Eating for Hormones During the Holidays
The holiday season can be a challenging time to stick to hormone-friendly eating habits, especially when you’re recently off birth control and working to reset your body. Between family gatherings and tempting treats, it’s easy to feel like you’ve lost control. Don’t worry—you can still enjoy the festivities while nourishing your hormones. Here are 10 tips I find practical to help you navigate the season with confidence:
- Prioritize Protein and Healthy Fats
Focus on turkey, chicken, salmon, or eggs as the centerpiece of your meal. Add healthy fats like avocado, nuts, or olives to keep your hormones happy.
2. Fill Your Plate with Fiber-Rich Vegetables
Aim to fill half your plate with colorful, non-starchy veggies like leafy greens, carrots, or Brussels sprouts to support digestion and hormone balance. (Watch out for veggies drenched in sauce or butter! While a veggie is better than no veggie, having more sauce than veggie may defeat the purpose!)
3. Balance Sweets with Strategic Choices
You don’t need to skip dessert! Pair treats with a handful of nuts or enjoy smaller portions to avoid blood sugar spikes. Doing cookie exchanges is a great way for more wholesome ingredients, and less preservatives.
4. Stay Hydrated
Dehydration can increase sugar cravings and disrupt hormones. Keep water handy and sip on herbal teas for a festive touch. Carbonated water has helped me avoid pop, and feels more special than plain water while at a dinner party.
5. Bring Your Own Hormone-Friendly Dish
Control what’s on your plate by bringing a nourishing option like roasted veggies or a healthy dessert to share. Personally, I have a lactose allergy, and bringing along a dish allows me an inflammation-free option.
6. Focus on the Occasion, Not Just the Food
Enjoy the moments that matter—engage in conversations, play games, or my personal favourite : suggest a family walk after dinner. With our family, we have dogs that certainly love the company, and the brisk winter air, and starlit sky feels romantic!
7. Prep Your Body with Blood Sugar Hacks
Start your day with a hormone-balancing breakfast like scrambled eggs with spinach and avocado or chia pudding with nuts or oats and berries. You may not control all the meals in the holidays, but consider the healthy ones when you can!
8. Limit Alcohol Strategically
Choose hormone-friendly options like dry wine or spirits with soda water. Drink mindfully and alternate with water to stay hydrated. If you are tracking your body temperature for ovulation, drinking alcohol is a factor. Remember to log it if your app uses this information, as my Natural Cycles does.
9. Manage Stress Levels
Stress can disrupt your hormones. Use deep breathing, set boundaries, and prioritize sleep to stay calm and balanced. Try calm music during the drives between visiting. Even a 30 minute drive can be valuable quiet time. Exercise in the morning, even a good stretch can help the body and mind!
10. Listen to Your Body
Tune into hunger and fullness cues. Eat slowly and savor each bite to avoid overeating. At potlucks especially, I like to try ALL the cooking, so I take a small portion of it all, and then waiting at least 20 minutes to see how full I feel before a second plate of more protein and leafy veggies.
With these tips, you can enjoy the holidays without sacrificing your hormone health. Remember, it’s about balance, not perfection.
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