All holidays have their not-so-joyful sides and can lead to increased stress. And stress can affect everything from hormones to the digestive system, especially in women. Curious to know what happens to your body during the holidays?
ContentWhat happens to your body during the holidays: stress hormone levels fluctuateImmune function may decreaseWhat happens to your body during the holidays: digestive problemsMelatonin production increasesWhat happens to your body during the holidays: a surge in happy hormonesOverall physical health and lifespan may improveTips for maintaining a healthy body this season
WomanEL will share with you all the changes (both good and bad) so that you are prepared for them.
What happens to the body during the holidays: stress hormone levels fluctuate
According to nutritionist Emma Wylie, your body's well-being is determined by a delicate balance between potential stress and the positive stimulation of connection and celebration. Understanding the relationship between hormones such as cortisol, dopamine, serotonin and melatonin will help us approach this season more wisely, prioritize our mental and physical health, and still enjoy the holiday to the fullest.
While it can be the most wonderful time of year, it can also be a painful or challenging time, characterized by feelings of depression, financial strain, or difficult social situations that cause hormone levels to fluctuate. “Stress in small doses can be beneficial. It helps you stay alert and focused (adrenaline, the “fight or flight” hormone, is responsible for this). But when you experience prolonged stress, your body produces more cortisol and adrenaline to help you cope,” explains Wiley.
Prolonged exposure to high cortisol levels disrupts hormonal balance and can lead to mood swings, fatigue, and even physical symptoms like a weakened immune system or digestive issues. Hormone expert Karen Johnson says that elevated cortisol levels increase glucagon production, prompting the liver to produce more glucose and raising blood sugar levels. This imbalance can leave you feeling far from normal when you need stability the most.
Immune function may decrease
Chronic cortisol can lead to inflammation and weaken the immune system, disrupting the function of white blood cells, especially T cells, which play a vital role in detecting and fighting pathogens. “During the holiday season, when the body needs extra protection, this suppression makes it harder to detect and fight off threats, making you more vulnerable to illness,” says Johnson. This is one reason why some people are more prone to colds or other viruses during the holiday season.
With busy social schedules and holiday parties, we often drink more alcohol or sugar than usual. Increased sugar and alcohol consumption can negatively affect the immune system, causing chronic inflammation and disrupting the function of white blood cells. This makes the body more susceptible to infection and disease.
What happens to your body during the holidays: digestive problems
The two-way connection between the gut and the brain, known as the gut-brain axis, connects the emotional and cognitive centers of the brain with the functions of the gut. When the “fight or flight” response is triggered during stress, this can disrupt the connection between the brain and the gut. As a result, digestion slows down to give the body time to deal with the perceived “threat.” Stress can negatively affect the functioning of the digestive system and cause symptoms such as nausea, cramps, heartburn, diarrhea, or constipation.
An extra Christmas cookie or a cup of Gogol-Mogol can also contribute to digestive symptoms. Increased sugar and alcohol consumption can negatively affect digestion by disrupting the gut microbiome, irritating the stomach lining, and impairing the pancreas' ability to produce digestive enzymes.
Increases melatonin production
Winter means shorter days and less sunlight. This can lead to potential mood swings and a drop in energy levels due to the sleep hormone melatonin. “Melatonin helps signal that it’s time to go to bed. But increased melatonin production during the winter months can also contribute to feelings of lethargy or seasonal affective disorder (SAD) in some people,” explains Wiley. “Reduced exposure to sunlight and vitamin D levels can exacerbate these effects, potentially lowering serotonin levels and making it harder to maintain a positive mood.”
For others, the same seasonal and bodily changes can provide an opportunity for much-needed rest and rejuvenation. “Increased melatonin production can also lead to more restful, introspective rest. It will facilitate more restorative activities, such as spending time with loved ones or taking care of yourself,” Wiley describes.
What happens to the body during the holidays: a surge in happiness hormones
Festive events like social gatherings, while often stressful, can also activate complex hormonal and neurotransmitter responses in the brain. Specifically, dopamine and serotonin. “These chemicals play a critical role in social bonding, stress management, and the experience of joy, steering the emotional highs and lows that often define the holidays,” she said. “Dopamine, for example, plays a major role in anticipating and enjoying social connections. This is what makes holiday socializing feel rewarding and meaningful.”
Wiley noted that serotonin (a hormone associated with feelings of contentment, relaxation, and happiness) also plays a role in boosting mood and well-being during the holidays. “Activities like a holiday meal, a walk in nature, or socializing help increase serotonin levels. This contributes to feelings of calm and contentment,” she said.
Endocrinologist Amber Wheeler added that physical bonding during the holidays can stimulate the production of oxytocin (the so-called “love hormone”), which has been shown to regulate cortisol levels and reduce stress and anxiety.
Overall physical health and life expectancy may improve
Factors such as stress, alcohol or sugar consumption, lack of a regular routine can negatively affect health and cause symptoms. But there is one important factor of the holiday season that can be incredibly beneficial for physical health. And this is the time spent with loved ones. During this season, we often spend more time with friends and family, which can have an incredible impact on our well-being. Studies of the “blue zones” show that a key factor in longevity is strong relationships and regular family time.
The benefits of relationships for health are confirmed by scientific research. Research has shown that social connections have a direct and measurable impact on physical health, such as improving immune function, heart health, weight, and life expectancy.
The bottom line: Even if you don't have time for regular exercise or are eating less nutritious food than usual, connecting and spending time with loved ones regularly will have an incredible impact on your health, both in the short and long term.
Are you planning to celebrate New Year's Eve with toxic relatives? Learn how to get through this holiday with minimal stress.
Tips for maintaining body health this season
Eat healthy food during the holidays to protect your intestines from problems, Source: freepik.com
- Support your detoxification pathways. Johnson recommends including foods rich in prebiotics, such as garlic, onions, and asparagus, as well as probiotics, such as yogurt, kefir, and fermented vegetables, in your diet. This is necessary to keep your gut functioning properly. To provide additional support for your liver, eat a variety of colorful, fiber-rich vegetables, such as broccoli, Brussels sprouts, beets, and leafy greens. Stay well hydrated and sweat when you go to the sauna or exercise.
- Identify one unbreakable rule. What habits in your daily life help you feel good? Wiley suggests choosing an activity from the key components of well-being — nutrition, mindfulness, exercise, and sleep — and making it a “must-do” for the holiday season. “During the holiday season, when routine takes a backseat, it’s easy to feel out of sorts, so pick one thing you can do every day to keep yourself feeling good,” she shares.
- Focus on one task at a time. You may think that multitasking is the solution to your holiday woes. But Dr. Wheeler explained that multitasking is the rapid switching between tasks that impairs cognitive performance and increases errors, leading to increased stress. Try setting a time block (like 30 minutes or an hour) and dedicating it to one task, then taking a five-minute break before moving on to the next task.
Couples often fight during the holidays. But luckily, it can be avoided. Here's what can help.