Although the holidays are a chance to relax and reset, a little stress over the festive season is inevitable. Aside from knotted shoulders and frayed nerves, when we feel stressed our bodies produce a glut of the stress hormone cortisol. It makes us feel anxious and on edge, triggering cravings of salty, fatty, and sugary foods in order to fuel our bodies to combat the perceived stress threat. Of course, nowadays we aren’t being chased by a bear or (mostly) in any real danger, so often the consumption of these foods is actually unnecessary.
It’s not just cortisol that is produced in excess. So is the hunger hormone, ghrelin, which stimulates appetite and signals to the body that it’s time to eat. “There’s absolutely nothing wrong with indulging a bit over the festive season,” says Lola Biggs, registered dietician at natural health supplement brand Together Health. “It’s a time to eat, drink and be merry, but in moderation. Sometimes being super busy, overly stressed and tired can lead us to reach for the wrong foods, like salty and sugary snacks.”
Because forewarned is forearmed, we have put together a guide to the best snacks to eat to stave off 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 far better than a poor quality pre-made one. High-sugar foods trigger the release of cortisol, which spike stress levels and add to general anxiety. To satisfy your sweet tooth without spiking your stress hormones, Biggs recommends making date and nut snowballs, which are not only delicious and suitably festive but can support a healthy nervous system. With plenty of magnesium, they may even help manage stress levels. “These little round bites are healthy and highly delicious. Just blitz up some dried fruits, nuts, seeds, pitted dates, and good quality nut butter into a sticky dough-like texture. Then make small balls in your hands, set in the fridge for 20 minutes, then roll them in shredded, toasted coconut,” she says. While dates are naturally sweet, high in fibre and better for blood sugar stability than processed sweeteners, coconut is rich in antioxidants.
Try fruit and nut (but not as you know it)
Dried fruits and nuts are a failsafe snack but many ready-made mixes contain lots of added salt and sugar, turning a would-be healthy option into something to be avoided. Luckily, trail mixes are easy to make at home and offer the added luxury of ensuring it only contains the things you like to eat. “Nuts contain fiber and protein, as well as stress-busting nutrients like iron and some B vitamins. Just make sure you are choosing the unsalted variety. Go for pumpkin seeds as these are rich in magnesium, which is important for a healthy nervous system,” says Biggs.
If you want a touch of sweetness in there, dried fruit is fine, just be mindful of how much you’re adding as it contains lots of natural sugar and more calories than fresh fruit. Figs and prunes are great additions as they’re full of gut-beneficial fibre, which can help support a healthy gut and, in turn, brain health. If you’re a chocolate lover, feel free to add some in, but steer clear of milk and white chocolate. “You can also sprinkle in a few small pieces of good quality dark chocolate to satisfy a sweet tooth craving. Dark chocolate is rich in antioxidants which can help reduce stress hormones in the body,” adds Biggs.
Eat your greens
If the only greens you eat over the holidays are those on your plate on Christmas Day, it might be time to rethink your approach. Combining all the benefits of nutritious greens with the crunch and crisp of, well, crisps, kale chips are not just addictive but a brilliantly healthy choice of snack. If you’re feeling particularly frazzled, 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 as opposed to smaller, shredded ones). 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 fancy leafy greens, there are plenty of great alternatives. “You can do the same thing with beetroot and sweet potato,” suggests Biggs. Not only is beetroot good for physical health, but it can also help with reducing stress and anxiety. Just thinly slice and bake.”
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,” explains Biggs. “Your body needs this to produce mood-regulating neurotransmitters.” If you’re concerned about them tasting too plain, look in your spice cupboard for flavour. “Roast some in the oven with a little olive oil and spices,” says Biggs. “I like to use smoked paprika and cumin.”
Opt for festive fruit
With research showing that vitamin C can help lower cortisol levels, snacking on vitamin C-packed fruit is a great idea over the festive season. Citrus fruits and strawberries are good options, while chopped peppers are great if you don’t fancy anything too sweet. One side effect of too much cortisol coursing through your bloodstream is inflammation, which can cause headaches, fatigue and feelings of anxiousness. “Blueberries are high in flavonoid antioxidants that have powerful anti-inflammatory and neuroprotective effects. They are brilliant for all-round health, but have also been shown to help fight cortisol-induced inflammation,” agrees Biggs. “Throw a handful into your Greek yoghurt and top with nuts and seeds for a quick tasty and healthy snack.”