"Behind visions of dancing sugarplums and strung Christmas tinsel are often countless sugar cookies and mulled wine, unsolicited commentary from relatives, and being off your sleep and exercise A-game. With the “most wonderful time of the year” comes the added pressure to feel the holiday cheer—whether or not you actually do. All this to say that the holidays have their not-so-joyful aspects and can bring on heightened stress. In fact, the brain and body actually change during the holidays; holiday stress can affect everything from your hormones to your digestive system—especially for women.
A study conducted by the American Psychological Association exploring stress during the holidays found that women who tend to shoulder the majority of the shopping and planning are particularly vulnerable to increased anxiety this time of year. The study also found they are more likely to fall into sedentary and unhealthy behaviors, like comfort eating or foregoing their workout routine. To find out how exactly the body responds to holiday gatherings and the seasonal changes, I turned to hormone experts to explain. Here’s what happens to your body during the holidays.
“The brain and body actually change during the holidays…”
What Happens to Your Body During the Holidays?
According to registered nutritionist and hormone expert Emma Wylie, how your body may be feeling right now is due to a delicate balance between the potential for stress and the positive stimulation of connection and celebration. Understanding the interplay of hormones like cortisol, dopamine, serotonin, and melatonin can help us navigate the season more mindfully and prioritize our mental and physical well-being while still fully enjoying the season.
Stress Hormone Levels Fluctuate
While this may be the most wonderful time of the year, it can also be a painful or triggering period characterized by feelings of overwhelm, financial strain, or difficult social situations, causing fluctuations in hormones. “Stress in small doses can be helpful by keeping you alert and focused (adrenaline, the “fight-or-flight” hormone, is responsible for this), but when you experience prolonged stress, your body produces more cortisol and adrenaline to help you cope,” Wylie explained.
Prolonged exposure to high cortisol levels disrupts hormonal balance and can bring about mood disturbances, fatigue, and even physical symptoms like a lowered immune system or digestive issues. Caryn Johnson, a hormone expert and cofounder of BOND, cited that elevated cortisol increases glucagon production, prompting the liver to produce more glucose and raising blood sugar levels—imbalances that can leave you feeling far from your usual self when you need stability the most.
Immune Function May Decrease
Chronic cortisol can give way to inflammation and a weakened immune system by impairing the function of white blood cells, especially T-cells, which play a vital role in detecting and fighting pathogens. “During the holiday season, when your body needs extra protection, this suppression makes it harder to identify and combat threats, leaving you more vulnerable to illness,” Johnson said. This is one reason why some people are more susceptible to catching colds or other viruses during the holiday season. With busier social schedules and holiday parties, we often consume more alcohol or sugar than usual. Increased sugar and alcohol consumption can negatively impact the immune system by causing chronic inflammation and impairing the function of white blood cells, making the body more susceptible to infections and illnesses.
Digestion May Suffer
Known as the gut-brain axis, the two-way connection between the gut and brain links the emotional and cognitive centers of the brain with intestinal functions. When the “flight-or-fight” response is triggered under stress, it can disrupt the communication between the brain and the gut, causing digestion to slow down to allow the body to handle the perceived “threat.” Stress can negatively impact your digestive functioning and cause symptoms, such as nausea, cramping, heartburn, diarrhea, or constipation. Those extra Christmas cookies or cups of spiked eggnog may also contribute to digestive symptoms. Increased sugar and alcohol consumption can negatively impact digestion by disrupting the gut microbiome, irritating the stomach lining, and interfering with the pancreas’s ability to produce digestive enzymes.
Melatonin Production Increases
It’s not just the holiday stress or bottomless eggnog that can impact the body this time of year. Winter means shorter days and therefore less sunlight, leading to potential changes in mood and lower energy due to the sleep hormone, melatonin. “Melatonin helps to signal that it’s time to wind down for the night, but increased melatonin production during the winter months can also contribute to feelings of lethargy or seasonal depression (SAD) in some individuals,” Wylie explained. “Reduced exposure to sunlight and Vitamin D levels can exacerbate these effects, potentially lowering serotonin and making it harder to maintain a positive mood.”
For others, the same seasonal and bodily changes can provide a positive opportunity for much-needed rest and rejuvenation. “Increased melatonin production can also lead to a more relaxed, introspective holiday experience, with a shift towards more restorative activities like cozying up with loved ones or focusing on self-care,” Wylie described.
