While the holidays are a chance to relax and reset, a little stress during the holidays is inevitable. Aside from knotted shoulders and frayed nerves, our bodies produce an abundance of the stress hormone cortisol when we feel stressed. It makes us feel anxious and tense, causing us to crave salty, fatty, and sugary foods to fuel our bodies to combat the perceived stress threat. Of course, these days we aren’t being chased by a bear and are (usually) in no real danger, so often the consumption of these foods is actually unnecessary.
It’s not just cortisol that is produced in excess. The same applies to the hunger hormone ghrelin, which stimulates appetite and signals to the body that it is time to eat. “There’s absolutely nothing wrong with indulging a little during the holidays,” says Lola Biggs, registered dietitian at the natural health supplement brand. Together Health. “It is a time to eat, drink and be merry, but in moderation. Sometimes being super busy, overly stressed and tired can cause us to reach for the wrong foods, like salty and sugary snacks.”
Forewarned, we’ve put together a guide to the best snacks to eat to avoid festive stress and keep you feeling your best this Twixmas.
Make your own sweet treat
If you’re craving something sweet, a homemade snack is much better than a poor-quality ready-made snack. Foods high in sugar cause the release of cortisol, which increases stress levels and increases general anxiety. To satisfy your sweet tooth without raising your stress hormones, Biggs recommends making date and nut snowballs, which are not only delicious and appropriately festive, but can also support a healthy nervous system. With plenty of magnesium, they can even help manage stress levels. “These small round snacks are healthy and incredibly tasty. Simply grind some dried fruit, nuts, seeds, pitted dates and good quality nut butter into a sticky dough-like texture. Then make small balls in your hands, refrigerate for 20 minutes, then roll them in grated, toasted coconut,” she says. Although dates are naturally sweet, high in fiber and better for blood sugar stability than processed sweeteners, coconut is rich in antioxidants.
Try fruits and nuts (but not as you know it)
Dried fruit and nuts are a safe snack, but many ready-made mixes contain a lot of added salt and sugar, turning a so-called healthy option into something to avoid. Fortunately, trail mixes are easy to make at home and offer the added luxury of containing only the things you love to eat. “Nuts contain fiber and protein, as well as stress-reducing nutrients such as iron and some B vitamins. Make sure you choose the unsalted variety. Choose pumpkin seeds because they are rich in magnesium, which is important for a healthy nervous system,” says Biggs.
If you want a touch of sweetness, dried fruit is fine. Just be aware of how much you add, as it contains a lot of natural sugar and more calories than fresh fruit. Figs and prunes are great additions because they are packed with beneficial fiber, which can help support a healthy gut and, in turn, brain health. If you are a chocolate lover, feel free to add some, but avoid milk and white chocolate. “You can also sprinkle in a few small pieces of good quality dark chocolate to satisfy those sweet tooth cravings. Dark chocolate is rich in antioxidants that can help reduce stress hormones in the body,” adds Biggs.
Eat your vegetables
If the only vegetables you eat during the holidays are the ones on your plate on Christmas Day, it might be time to rethink your approach. Combining all the benefits of nutritious vegetables with the crunch of chips, kale chips are not only addictive but also a brilliantly healthy snack choice. If you’re feeling particularly exhausted, dark leafy greens promote the production of mood stabilizers in the brain, such as dopamine and serotonin. To make them, all you need is a bag of kale (preferably larger leaves rather than smaller, shredded leaves). Massage the leaves with a little olive oil and sprinkle with a small pinch of salt before roasting them in the oven or air fryer until crispy. If you don’t feel like eating leafy greens, there are plenty of good alternatives. “You can do the same with beetroot and sweet potato,” says Biggs. Beetroot is not only good for physical health, but can also help reduce stress and anxiety. Just cut into thin slices and fry.”
Ditch the festive nuts for chickpeas
Snacking on bowls of salty nuts may be a festive tradition, but excessive salt consumption has been linked to high levels of stress. A good alternative to nuts? Chickpeas. Not only are they packed with protein, they can also help offset seasonal stress. “Full of stress-fighting vitamins and minerals, including zinc, manganese, potassium, magnesium, selenium and B vitamins, [chickpeas] are also rich in L-tryptophan,” Biggs explains. “Your body needs this to produce mood-regulating neurotransmitters.” If you’re worried they taste too plain, check your spice cabinet to see if they have any flavor. “Roast some in the oven with a little olive oil and spices,” says Biggs. “I like to use smoked paprika and cumin.”
Choose festive fruit
Since research shows that vitamin C can help lower cortisol levels, snacking on vitamin C-packed fruit is a great idea during the holidays. Citrus fruits and strawberries are good options, while chopped peppers are great if you don’t like anything too sweet. A side effect of too much cortisol flowing through your bloodstream is inflammation, which can cause headaches, fatigue, and anxiety. “Blueberries are high in flavonoid antioxidants that have potent anti-inflammatory and neuroprotective effects. They are great for general health, but have also been shown to help fight cortisol-induced inflammation,” Biggs agrees. “Toss a handful into your Greek yogurt and garnish with nuts and seeds for a quick, tasty and healthy snack.”
