Editor’s note: Holly Bertone, a certified holistic health coach based in Chambersburg, is offering readers an eight-part series with tips on avoiding holiday overeating. After the series, she’ll offer a weekly set of health pointers.
The holiday season is meant to be a time of joy, family, and celebrating the birth of Christ. Yet, for many, it brings overwhelming stress that can have serious effects on health, particularly weight. Research shows that the average American gains about six pounds during the holidays, and it’s not just due to extra indulgences. Stress plays a major role in the process. Understanding how stress works and how to manage it effectively can help prevent those extra pounds while also making the holidays more enjoyable.
The role of cortisol in holiday stress
When life feels chaotic – between work deadlines, family gatherings and endless to-do lists – your body activates its Sympathetic Nervous System, triggering a stress response. This response is controlled by cortisol, the body’s primary stress hormone. Elevated cortisol levels, particularly over extended periods, lead to what is called the “Cortisol Chaos Effect.”
Here’s how it works:
- Sleep disruption: Stress impacts sleep quality, making it harder for the body to rest and recover.
- Cravings and appetite: Hormones like ghrelin and leptin, which regulate hunger, are thrown out of balance, increasing cravings for sugary and processed foods.
- Energy levels: Chronic stress depletes energy, leaving people too tired to exercise or prepare healthy meals.
- Weight storage: Elevated cortisol signals the body to store fat, especially around the midsection, as a survival mechanism.
Elevated cortisol levels directly contribute to fat storage, particularly when paired with poor sleep and stress-related eating.
Common patterns that worsen holiday stress
Stress doesn’t operate in isolation. During the holidays, it amplifies certain behavioral patterns that many people already struggle with:
- Emotional eating
Stress pushes the brain to seek comfort, often in the form of high-carb, sugary foods. This response is part of the brain’s way of trying to achieve balance, or homeostasis. However, indulging in these foods triggers spikes in insulin and leads to fat storage, especially when combined with chronic stress. - Difficulty setting boundaries
The holidays are filled with obligations, and saying yes to everything often leaves people feeling stretched thin. This people-pleasing behavior creates an exhausting cycle of over-commitment and self-sacrifice, which can lead to emotional eating as a way to cope. - All-or-nothing thinking
Perfectionism often causes individuals to set unrealistic expectations for themselves. When they fall short, they tend to overindulge or abandon healthy habits altogether, thinking, “I’ll just start fresh in January.” This mindset not only leads to regret but also reinforces unhealthy cycles.
The long-term effects of chronic stress
Stress impacts more than just the holidays. Dr. Casey Means, a leading researcher in metabolic health, has highlighted how chronic stress damages the body’s mitochondria – its energy centers – leading to fatigue, inflammation and disrupted metabolism. This stress also impairs insulin function, making it harder for the body to process sugar efficiently. These factors combine to create a perfect storm for weight gain and metabolic dysfunction.
Strategies to manage holiday stress
While it’s impossible to eliminate holiday stress, learning to regulate your body’s response to it can make a significant difference. Here are three practical steps:
- Prioritize sleep: Focus on getting 7-9 hours of quality sleep per night to help regulate cortisol levels.
- Set clear boundaries: Practice saying no to obligations that feel overwhelming. Protect your time and energy.
- Mindful breathing: Simple breathing exercises can help calm the nervous system during stressful moments.
A new approach to holiday health
For many, the holidays bring a sense of pressure to achieve perfection with the perfect gifts, perfect meals and perfect gatherings. But letting go of this need for control can lead to a more meaningful and less stressful season. When people focus on what truly matters – connection, gratitude and the real meaning of the season – they often find that the holidays become more enjoyable and less centered on food or perfectionism.
The bottom line
Holiday stress isn’t just a nuisance; it’s a health risk that can lead to weight gain and long-term challenges. By understanding the connection between stress and health, and taking proactive steps to regulate the body’s stress response, it’s possible to enjoy the season without guilt or regret. This holiday season, focus on creating moments of calm and connection, and give yourself the gift of true peace.
