The holidays are often filled with great joy and positivity, but they can also be a time of stress and anxiety. Hectic schedules, altered eating patterns, and feelings such as grief and loneliness are just a few factors that can contribute to holiday stress, which can also impact sleep, digestion, and overall health.
Fortunately, there are several things you can do to better manage stress and support your overall mental and physical well-being. This article explores several tips and natural solutions for managing it all, including adrenal stress support, choosing the right sleep support supplement, and using digestion supplements to ease bloating and discomfort.
Holiday Stressors
The holidays can be very fun, but they can also be downright stressful! Recent surveys have found that 41% of American adults report increased stress during the holidays, and 64% of individuals living with mental health conditions experience a worsening in symptoms during this time.
There are many factors that can increase stress during the holidays. Some of the main ones include:
- Hectic schedules
- Changes in normal routines
- Long to-do lists
- Spending more time with family and friends
- Added expenses
- Altered eating habits (especially increased junk food and alcohol intake)
In addition, people who’ve experienced loss may feel a worsening in grief, loneliness, and other negative emotions during this time.
Regardless of the exact causes, stress takes a toll on your mind and body. For example, stress can upset your gut health and digestion, leading to heartburn, diarrhea, bloating, and other uncomfortable issues.
Other negative health impacts of stress during the holidays include:
- Worsened sleep
- Anxiety and depression
- Decreased energy
- Fatigue
Stress, Sleep, and Digestion Support Tips
While stress can seem overwhelming, there are many things you can do to help manage stress and, in turn, feel healthier and happier during the holiday season.
General Stress Support
There are many things you can do to care for yourself during the holidays. And while it can be harder to do for some than others, we want you to remember that self-care is just as important as caring for others!
For general stress management, you can’t go wrong with any of the following:
- Gratitude and positivity
- Journaling
- You can write about your feelings, worries, or anything that comes to mind. Just get it on paper and out of your head!
- Saying “no” when needed, and practicing healthy boundaries
- General healthy habits (e.g. adequate sleep, exercise, healthy eating)
- Diaphragmatic breathing
- Mental health support
- Talk to a mental health specialist to make sure you’re on a healthy emotional path to healing, especially during the holidays.
- Social support and connection
- Reach out to people you love and trust, especially when feeling isolated or overwhelmed
In addition to these tips, there are many different supplements out there that can offer adrenal stress support and overall stress resilience, which can be particularly helpful for individuals with significant, chronic stress.
B-complex vitamins, DHEA, inositol, theanine, and magnesium are just a few of the ingredients you can find in these stress support supplements. Talk with your doctor to see if stress support supplements are right for you.
Sleep Support
Sleep can certainly be harder to come by during the holidays, but focusing on the following tips can help you sleep better and feel more energized during the day:
- Keep a regular sleep schedule (going to bed and waking up at roughly the same time each day)
- Sleep in a dark, quiet, cool, and comfortable room.
- The use of curtains, earplugs, eye masks, noise machines, and other implements can be very helpful here, especially when traveling and sleeping in unfamiliar environments.
- Try to get outside each day, especially in the morning and afternoon
- Exercise daily or at least a few times per week
- Stop eating and drinking 2-3 hours before bed
- Start winding down in a way that you enjoy about an hour before bed (e.g. reading, meditation, a warm bath, etc.)
If you’re dealing with significant sleep issues, you may also benefit from sleep supplements. These formulations often include a variety of calming, sleep-supporting ingredients, such as magnesium, 5-HTP, glycine, melatonin, and lavender, among others. Make sure to speak with your doctor before taking any sleep support supplement to ensure a safe and effective protocol.
Digestion Support
Digestive issues are common in general, and they can often get worse during the holiday season. Fortunately, there are several practices that can help support digestion during the holidays, so you don’t end up stuck on the couch in pain! This includes:
- Consistent, regular meal times (don’t skip meals before pigging out later!)
- Portion control, especially for higher-calorie junk foods, desserts, and alcohol
- It can also be beneficial to set predetermined limits beforehand
- Consumption of fruits, vegetables, lean proteins, and other healthy options
- Eat these first!
- Only eat when you’re sitting down and in a calm, relaxed state
- Focus on thoroughly chewing each bite
Sometimes, you still may have issues even after following these tips. And we know that the holidays are a time where you simply might want to let go a little bit, which is totally understandable! In these cases, the use of digestion and enzyme supplements may prove to be beneficial.
There are many digestion supplements out there, such as probiotics, digestive enzymes, prebiotics, herbs, and betaine HCl, among others. They may help with bloating, indigestion, heartburn, nausea, and other common digestive complaints, especially after rich, heavy meals and overindulgence. Talk with your doctor to figure out what digestive supplements, if any, may be right for you.
FAQs
What supplements offer adrenal stress support?
A variety of supplements may help manage stress levels and support adrenal function. This includes adaptogenic herbs, such as ashwagandha and rhodiola, as well as several stress-supportive nutrients, including magnesium and B-complex vitamins. Talk with your doctor before taking any specific supplement for adrenal stress support.
What is the best sleep support supplement?
There is no single best supplement that’s best for sleep. Ingredients that may help with sleep include magnesium, melatonin, theanine, and glycine, among many others. Only take a sleep supplement after consulting with your doctor and getting his or her approval.
Are digestion supplements effective?
The effectiveness of digestion supplements depends on the specific ingredients and the exact reason you’re taking them for. Probiotics, digestive enzymes, prebiotics, and herbs are all digestive ingredients that can potentially be beneficial, but they don’t work for everyone. Your doctor will help determine if these supplements are helpful for improving gut health and digestion.
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* These statements have not been evaluated by the Food and Drug Administration. The products mentioned are not intended to diagnose, treat, cure, or prevent any disease.
