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Posted: November 9, 2022

Keep Your Stress Low with the Holidays

It is that time of year … the most “magical” season that many families find to be the most wonderful time of the year. However, along with all of the magic that is created, along comes stress! Stress cannot only play a role in our mental health, but it has been shown to cause physical stress on our body. According to the American Psychological Association, stress affects all systems of the body including the musculoskeletal, respiratory, cardiovascular, endocrine, gastrointestinal, nervous and reproductive systems. 

Therefore, the question is this. How do we get all of our holiday to-do lists done but still find a balance to reduce overall stress and fatigue?

The first recommendation in stress-management is to identify your stress symptoms. For example, if you notice shortness of breath, headaches, sleep problems, anxiety, irritability, etc., these could all be symptoms of stress. These symptoms may contribute to negative health consequences such as high blood pressure, heart disease, obesity and diabetes. By recognizing these symptoms and listening to your body, you are then able to first start the process of applying stress-management techniques. Stress-management techniques that are often recommended include maintaining a healthy social support network, engaging in regular physical exercise, and eating a healthy balanced diet to better fuel your body. 

When considering the effects diet can have on stress management, consider adding these foods to your diet:

1) Eat healthy fats such as omega-3 fatty acids from nuts, seeds and fatty fish such as salmon and tuna. These healthy fats have been shown to reduce depression and anxiety symptoms. 

2) Consider adding high-fiber foods. High-fiber foods such as oatmeal, nuts, beans, fruits and vegetables can all be effective in increasing your alertness and decreasing perceived stress. 

3) Assess your caffeine amount. By consuming too much caffeine, some individuals may notice an increase in anxiety and difficulties in concentrating as well as poor overall sleep quality. 

4) Consider supplementation to also help reduce stress. Supplements such as magnesium, melatonin, turmeric and omega-3 have all shown to have a positive effect on stress reduction. 

Need more information or support with your purchase? Click here to connect with our Vitamine wellness dietitians for more support.

Enjoy this holiday recipe that will also help support your body with healthy nutrients for stress-reduction benefits!

Holiday Pear Salad with Glazed Pecans
Serves 6

All you need:
1 egg white, beaten
2 tbsp maple syrup
2 tsp dark brown sugar
¼ tsp salt
1½ cups organic pecan halves
2 small ripe pears, thinly sliced
6 cups mixed baby greens
½ to 2/3 cup light raspberry vinaigrette or red wine vinaigrette dressing
Fresh raspberries, optional

All you do:

1) Preheat oven to 300°F. For glazed pecans, combine egg white, maple syrup, sugar and salt in large bowl. Stir in pecans, tossing to coat. Spread pecans on aluminum foil-lined baking sheet. Bake 25 minutes or until crisp and lightly browned, stirring once. Remove from oven. Stir pecans to release from foil; set aside.

2) In large salad bowl, toss sliced pears and greens together. Drizzle with dressing and sprinkle with glazed pecans. Top with fresh raspberries, if desired.

*The blog articles, recipes and recommendations found on this site are not intended as medical advice and should not replace consulting with your medical provider. Please consult a medical professional for individual advice.