I used to go home for the holidays and drop EVERYTHING..
I’d do no exercise
I’d drink more alcohol
I’d eat lots of refined carbs & sugar
Id stay up late & deprioritise sleep
Can you relate!?
It’s why most people experience the worst hormonal & menstrual symptoms in the first few months of the year - because the holiday season really does a number on your hormonal health!
And the problem is, everyone signs up to a new restrictive diet, juice cleanse or extreme exercise program come January but this isn’t the way to solve hormonal imbalances - in fact, these extreme tactics can leave you feeling worse.
If we go into this holiday season without taking our hormones into account, they get disrupted and it can take MONTHS to regain balance.
Meaning you’re starting 2024 struggling with symptoms that prevent you from feeling the healthiest, happiest version of yourself that you set out to be!
So what's a gal to do?
Now, I’m all for living your best life over the holidays - but the question is how can we do this WITHOUT deprioritising your health?
The key to preventing symptoms in the new year is to take action to protect your hormones over the holidays as much as possible and then start the year with a guided 28 Day Hormone Reset to ensure you feel your best self for the year.
Let’s start by breaking down some challenges that may pop up for your hormones over the holiday period & some simple tips to protect them:
1. DIETARY CHANGES TO BE AWARE OF
During the holidays, people often indulge in more sugary & processed foods which can impact blood sugar levels, insulin sensitivity & drive inflammation.
Plus these types of foods are low in the essential nutrients our body needs to create hormonal balance.
This is a recipe for hormonal chaos.
But you don’t have to deprive yourself of your fave holiday foods or feel guilty for eating them!
You can eat your sticky date pudding but can you ALSO focus on giving your body nutrient-dense foods that it needs for optimal hormonal health.
Do these THREE things:
ONE: Ask yourself at every meal, “how can I make this meal AS hormone-healthy as possible?”
Focus on eating a nutrient-dense diet aiming to add in quality protein, healthy fats & fibre wherever you can. Aim to eat at least 1-2 cup of cruciferous veggies a day to promote hormone detoxification AND ensure you eat quality protein with every meal to help keep you satiated for longer and prevent snacking or sugar cravings!
TWO: Eat regular meals! One simple thing you can do to support your blood sugar balance and keep your hormones balanced is to eat regular meals every 3-4 hours. That's right - no skipping breakfast as it causes further stress for the body & blood sugar imbalances.
THREE: We are prone to nutrient depletion over the long holiday period, especially with more alcohol & sugar consumption. And guess what? Nutrient deficiency is the main cause of all hormonal & period problems - so we want to make sure we are increasing our nutrient intake during festive season, as well as supporting our liver to promote detoxification.
As far as I’m concerned there are non-negotiable micronutrients & herbs that every woman needs daily to keep her hormones healthy and happy. During the holiday period it's even more important to include them!
Magnesium, B vitamins and Omega-3s, along with herbs like turmeric, ginger and maca - are absolutely essential!
This is why I created My Moonbox products to deliver these essential nutrients to you every day in a simple (and delicious) way.
You can boost your magnesium levels daily with Moon Boost Magnesium Oil.
You can get in more omega-3s with Earth Seeds (just sprinkle them onto any meal for a hormone-healthy boost in nutrition). If you don't eat enough fatty acids from foods like seeds, nuts, olive oil and oily fish consider taking an omega-3 algae oil or fish oil supplement!
You can get more turmeric, ginger & maca by drinking a Luna’s Gold Latte a day! These herbs protect your liver, reduce inflammation & promote hormonal balance.
My Moonbox products are your daily ritual to keep your hormones functionally optimally.
2. INCREASED ALCOHOL CONSUMPTION & YOUR LIVER
There is no avoiding that alcohol compromises detoxification, causing symptoms like acne, bloating, irritability & PMS.
Alcohol is also known to fuel inflammation, activate the stress response, impact ovulation, impair liver function & increase estrogen levels…
So whilst it’s important to have awareness around the impact alcohol does have on your hormones & periods, this doesn’t mean you can’t drink at all!
ACTION THESE TIPS INSTEAD:
1. Take responsibility by setting yourself a limit for how much alcohol you drink & how often you drink.
2. Choose less sugary options & avoid mixers like tonic water, cranberry juice & fizzy drinks.
3. Prepare delicious non-alcoholic alternatives & bring your own to parties. Coconut water & Kombucha are perfect alternatives!
