t’s no surprise this time of year is filled with joy, but also some added stressors. Right after the holidays, our immune system usually takes a hit. We stress ourselves out with the holiday pressure and obligations; it’s no wonder we’re all ready to hit the “reset” button come January 1. Let’s talk about shifting that paradigm this year and learning how to reconnect with ourselves and nourish our bodies throughout the holiday so that we are feeling rejuvenated, not depleted, rolling into 2025.

Nourish the Adrenals

Our adrenals are responsible for producing our stress hormone, cortisol. Since stress naturally is on the rise during the holidays, let’s hone in how we can support our adrenal glands.

Increase intake of vitamin C. Research shows getting adequate levels of vitamin C help reduce cortisol levels. Food sources include yellow bell peppers, lemons and limes, strawberries, kiwi, guava, broccoli and orange to name a few. Not only will these help nourish our adrenals, they are also a powerhouse for supporting our immune system. Next, aim for a good quality salt or trace mineral supplement to replenish minerals our adrenals need to thrive. Lastly, aim for good quality sources of potassium as this is another micronutrient that gets depleted quickly when we’re in a stressed state. Good sources of potassium include coconut water, bananas and aloe vera juice. Try a homemade “adrenal mocktail” which includes filtered water, coconut water, a squeeze of lemon or lime, a pinch of quality salt and a splash or organic orange juice. Another optional: add a scoop of collagen.

Keep Our Blood Sugars Balanced

A sure-fire way to help keep cortisol levels in check is to make sure our blood sugars are staying as stable as possible. There’s no doubt we all indulge over the holidays, so let’s talk about some things to help minimize the blood sugar impact. First, and most important tip: no “naked” carbohydrates. Try to avoid having a carbohydrate by itself. Instead, throw some “clothes” on it, aka some healthy protein, fat or fiber to help minimize the blood sugar impact. Example: if having crackers, add some guacamole or hummus.

Supplements for Stress

This is a great time of year to start supplementing with adaptogenic herbs as well as immune supporting vitamins. Adaptogens, such as ashwagandha, help the body adapt to stressors. These are best taken consistently so they build up in our system. Magnesium is another great choice as up to 80 percent of Americans are insufficient in this key mineral. Stress, alcohol, caffeine and poor sleep all deplete magnesium levels. Magnesium glycinate is a great choice.

Going into the holiday doesn’t have to set us back. This year is different. Our bodies are extremely resilient and capable of healing and “bouncing back” as long as we equip it with the right tools. Remember to enjoy yourself, stay hydrated, and practice self-love. Cheers to good health.

Jennifer Brannigan, RD, LDN, IFNCP, CDCES, is a registered dietitian and certified diabetes care and education specialist. For more information or to make an appointment, visit www.FunctionalDietitian.com.