Happy Hormones Spike
Johnson explained that holiday experiences like social gatherings—while often stressful—can also activate complex hormonal and neurotransmitter responses in the brain, particularly involving dopamine and serotonin. “These chemicals play a crucial role in social bonding, managing stress, and experiencing joy, driving the emotional ups and downs that often define the holidays,” she said. “Dopamine, for example, is heavily involved in the anticipation and enjoyment of social connections, making festive interactions feel rewarding and meaningful.”
Wylie pointed out that serotonin (a hormone linked to feelings of contentment, relaxation, and happiness) also plays a role in boosting mood and well-being during the holidays. “Activities such as enjoying a holiday meal, walking in nature, or engaging in social interactions help to increase serotonin levels, which contributes to a sense of peace and satisfaction,” she said. Endocrinologist Dr. Amber Wheeler added that physical affection during the holidays can stimulate oxytocin (referred to as the “love hormone”), which has been shown to regulate cortisol and decrease stress and anxiety levels.
General Physical Health and Longevity May Improve
While elements such as stress, alcohol or sugar consumption, and lack of routine can negatively impact health and create symptoms, there’s an important factor of the holiday season that can be incredible for physical health: spending time with loved ones. We often spend more time with friends and family this season, which can have incredible benefits for our well-being. A famous 1950s study on the town of Roseto, Pennsylvania, found that, despite having high rates of smoking, a relatively poor diet, and other lifestyle factors that might typically be associated with poor health outcomes such as obesity and low activity levels, the residents of Roseto had remarkably low rates of heart disease and mortality due solely to their strong sense of community and absence of loneliness. Likewise, research on the Blue Zones shows that a key factor in longevity is strong relationships and spending regular time with your community.
The health benefits of relationships are well-documented in scientific research. Studies have shown that social connection has direct and measurable effects on physical health, such as improved immune function, heart health, weight, and longevity. Bottom line: Even if you don’t have time for your regular exercise routine or you’re eating less nutritious foods than you usually do, connecting and spending regular time with people you love will have incredible benefits on both your immediate and long-term health.
Tips to Keep Your Body Healthy This Season
Support Your Detox Pathways
The increased alcohol consumption, sugar, and processed foods generally synonymous with the holidays can heavily impact the body’s natural detoxification systems (such as the gut microbiome and the liver), and Johnson said supporting these pathways is essential for maintaining hormonal balance. She recommended prioritizing foods chock-full of prebiotics like garlic, onions, and asparagus, as well as probiotic-rich options like yogurt, kefir, and fermented vegetables in your diet to keep your gut functioning at its best. To give your liver extra support, eat a variety of colorful, fiber-packed vegetables like broccoli, Brussels sprouts, beets, and leafy greens before you indulge, stay well-hydrated, and sweat through sauna sessions or sweaty workouts.
Determine One Non-Negotiable
What are the habits in your day-to-day routine that make you feel good? Maybe it’s a veggie-packed smoothie or matcha to start the day, taking a daily, midday walk, or repeating gratitude affirmations. Wylie suggested choosing an activity from a key pillar of well-being—nutrition, mindfulness or exercise, and sleep—to incorporate as a “non-negotiable” over the holiday season. “As routine goes out the window over the festive season, it can be easy to feel uneasy or out of sorts with your well-being, so pick just one thing you can do each day to keep you feeling like you,” she shared. “This will help make sliding back into routine on the other side of the holidays much easier, too, as you’ve kept some of the key habits up.”
Focus on One Single Task at a Time
During the holidays, your mind is likely on overdrive, checking off holiday gift lists, reviewing travel itineraries, and wrapping up final work deadlines. While you may think multitasking is the answer to your holiday to-do woes, Dr. Wheeler explained that multitasking is actually rapidly switching between tasks, which impairs cognitive performance and increases errors, leading to increased stress. “When you catch yourself trying to accomplish more than one thing at a given time, consider resisting that urge,” she said. “Not only will you complete each task more efficiently, but you won’t trigger your body’s stress response.” Try setting a time block (like 30 minutes or an hour) to dedicate it to one task (e.g., wrapping gifts, prepping your sweet potato casserole, answering emails), then take a five-minute break before you move on to the next task.
Experts Consulted
Dr. Amber Wheeler, MD is a board-certified endocrinologist and advisor for hey freya.
Emma Wylie is a registered nutritionist and hormone expert for Losano. She specializes in hormonal health, with a focus on fertility, PCOS, thyroid health, female cycles, and menopause.
Caryn Johnson is the co-founder and CEO of BOND, an innovative line of supplements reimagining hormone and reproductive health, inspired by her experience with infertility.