Stress Less This Holiday Season: Hormone Health Tips With Dr. Rhea Mehta

The holidays can be a whirlwind of joy, family gatherings, and celebrations—but also stress, burnout, and post-holiday blues. Dr. Rhea Mehta, PhD in Molecular Toxicology and Nutritional Biochemistry and co-founder of Aste Wellness, shares how understanding and balancing your hormones can help you navigate the season with ease. —Noa Nichol

How do hormone imbalances contribute to heightened stress levels during the holiday season, and what are the key triggers that can exacerbate this cycle?

Hormone imbalances can significantly exacerbate stress, especially during the holiday season, when the demands of social events, family gatherings, and year-end responsibilities can overwhelm us. In both Ayurveda and modern science, we know that stress triggers a cascade of hormonal responses. For example, heightened cortisol levels—the hormone responsible for stress—can disrupt the balance of other hormones, including estrogen, progesterone, and thyroid. Those already living with hormonal imbalances or sensitivities are more vulnerable this time of the year. In Ayurveda, stress is primarily linked to an imbalance in the Vata dosha, which governs movement, including the movement of energy and emotions. When Vata is out of balance, it can lead to anxiety, irritability, and overwhelm, which contribute to hormonal disruptions.

Common holiday triggers include:

• Overindulgence in desserts and alcoholic drinks, which spike insulin and disrupt hormonal balance.
• Lack of sleep, which increases cortisol levels.
• Seasonal changes, including less sunlight, which can impact melatonin levels and cause circadian rhythm disturbances.

What dietary changes or specific herbs and spices do you recommend incorporating into holiday meals to help stabilize hormone levels and reduce stress?

In Ayurveda, food is seen as medicine for the body and mind. To help stabilize hormones and reduce stress, consider incorporating these foods and herbs:

• Ashwagandha: Known as an adaptogen in Ayurveda, ashwagandha helps reduce cortisol levels and supports the adrenal glands, which are vital during periods of stress.
• Turmeric: This anti-inflammatory powerhouse can help manage stress by reducing inflammation in the body, balancing hormones, and supporting the liver in detoxification.
• Ginger and Cinnamon: These warming spices help balance the Vata dosha, stimulate digestion, and improve circulation, which can help reduce feelings of anxiety and stress. Cinnamon sprinkled onto desserts can also help regulate blood sugar levels, reducing the likelihood of spikes from occurring.
• Leafy Greens and Cruciferous Vegetables: These support estrogen detoxification and maintain hormonal balance, particularly helpful for women experiencing the stress of hormone imbalances during the holidays.
• Healthy fats (like avocados, nuts, and seeds): These nourish the Vata dosha and support the production of hormones, including estrogen and progesterone.

Try a turmeric latte or ginger-spiced soup to add warmth and balance to your holiday meals!

How can lifestyle factors like sleep and exercise impact hormone balance, especially during the busyness of the holidays?

Both sleep and exercise are essential for managing stress and maintaining hormonal balance, especially during the busy holiday season.

• Sleep: In Ayurveda, proper rest is crucial for restoring balance. Lack of sleep elevates cortisol levels, impairs the body’s natural detoxification processes, and affects the production of melatonin and serotonin. Aim for at least 7-8 hours of restful sleep each night, and consider a calming evening routine like sipping warm herbal teas (like chamomile or tulsi) or applying a gentle lavender oil massage.
• Exercise: Both Ayurveda and modern science recognize the importance of movement for hormone health. Moderate exercise, such as walking, yoga, or gentle strength training, can help regulate the thyroid, improve circulation, and reduce stress. Ayurveda recommends Pranayama (breathwork) and yoga as ideal forms of exercise that help balance the Vata dosha, calm the nervous system, and support hormonal health.

Can you explain how spiritual wellness practices, such as meditation or mantra recitation, can support hormonal health and overall well-being?

Spiritual wellness practices like meditation and mantra recitation are highly effective for supporting hormonal health, as they regulate the nervous system, reduce stress, and promote emotional well-being.

• Meditation helps lower cortisol levels and promote the balance of serotonin, dopamine, and other feel-good hormones. It also balances the Vata dosha, which can alleviate anxiety and mental fatigue during the busy holiday season.
• Mantra recitation, a powerful practice in Ayurveda, works by creating sound vibrations that harmonize the body, mind, and spirit. Repeating sacred sounds or mantras can calm the nervous system, reduce stress, and shift the energy toward balance and harmony. Mantras like Om or So Hum are known to help reduce anxiety, stabilize emotions, and restore equilibrium.

These practices can help lower cortisol, activate the parasympathetic nervous system (rest and digest), and support your body’s natural healing process.

What role does hormone-safe skincare play in promoting internal balance, and how can it be integrated into a holistic self-care routine?

Hormone-safe skincare is an essential part of a holistic self-care routine, as it directly affects our skin and overall well-being. Many conventional skincare products contain endocrine-disrupting chemicals (EDCs), such as parabens, phthalates, and synthetic fragrances, which can interfere with hormonal balance.

Using hormone-safe skincare helps ensure that the products you’re applying on your skin don’t disrupt your hormones and lead to short and long term health and skin issues, allowing your body to stay in balance.

Ayurvedic skincare takes it one step further as it’s generally hormone friendly by design and it also delivers natural antioxidants and nourishing botanical extracts to the skin and body. For example:

• Saffron is a powerful antioxidant that helps nourish the skin, brightens complexion, and reduces inflammation.
• Neem has anti-inflammatory properties that help soothe irritated skin and calm the body’s stress response, which is important during times of heightened cortisol levels.

Integrating hormone-safe skincare into your routine not only nourishes the skin but also supports the body’s healing processes and promotes overall well-being.

For someone experiencing holiday burnout, what are some immediate steps they can take to regain hormonal balance and manage their stress levels?

If you’re feeling overwhelmed and dealing with holiday burnout, here are a few immediate steps you can take:

• Practice deep breathing or Pranayama: This helps calm the nervous system and lower cortisol levels. A simple technique like Nadi Shodhana (alternate nostril breathing) can immediately bring a sense of calm.
• Herbal support: Drink ashwagandha tea or turmeric milk to support your body’s ability to cope with stress and inflammation.
• Nourishing food: Incorporate calming and grounding foods like warm soups with ginger and turmeric or khichdi (a comforting Ayurvedic dish made from rice and lentils) to support digestion and balance the Vata dosha.
• Rest: Prioritize sleep to allow your body to reset and recover. Taking a few days of mindful rest can help you regain energy and restore hormonal balance.

How does your approach, which blends Ayurvedic wisdom with modern science, provide a comprehensive solution for managing holiday stress and achieving long-term well-being?

Ayurveda helps identify the root causes of stress and imbalance, guiding us to practices like diet, herbs, and lifestyle adjustments that nurture both our body and spirit. Modern science complements this by offering evidence-based practices and approaches that support hormonal health through nutrition, sleep hygiene, and exercise.

Together, these two approaches create a balanced foundation for well-being, allowing us to manage the seasonal stress and burnout while promoting long-term health. By restoring our natural energy and supporting our hormones, we can navigate life’s challenges with resilience and grace.