stress and fatigue.

Packed schedules, late nights, and less focus on nourishing meals and regular exercise can leave you feeling depleted and off balance. Here’s how you can support your body and mind during this busy time through diet, lifestyle changes, and carefully chosen supplementation.

Diet: Nourish to Flourish

1. Balance Your Blood Sugar:
Stress often drives us towards sugary treats and quick fixes, but these can lead to energy crashes and mood swings. To stabilise your energy:

• Include a protein source in every meal (think meat, chicken, eggs, cheese, yoghurt, and tofu)

• Opt for whole grains like quinoa or sourdough bread over refined options.

• Choose wholefood snack options that include a protein and fat source.

2. Increase intake of Omega-3 Fats:
Omega-3 fatty acids play a crucial role in mitigating the effects of stress by helping to regulate cortisol, the body’s primary stress hormone, which often spikes during busy periods like the holidays. EPA helps to reduce systemic inflammation, which can be elevated due to stress, poor sleep, and holiday indulgences. DHA supports brain health and neurotransmitter function, helping to alleviate anxiety and low mood. Omega-3s also improve heart health by reducing triglycerides and lowering blood pressure—particularly important during high-stress periods.

Incorporate omega-3 into your diet by increasing your intake of the following foods:

• Fatty fish: Salmon, mackerel, sardines, and tuna.

• Plant-based sources: Walnuts, flaxseeds, chia seeds, and hemp

3. Magnesium-Rich Foods:
Magnesium, often called the "relaxation mineral," plays a vital role in calming the nervous system and managing stress. It helps regulate cortisol, reducing the physical toll stress takes on the body, and supports better sleep by aiding melatonin production and soothing an overactive mind. Magnesium also boosts energy and reduces feeling of anxiety and tension.

Including magnesium-rich foods:

• Leafy greens, nuts, seeds, fish and whole grains

• Using a high-quality magnesium supplement, such as this one here, can provide essential support during times of heightened stress.

Lifestyle: Create Calm Amidst Chaos

1. Take short post-meal walks to regulate blood sugar levels and improve digestion. Walking also releases endorphins, helping to reduce stress and improve mood.

2. Practice mindful moments, such as deep breathing or stretching, to counteract the holiday rush. These moments help balance cortisol levels and create a sense of calm. Try belly breathing every time you're in the car, and before meals to activate your parasympathetic nervous system.

3. Stick to a consistent sleep schedule, even during busy periods, as sleep is essential for managing stress hormones and mental clarity. Create a bedtime routine, limit screen time an hour before bed, and try calming teas like chamomile.

4. Practice Mindful Movement: Gentle exercise like yoga, walking, or swimming helps lower cortisol levels and improves mood. Schedule 20–30 minutes daily, even during busy weeks.

5. Set Boundaries: Overcommitting is a fast track to burnout. Be selective about events, and don’t hesitate to say no if you need downtime.

Supplementation: Extra Support When You Need It

While wholefoods are your foundation, the following supplements can provide extra support during high-stress periods:

• Magnesium Glycinate: Helps relax muscles and calm the mind, particularly before bed.

• B-Complex Vitamins: Essential for energy production and stress resilience.

• L-Theanine: An amino acid that calms anxiety and overstimulation and improves focus.

• Adaptogenic mushrooms: Lions Mane and Cordyceps help regulate your body's stress response, promoting energy and mental clarity.

• Probiotics: The gut-brain connection is crucial - a healthy gut is vital for mood.

Browse our recommended range of supplementation here.

Taking care of yourself ensures you have the energy and positivity to fully enjoy this time of year. If you're feeling the pressure this year, take it as a signal to slow down, nourish your body, and lean into practices that help you thrive. Stress might be part of the season, but it doesn’t have to define it.