Beat the Holiday Blues with Foods for Mental Wellbeing
The holiday season, while a joyful and fun time, can also bring feelings of anxiety, stress, and emotional strain for some people. Whether it’s the pressures of social gatherings, a very busy time of year at work or school, financial burden, or reflections on loss or personal challenges, the end of the year can take a toll on mental health. Fortunately, there are foods, supplements, and proven coping strategies that can help alleviate any negative or stressful feelings and support a sense of calm and wellbeing so you can enjoy your holiday. This is the FoodTrients® guide to beating the holiday blues with foods (and other strategies) to support your mental wellbeing.
Holiday Food Strategies
One of the best ways to navigate the holiday season is by meal prepping and planning ahead. By preparing nutrient-dense meals on days without social events, you can balance out the richer holiday meals (without feeling guilty at all!). Eating “normally” most of the time during the holidays can bring a sense of balance that can help you navigate the times when you are eating socially.
When holiday meals do arrive, practice mindful eating by slowing down and savoring your food. This helps you tune into your body’s signals, even when faced with a spread of delicious options. It’s important not to be restrictive during the holidays; that can lead to overeating and feelings of guilt and shame. Instead, enjoy your favorite holiday foods with mindfulness so that you’re truly engaged in the experience as part of the holiday season.
Consider holiday flavors that offer anti-inflammatory nutritional benefit so that you are participating in some favorite foods but also continuing to work on your health goals. Consider foods like baked apples with cinnamon, small squares of dark chocolate, or a wine spritzer with a splash of cranberry as alternatives to foods that are rich in added sugar and saturated fat.
Specific Foods and Nutrients for the Holidays
Incorporating certain foods can support your health during end-of-the-year celebrations:
- Cranberries: Rich in antioxidants and vitamin C, cranberries are a holiday staple. Add them to salads, side dishes, or homemade sauces for a festive addition (plus vitamin C and powerful anti-inflammatory antioxidants).
- Cinnamon and Ginger: These spices are commonly used in holiday baking and drinks. They not only enhance flavor but also have both anti-inflammatory and digestive benefits. Add them to holiday beverages like tea or sprinkle over roasted vegetables.
- Nuts (Walnuts, Almonds, Pecans): Heart healthy nuts are often found in holiday recipes and offer healthy fats, fiber, and protein. Use them as toppings for salads, roasted vegetables, or even as snacks between meals or before heading to a party. Find our for Your Heart here for more ideas.
- Root Vegetables: Vegetables like carrots, parsnips, turnips, and beets are in season during winter. Roasting them can bring out their natural sweetness and provide a comforting, nutrient-rich side dish or base to a protein and grain bowl.
- Sweet Potatoes: Rich in fiber and vitamin A, sweet potatoes can be used in many holiday dishes. Try roasting them with herbs or adding them to a holiday casserole.
Calming Botanicals for the Holidays
The holiday season can be stressful, but certain botanicals can help you stay calm and centered. Consider using botanical fragrances like peppermint and lavender in tea, in cooking, or even as oils.
- Chamomile: Perfect for unwinding in the evening, chamomile tea can soothe the central nervous system and promote better sleep. Consider sipping a cup after dinner to help with digestion and relaxation.
- Holy Basil (Tulsi): This adaptogenic herb helps regulate stress and is great for busy holiday schedules. Try it as a tea in the afternoon for a calming break between holiday preparations and tasks.
- Lavender: Use lavender essential oil to create a calming atmosphere during hectic days. A few drops in a diffuser or on your pillow can help you relax after a long holiday event or party. If you cook with lavender, be sure you’re using one that’s safe for culinary use, specifically.
- Peppermint: Peppermint tea or essential oil can help alleviate tension and improve digestion after a large holiday meal. It’s also refreshing and energizing without the caffeine.
Exercise as Stress Relief
Staying active during the cold winter months can be challenging, but finding creative ways to move is essential for both physical health and stress relief. While outdoor activities may be less accessible due to bad weather, indoor workouts offer a convenient and effective solution. Consider home gym tools like resistance bands, kettlebells, or a jump rope offer excellent options to get a full-body workout in small spaces (even if you don’t have an official ‘gym’ at home).
If the weather permits, consider bundling up and going for a winter walk. Walking outdoors, whether through a park or your neighborhood, can be a refreshing way to enjoy the season while getting some low-impact exercise. Winter activities like walking to see holiday lights or snowshoeing can also be fun alternatives to traditional fitness routines.
Don’t overlook the benefits of activities like yoga or stretching. These exercises not only help improve flexibility and strength, but they can also help reduce stress and improve mental clarity and promote a mind/body connection during a time when so many people feel disconnected. Whether you’re following a guided yoga class or simply spending a few minutes stretching at home, these movements can be incredibly beneficial for both your body and mind during the holiday season.
The holiday season doesn’t have to be a time of emotional overwhelm. By focusing on healthy, anti-inflammatory holiday foods, herbals, and activities that get the body moving, you can help manage the stress, anxiety, and emotional challenges that often accompany this time of the year.
Need more ideas about how to incorporate these strategies? Check out some of our favorite FoodTrients® resources:
References
Shattell M, Johnson A. Three simple mindfulness practices to manage holiday stress. Journal of Psychosocial Nursing and Mental Health Services. 2017 Dec 1;55(12):2-4.
Altunel MC, Çakır O, Akova O. The Relationships Between Social Support by the Colleagues, Work-Holiday Interference, Recovery Experience and Holiday Satisfaction. R. Efe, R. Penkova… & JG Berdenov (Eds.), Developments in Social Sciences. 2017:595-612.
Abdulan IM, Popescu G, Maștaleru A, Oancea A, Costache AD, Cojocaru DC, Cumpăt CM, Ciuntu BM, Rusu B, Leon MM. Winter holidays and their impact on eating behavior—A systematic review. Nutrients. 2023 Sep 28;15(19):4201.
Kadhim N, Amiot CE, Louis WR. The buffering role of social norms for unhealthy eating before, during, and after the Christmas holidays: A longitudinal study. Group Dynamics: Theory, Research, and Practice. 2023;27(2):133.
