Written by: Nancy Palermo, MD

Edited by: Thrive Carolinas

As the festivities ramp up from Thanksgiving through New Year’s, we easily find ourselves juggling too many obligations.

Holiday parties, family gatherings, and last-minute errands can overwhelm our schedules and push self-care to the bottom of the list. Without careful attention, the hectic pace can disrupt your sleep, diet, and mood, turning even the most cheerful among us into holiday “Grinches.” At Thrive Carolinas, our integrative health team is here to help you easily navigate the season.

Reframe Your Holiday Mindset
Instead of letting stress take center stage, consider adjusting your perspective. Re-evaluate gift-giving to focus on health and meaningful experiences rather than excess. Set boundaries by saying “no” to extra commitments and preserve time to relax. Stick to your daily healthy habits—drink plenty of water, eat nutritious foods between holiday feasts, maintain a regular sleep schedule, and keep up with your exercise routine.

Understanding the Cortisol Connection
Our bodies strive for balance, even during the holidays. The HPA axis (hypothalamic-pituitary-adrenal axis) acts like cruise control for stress management, but high-pressure social events, travel, and changes in diet can cause spikes in cortisol production. This can lead to tension headaches, insomnia, and digestive discomfort. Implementing lifestyle habits—like mindful breathing, meditation, yoga, and tai chi—helps regulate cortisol levels. A recent Stanford study highlights that just five minutes of focused breathwork (deep inhales with prolonged exhales) can improve mood, reduce anxiety, and support overall stress resilience.

Nutritional and Herbal Support for Stress
At Thrive Carolinas, we often recommend targeted supplements to support the body’s natural stress response:

• Adaptogens (e.g., Ashwagandha): Research shows these can reduce stress scores and blood cortisol levels.
• L-Theanine: Known to promote alpha waves for relaxation and reduce the stress response.
• Lavender Oil & Chamomile: Can help improve sleep quality and relaxation.
• Sleep Support: Quality rest is crucial for keeping stress at bay.

Gut Health During the Holidays
Holiday treats and alcohol can disrupt the GI tract, leading to occasional discomfort and digestive imbalance. Daily GI repair supplements with digestive enzymes, prebiotics, fiber, and herbs like DGL (De-glycyrrhizinate licorice) help maintain a healthy gut environment. Adding probiotics supports a balanced microbiome, even when dietary choices are less than perfect.

Supporting Immune Health
Stress and lifestyle changes can make us more vulnerable to seasonal illnesses like colds, flu, and COVID-19. Bolster your immune system to help ward off these common holiday bugs. At Thrive Carolinas, we emphasize a proactive approach: combining stress management techniques with immune support is your best defense.

Recommended Supplements from Thrive Carolinas

• Cortisol Calm (Klaire Labs): 1-2 nightly, up to twice daily for 6 weeks.
• Slow Release Melatonin (Pure Encapsulations): 1-2 after evening meals for up to 2 weeks.
• GI Repair (Vital Nutrients): 1-2 capsules up to three times a day for occasional GI upset, or 1 capsule twice daily for prevention.
• Daily Probiotic (Thera-Biotic Complete by Klaire Labs): One daily with food.
• L-Theanine (Pure Encapsulations): 100-400 mg every 12 hours to support stress and anxiety relief.

Enjoy a Balanced Holiday Season with Thrive Carolinas
The holidays don’t have to be synonymous with stress. You can maintain balance and truly enjoy the season with the right mindset, non-negotiable self-care practices, and targeted supplement support. At Thrive Carolinas, our integrative health professionals can guide you through personalized strategies for stress management, ensuring your holiday remains joyful, healthy, and thriving well into the new year.