Hormone Harmony Over the Holidays: Managing Estrogen and Cravings Naturally

With the holidays just around the corner, the hustle and bustle can really kick into high gear. And as the holiday cheer (and sometimes chaos) builds, our hormones start playing a bigger role than we might realize.

Last week, we talked about cortisol, the stress hormone, and how it affects our weight, energy, and sleep. This week, let’s look at another key player—estrogen, or as I like to call it, “The Big E.” It reminds me of another “Big E” in my life, Aunt Edna, who earned her nickname for taking over (in the most loving way, of course!). Similarly, estrogen can sometimes “dominate” and throw off our hormonal balance, especially as we get older.

When estrogen levels are out of balance, we can experience cravings for sweets, mood shifts, and a slower metabolism—just at the time when holiday treats are most tempting.

The good news? A few simple tips can help us keep estrogen and other hormones in balance!

• Structure Meals around Protein, Fiber, and Healthy Fat

If this combination sounds familiar, it’s because it’s a go-to strategy I talk about often. Protein, fiber, and fat help stabilize blood sugar and keep us feeling full, which can curb cravings and prevent that urge to overindulge. When we make these nutrients a foundation for each meal, we’re helping our bodies maintain hormonal balance naturally. Build your meals around lean proteins (chicken, turkey, fish, eggs), non-starchy veggies (try roasting them!), and healthy fats (nuts, seeds, and avocado).

• Add Cruciferous Vegetables

Broccoli, cauliflower, and Brussels sprouts contain compounds that support estrogen metabolism, helping the body process this hormone more efficiently. Adding these to your holiday spread is an easy way to give your body an extra boost.

• Limit Sugary Desserts and Processed Foods

High-sugar foods spike insulin, which can throw off our estrogen and progesterone balance, leading to sugar cravings and mood swings. No need for deprivation—just aim for mindfulness. Choose your favorites and enjoy them after a balanced meal.

• Stay Active with Gentle Movement

Activities like walking or yoga support healthy estrogen levels and reduce stress without overloading the body—perfect for the busy holiday season!

• Keep Stress in Check

With both cortisol and estrogen in the mix, managing stress is crucial. A few minutes of deep breathing, a relaxing cup of herbal tea, or a short stroll can make a big difference.

• Prioritize Quality Sleep

Aim for 7-8 hours each night. Good sleep is essential for hormone balance and reduces the likelihood of sugar cravings or holiday overindulgence.

• Mind Alcohol Intake

Alcohol can elevate estrogen levels, so enjoy mindfully. Try a mocktail with sparkling water, cranberry juice, and a rosemary sprig for a festive, hormone-friendly choice!

Putting It All Together

One of Aunt Edna's favorite sayings was, “Everything in balance, and nothing in excess”.

This is especially true when it comes to our hormones, particularly estrogen. By tuning in to what our bodies need, we can embrace the season without letting cravings or hormones take over. With a little mindfulness, we can savor our favorite treats—without feeling overwhelmed!

If you’d like more support, I’m always here to help. Schedule a Thriving Over 40 Strategy Session, and together we’ll create a personalized plan so you can feel vibrant, balanced, and fully enjoy the holidays—no need to wait for New Year’s to feel your best!

And remember, you’ve got this!