Hormones play a significant role in maintaining health, especially during the holiday season when routines often change. Two key hormones, insulin and cortisol, are particularly affected by changes in eating habits, stress levels, and daily schedules.
Insulin is produced by the pancreas and helps regulate blood sugar by moving glucose from the bloodstream into cells for energy. During the holidays, increased consumption of sugary foods and irregular meal times can disrupt insulin’s ability to manage blood sugar effectively. This disruption may lead to insulin resistance, which increases the risk of prediabetes or diabetes. People who already have some form of insulin resistance may find it more challenging to maintain stable blood sugar levels during this period.
Cortisol is another important hormone produced by the adrenal glands. It manages stress responses and regulates metabolism and inflammation. Cortisol is released upon waking and also in response to ongoing stressors. While short-term stress triggers adrenaline first, prolonged stress—such as disrupted sleep or extended family gatherings—can cause sustained increases in cortisol.
High levels of both insulin and cortisol over time are linked to an increased risk of cardiovascular disease, diabetes, and dementia. Managing these hormones is therefore important for long-term health.
To help keep cortisol levels healthy during the holidays, experts recommend stimulating the vagus nerve through mindfulness techniques such as deep breathing, yoga poses, short periods of exercise, massage (even self-massage), and exposure to cold air. These activities engage the parasympathetic nervous system—the body’s “rest and digest” mode—which can counteract stress responses caused by elevated cortisol.
For insulin management, focusing on protein- and fiber-rich meals can help regulate blood sugar without causing spikes in insulin levels. Protein does not convert into glucose easily and helps increase feelings of fullness through gut hormones like GLP-1. Fiber slows digestion, supports regular bowel movements, reduces cholesterol absorption, and helps prevent rapid increases in blood sugar.
Additional strategies include eating protein and vegetables before carbohydrates (a practice known as meal sequencing) to slow glucose absorption; taking a 10-minute walk after meals to help store excess glucose in muscles; maintaining positive social connections for mental well-being; and prioritizing regular sleep routines to support hormonal balance.
These approaches aim to support healthy hormone regulation even when holiday routines are disrupted.
