Managing Hormones Over 40: How to Reduce Stress and Feel Your Best This Holiday Season

With the holidays fast approaching, the hustle and bustle begins—meals to plan, gifts to buy, and family gatherings to coordinate. It’s no surprise that stress can slowly sneak up on us, quietly building up until it starts to affect our weight, energy, and even sleep. My Aunt Edna had a saying for times like this: “Just because you hear it doesn’t mean you’re listening.”

Now, I don’t think she intended it this way, but it’s a perfect reminder of how we sometimes miss what our bodies are trying to tell us. When we’re under stress, our body will respond with subtle signals that often show up later—like feeling tired, gaining weight, or struggling with sleep. One of the main drivers behind these changes... a hormone called cortisol.

What is Cortisol, and How Does it Affect Weight?

Think of it as your body’s built-in alarm system. When we’re under stress or miss out on sleep, cortisol rises, which signals our body to raise blood sugar levels to give us extra energy—kind of like hitting the gas pedal for a quick boost.

• When cortisol prompts our body to pump blood sugar for energy, insulin, another hormone, steps in to bring it back down.

• When our body releases insulin, we go into a fat-storing mode rather vs fat-burning mode—especially around our midsection.

  
  

This cycle makes it harder to manage weight, especially when we are in our 40s and eventually leads to weight gain - especially during the busy holiday season!

But here’s the good news: With just a few mindful strategies, we can keep cortisol (and holiday weight gain) in check!

Tips to Help Manage Our Hormones

• Prioritize Small Moments of Calm - Take a few moments for yourself, even if it’s just to breathe deeply. Simple breathing exercises like inhaling for four counts, holding, and exhaling for another four can calm our body and mind, helping us stay balanced.

  
  

• Balance Meals with Protein, Fiber, and Healthy Fat - This combination helps steady blood sugar, so we’re less likely to experience those unwanted cravings. Include protein-rich foods like lean meats, eggs, or beans, with fiber-filled vegetables and grains along with some healthy fat like seeds, nuts, avocado or extra virgin olive oil in each meal.

  
  

• Limit Caffeine and Sugar - As both can raise cortisol levels, especially if consumed later in the day. If you find yourself craving an afternoon pick-me-up, try herbal teas or decaffeinated beverage options. And make sure to enjoy treats after a balanced meal to help maintain steady blood sugar levels throughout the day.

• Prioritize Sleep - As it is a natural reset for cortisol. Aim for 7-8 hours each night, and create a relaxing bedtime routine that avoids screens and excess stimulation at least an hour before lights out.

• Prioritize Gentle Movement - Activities like walking or light yoga reduce cortisol without overstressing our body. Make sure to find something you enjoy that fits into your holiday routine with ease.

  
  

• Practice Gratitude Daily - Take a moment every day to jot down one or two things you’re grateful for. This simple act can immediately shift our focus and reduce stress.

  
  

Bringing It All Together

Another one of Aunt Edna's favorites was, “Ain’t nothing easy, ‘cause if it was, it’d be done already.” Aunt Edna definitely had her own way of saying things - but the message is the same - Staying balanced and managing hormones throughout the holiday season can be challenging, but it is absolutely doable!

Ready to feel your best this season? Start laying the groundwork now - pick one or two tips to incorporate into your daily routine today. You'll be surprised at the difference they can make right away!

If you’d like more support, schedule a complimentary Thriving Over 40 Strategy Session. Together, we’ll outline personalized steps to help you feel balanced, energized, and fully able to savor the joy of the holidays—without the dreaded weight gain - so no need to wait for the New Year!

And remember, you’ve got this!