4. Consider giving your liver extra support by drinking Luna’s Matcha and Half Moon Tea! Both delicious elixirs contain powerful herbs & antioxidants that can aid liver health and protect against free radical damage in our cells.
4. Sweating in an infrared sauna also promotes waste elimination and enhances cellular energy. This means less burden on your liver and healthier cell function!
3. LESS EXERCISE DURING THE HOLIDAYS
Many people tend to be less active during the holidays but regular exercise is essential for hormonal balance & preventing PMS, painful & heavy periods.
Instead of viewing exercise as a routine you start & stop, can you prioritise it as a non-negotiable part of your lifestyle no matter the time of year or where you are!
Set realistic goals over the holidays. Aim for consistency rather than perfection or long workouts.
If you don't have access to a gym over the holidays there are loads of FREE youtube videos, or exercise apps with routines to follow at home!
Make working out during the holidays fun and involve your family. Go for a run together, do a yoga class on youtube in the morning before the kids wake up.
Aim for 30 minutes a day of movement!
4. DISRUPTED SLEEP & HOW TO IMPROVE IT
Changes in your routine, late-night festivities, stress, alcohol consumption, increased screen time & travel can disrupt sleep patterns.
Quality sleep is crucial for hormone regulation and disruptions in the sleep-wake cycle impacts hormones such as melatonin and cortisol which in turn impacts our menstrual health & fertility.
Try to use your holidays to get MORE sleep. Can you prioritize & value it as a huge foundation of your health?
Actionable Tips for Prioritizing and Improving Sleep:
Establish a Consistent Sleep Schedule:
Aim to go to bed and wake up at the same time every day, even during the holidays. Consistency helps regulate your body's internal clock.
Reduce Screen Time:
Minimize exposure to screens at least an hour before bedtime. The blue light emitted by screens can interfere with melatonin production, making it harder to fall asleep.
Use a Sleep Mask:
Blocking out light with Moon Mask can be particularly helpful, especially if you're in an environment with bright lights or if you're trying to sleep during the day.
Magnesium Oil on Soles of Feet:
Magnesium is known to promote relaxation and can aid in better sleep. Applying Moon Boost magnesium oil to the soles of your feet before bed is a method some people find effective.
Limit Alcohol Intake:
While it might be tempting to indulge in holiday drinks, excessive alcohol can disrupt sleep patterns. Try to moderate your alcohol intake, especially close to bedtime.
5. MORE STRESS:
The holiday season, while filled with joy and celebration, can also bring about heightened levels of stress, impacting our hormonal health. E.g social obligations, financial concerns & that one family member that triggers the hell of out of you?
Elevated stress levels can disrupt the delicate balance of hormones, potentially leading to issues like irregular menstrual cycles. To safeguard your well-being during this festive time, consider incorporating stress-reducing practices into your routine.
Carve out moments for self-care, whether it's through meditation, deep-breathing exercises, or a quiet walk in nature. Prioritize tasks to manage expectations, and don't be afraid to delegate responsibilities. Setting realistic boundaries allows you to enjoy the season without feeling overwhelmed.
Remember, it's okay to say 'no' to additional commitments if it means preserving your peace of mind. Taking intentional steps to manage stress not only supports hormonal health but also enhances your overall holiday experience.
HAVE FUN WHILST PROTECTING YOUR HORMONES
Having fun during the holidays whilst also taking action to protect your hormones will pay off BIG TIME in helping you start your new year feeling healthy and happy!
It can take 3 months of consistent diet & lifestyle changes to experience improvements in your periods & hormones. The symptoms you have today can be because of the choices you were making 3 months ago.
This is important to keep in mind when thinking about how you want to experience your periods, energy & moods to kickstart your new year. With your hormonal health as your foundation, you can launch into the year feeling amazing.
NEED A MAJOR HORMONE OVERHAUL?
If you know you're in need of a major overhaul when it comes to your hormones & health, come join me in the 28 Day Hormone Reset to kickstart the new year with balanced hormones so you can feel your best - without low energy, mood swings or painful periods interfering with your work, social life or dreams!