The holiday season is a wonderful time to gather with friends and family and express gratitude for all the good in our lives, but it’s easily the most stressful time of year for many. There are lavish holiday meals to prepare and numerous loved ones to shop for — and spending too many hours with our extended family can leave us physically, mentally, and emotionally drained.
Those with autoimmune thyroid disease and other complex, chronic illnesses need to be especially mindful of this added stress in their lives during the holiday season, as stress can worsen Hashimoto’s symptoms and even increase the risk of developing other diseases and medical conditions. Here are a few simple tips and strategies to keep in mind for reduced stress and better thyroid health this holiday season.
Practice Diaphragmatic Nasal Breathing
Breathing is a natural part of life, but most of us are guilty of not breathing deeply from the diaphragm: a technique known as diaphragmatic breathing. This super simple yet highly effective breathing practice helps to stimulate the parasympathetic nervous system and trigger the body’s “rest and digest” mode, a bodily state in which we’re able to relax and destress.
While diaphragmatic breathing is often used in many yoga and meditation practices, you can still incorporate this type of breathing into your busy holiday schedule if you don’t have time to meditate or roll out your yoga mat. Just give yourself a few minutes of peace and quiet each day to breathe mindfully through your nose and let your stress melt away.
Eat Stress-Relieving Foods
The foods we eat can either help us in times of stress or worsen the physical and mental symptoms we’re experiencing. And while the stressful holiday season may seem like the perfect time to sip on hot chocolate and binge on candy canes and cookies, consuming inflammatory sugars and refined carbs can make us feel even more anxious and irritable — and potentially trigger a Hashimoto’s flare-up as well.
When you’re feeling especially stressed or anxious over the holidays, it’s best to incorporate more mood-boosting foods into your diet. A few good options include dark chocolate, nuts and seeds, blueberries, and salmon. You can still enjoy many of your favorite holiday recipes by replacing refined flours and sugars with autoimmune-friendly natural sweeteners, gluten-free flours, organic cocoa powder, and dairy-free coconut milk.
Get Quality Sleep Each Night
It’s easy to stay up later during the holiday season so you can get more done each day, but less sleep will only lead to more stress and anxiety, worsened immunity, and reduced thyroid function. Good-quality sleep is essential for those of us with chronic, complex illnesses — and the already stressful holiday season is no time for sleepless nights.
If your long list of to-dos is preventing you from getting the quality sleep you need to achieve good physical, mental, and emotional health, there are a few things you can do to lighten the load this holiday season. Our suggestions include:
- Sending holiday e-cards instead of print cards (it’s cheaper, less work for you, and better for the environment!).
- Ordering groceries online to save time on grocery shopping and errand-running.
- Shopping online for holiday gifts.
- Using eco-friendly gift bags to save time on wrapping (it’s better for the environment and you’ll avoid exposure to chemicals and other toxins commonly found in wrapping paper).
Incorporate Exercise Into the Workday
Many of us rely on physical activity to relieve stress and keep Hashimoto’s symptoms under control, but we may have a lot less time to exercise during the busy holiday season. Between all the family gatherings, gift exchanges, and holiday festivities, a lot of us simply don’t have the time to plan for exercise until the new year rolls around.
To ensure you’re still getting plenty of physical activity even if you don’t have time for the gym or a full at-home workout, you could try incorporating some exercise into your workday. Give yourself the holiday gift of an under-desk elliptical, bike, or treadmill so you can exercise while working each day, being careful not to overdo it. Vigorous exercise makes some people with Hashimoto’s feel even worse, and for those women, gentle stretching or muscle-building exercises may be best.
Your Health Matters This Holiday Season & Beyond
Holiday stress is very real, and this added stress in our lives can put a damper on our holiday plans while harming our health and well-being for months to come. Consider giving yourself the gift of wellness this holiday season by booking a free 15-minute Discovery Call with Green Papaya Health. Dr. Fox and I will work with you in our Doctor-Coach Model to help you get well and stay well throughout the holidays and beyond. You deserve to feel well this holiday season and all year round!
