Did you know that your risk of a heart attack can increase during holidays, with one of the primary triggers being stress.
The festive season is about family, friends, and celebrating, but it can also be overwhelming, especially for women who juggle multiple roles. Between shopping, cooking, attending events, and caring for loved ones, stress can quickly take a toll on your mind and body.
At Dunwoody OBGYN here in Dunwoody, Georgia, we understand how the demands of the season affect women’s health. By recognizing signs of stress and making self-care a priority, you can enjoy the holidays while maintaining balance in your physical and emotional well-being.
Holiday stress isn’t just mental; it can cause real physical symptoms. When you’re constantly rushing or worrying, your body releases higher levels of stress hormone cortisol. Over time, this can lead to fatigue, headaches, digestive problems, poor sleep, and even menstrual irregularities.
You might also notice mood changes, such as irritability, anxiety, or sadness. These responses are your body’s way of signaling that it’s time to slow down. Acknowledging stress is the first step in managing it. Once you’re aware of how it affects you, you can take steps to restore calm and prevent long-term health problems.
Many women put their own needs last during the holidays. But taking care of yourself isn’t selfish; it’s essential. Start by carving out a few minutes each day for relaxation, even if it’s just a quiet walk, a warm bath, or time spent journaling.
Deep breathing exercises and mindfulness meditation also help reduce tension. Try inhaling slowly for four counts, holding for four, and exhaling for four. Just a few rounds can lower your heart rate and bring a sense of peace.
If possible, delegate tasks or ask family members for help. You don’t have to do everything yourself, and remember that saying no to an extra event or responsibility is a powerful act of self-care.
Studies show that Americans typically experience weight gain of 0.04% over the Christmas period, but many women put on far more, adding to their stress levels.
Healthy eating can easily slip during the holidays, but maintaining balance helps your body handle stress more effectively. Skipping meals or indulging in too much sugar and caffeine can cause mood swings and energy crashes.
Aim to eat regular, balanced meals that include lean proteins, whole grains, fruits, and vegetables. Keep healthy snacks like nuts, yogurt, or fruit on hand so you avoid reaching for sugary treats when you’re tired or busy.
Don’t forget hydration. Water supports every system in your body, including digestion and hormone balance. Drinking enough water can also help reduce bloating and fatigue, keeping you energized through the season.
Exercise is one of the best stress relievers. It boosts mood, improves circulation, and helps balance hormones. Even short bursts of movement — such as a brisk walk around the block or stretching between tasks — can make a big difference.
You don’t need to commit to a long workout routine during this busy season. Find ways to move that you enjoy. Dance while decorating, do yoga at home, or take the stairs instead of the elevator. Consistent activity helps release endorphins, your body’s natural mood boosters, and can make your holiday stress easier to manage.
Women often feel pressure to make the holidays perfect, which can create emotional exhaustion. Acknowledge your feelings, whether it’s joy, sadness, or frustration, and remind yourself that it’s okay to feel all of them.
If you’re struggling with anxiety or mood changes, don’t hesitate to talk to us about it. Sometimes hormonal fluctuations, especially during perimenopause or menopause, make stress harder to handle.
We can discuss options such as lifestyle changes, hormone support, or other treatments to help restore emotional balance. You can also protect your mental health by setting realistic expectations. The holidays don’t have to be picture-perfect; they just need to be meaningful to you and your loved ones.
Sleep often gets neglected during the holidays, but it’s crucial for managing stress and staying healthy. Lack of sleep affects your immune system, mood, and metabolism. Aim for seven to eight hours a night and try to keep a consistent bedtime, even on weekends.
Establish a relaxing bedtime routine. Turn off screens an hour before sleep, avoid caffeine late in the day, and create a calm environment in your bedroom. Quality sleep helps you wake up feeling more refreshed and resilient.
This year, make your well-being the greatest gift you give yourself. Call Dunwoody OBGYN for more advice or use the online booking form to request a consultation.
