Not feeling particularly cheery this time of year? You’re not alone. Many people find that the holidays bring as much stress as joy, and are actively looking for holiday stress relief.
Understanding our body's stress response can help us manage it more mindfully and stay balanced throughout the season.
The Science of Stress
Our bodies are built for short bursts of stress—the classic "fight-or-flight" response that helped our ancestors survive. Today, that same system activates for modern pressures like work deadlines, family obligations, chronic pain, or financial concerns.
This constant, low-level stress affects almost every system in the body:
- Cardiovascular: High blood pressure and palpitations.
- Endocrine: Increased adrenaline and cortisol—linked to diabetes and obesity.
- Muscular: Muscle tension and joint pain.
- Mental Health: Headaches, depression, insomnia, and anxiety.
- Digestive: Appetite changes, irritable bowel syndrome (IBS), and ulcers.
- Immune: Greater vulnerability to sickness and infections.
Almost half of Americans report they're not doing enough to manage their stress—but small changes can make a real difference.
A Functional Approach to Stress Management
Managing stress improves when we replace unhealthy coping habits with positive, sustainable ones. This means calming the mind, maintaining a healthy lifestyle, and supporting the body nutritionally.
Nutritional Support
The Standard American Diet (SAD) often lacks the nutrients the body needs to function well under stress. Focusing on whole, unprocessed foods supports both physical and mental resilience.
- Aim for an anti-inflammatory diet rich in fruits, vegetables, lean proteins, and healthy fats.
- The Mediterranean diet is an excellent example of balanced, nutrient-dense eating.
Key Supplements & Herbs
Chronic stress can deplete essential nutrients that support adrenal function and energy balance.
- Vitamins: B vitamins, Vitamin C, magnesium, and zinc are especially important.
- Adaptogenic Herbs:
- Ashwagandha: May help manage stress by influencing cortisol levels, reducing anxiety, and improving sleep.
- Mushrooms (Reishi, Cordyceps, Lion's Mane): Support resilience to stressors and improve mood.
5 Quick Mind-Body Therapies for Stress Management
Mind-body therapies recognize the powerful connection between mental and physical health and well-being. These approaches offer simple, holistic strategies to reduce symptoms, promote relaxation, and enhance coping mechanisms:
- Meditation: The most studied stress reducer. Try a free smartphone app for guided sessions.
- Yoga and Breathing: Ten to twenty minutes a day of gentle poses and deep abdominal breathing can help release tension.
- Exercise: Just 15-20 minutes of daily movement is a proven method for managing stress, improving circulation, and boosting mood.
- Reprioritize: Step back and reassess what truly matters. Simplify when possible.
- Biofeedback: Explore techniques such as progressive muscle relaxation or guided imagery/visualization.
Featured Stress Support Products
Building resilience during stressful times often requires extra nutritional support. Even with a balanced diet, ongoing stress can deplete your body’s reserves of vital nutrients. High-quality, science-backed supplements can help restore balance and strengthen your stress response.
Metagenics offers professional-grade options formulated to support the adrenal system, enhance mood, and promote relaxation naturally.
Metagenics Magnesium Glycinate
Highly absorbable magnesium for muscle, nerve, sleep, & stress support.
View Metagenics Magnesium Glycinate
Metagenics HerWellness Rapid Stress Relief
For less stress and a better mood.
View Metagenics HerWellness Rapid Stress Relief
Metagenics Adreset®
Promotes resilience and stamina for stress-related fatigue.*
View Metagenics Adreset®
*These statements have not been evaluated by the FDA.
Q & A for the Holidays
Below are answers to common questions this time of year:
Q: What diet helps reduce stress and inflammation?
The Mediterranean diet, rich in whole foods, fruits, vegetables, whole grains, and lean protein.
Q: What is an easy stress reducer?
Meditation—even a short guided session can help calm the mind. Try a smartphone app.
Q: Are there natural ways to reduce stress?
Yes. Supplements containing magnesium, B vitamins, and herbal adaptogens can naturally support relaxation.
Using Your HSA for Metagenics Products
Metagenics products may be covered by a Health Savings Account (HSA).
How to use your HSA:
- Obtain a Letter of Medical Necessity (LMN) from your licensed healthcare provider (like your doctor).
- The letter should describe how the product will alleviate the issue and the duration of the treatment plan.
A Final Thought for the Season
During the holiday season, things may not go exactly as planned— and it’s OK if it’s not perfect. Remember:
- Perfection isn't the goal
- Keep sight of what really counts
- Respond with kindness
- Take care of yourself along the way
Wishing everyone a peaceful, joyful, and healthy holiday season,
Sylvia H Regalla MD
Metagenics is the #1 doctor-recommended professional supplement brand. Metagenics is known for their science-backed, precision-crafted formulas and dedication to quality and efficacy. Metagenics sources only premium raw materials that undergo rigorous testing to meet pharmaceutical-grade standards. Metagenics crafts formulas based on the latest scientific research, ensuring every product is safe and effective.
REMINDER
You receive 20% discount on ALL Metagenics products when you use Professional ID DRSREG0900 on the Metagenics website.
Dr. Sylvia H. Regalla
Dr Sylvia H. Regalla is a recognized expert in the areas of functional medicine, the science of nutrition and lifestyle changes for optimal health, and managed care, as well as professional functions consistent with Internal Medicine (Adult Medicine).
Over the last two decades, she has helped guide the ongoing development of the educational and clinical applications of functional medicine and nutrition at University at Buffalo School of Medicine and Biomedical Sciences, Notre Dame of Maryland, Maryland University of Integrative Health, and Northeast College of Health Sciences.
Dr Regalla is retired from private practice and continues to bring expanded understanding of common, chronic disease states in her monthly functional medicine insights.
