The holidays can be amazing, but tough.
On the one hand, there’s pie and presents. But on the other, your routine is completely upended and you may find yourself straining under the weight of obligations and responsibilities.
A survey from the American Heart Association found that roughly two-thirds of people struggle to eat well or exercise during the holiday season. And more than half fall behind on sleep.1
It makes sense. The short, cold days of winter make it hard to get outside. The endless supply of sweets can put you on a sugar roller-coaster. And you might be facing stress or anxiety related to travel or family gatherings.
It’s a lot to manage. And as it turns out, the impact of these changes can have health consequences. They can actually alter the composition of your blood.
The best way to measure this is with a comprehensive blood test. This is true any time you change your routine. If you do something different with your diet, exercise, or sleep habits, you’ll see it reflected in your blood biomarkers.
Even things that are out of your control—think weather, stressful news, or demanding house guests—can alter the hormones, lipids, and proteins in your veins.
InsideTracker can help you identify and manage these changes. But for an overview of what to watch for during holidays, keep reading.
Your cortisol goes up
Cortisol is the hormone that drives your stress response. It quickens your heart rate, suppresses your immune system, and makes sleep difficult.2
For many people, cortisol runs wild during the holidays.
Even if you’re excited about opening presents or delighting your kids with elf on the shelf, you might still be feeling the pressure of longer work hours, increased social pressure, or strained finances.
It’s normal to feel stress at times. But you need strategies for managing it. If stress becomes chronic, it can lead to serious health issues, including metabolic disorder or cardiovascular disease.3
Keep that in mind if you’re feeling overwhelmed. Meditation and exercise are great stress-busters.
It’s okay to take time for yourself, even if that means turning down social events.
Your blood sugar rises
Many people think that only sweet and carb-heavy foods affect blood sugar. That’s not necessarily the case. Blood sugar, or glucose, is a bit more complicated than that.
Glucose can climb from sleeping less, stressing more, and skipping workouts.4,5 Yule logs and sugarplums only make these problems worse.
That’s why it’s common to see a rise in glucose and its regulating hormone, insulin, around the holidays.
Look, it’s okay to eat your favorite delicacies. But aim for balance—on your plate and in your routine.
Prioritize sleep, don’t neglect your body, and limit your alcohol intake. While you're at it, make sure you leave room on your plate for foods that help keep your blood sugar stable.
Your dinner plate should consist primarily of lean meats and fiber-rich vegetables. And when you need a snack, look to nuts and seeds.6
Your immunity markers go on the fritz
Immune health is always important, but it’s especially useful during the long, cold days of winter. That’s when people tend to spend the most time cooped up indoors.
Unfortunately, the holidays can put a strain on your immune system. The problems are similar to what you just read about above: stress, disrupted sleep, cold weather, long days, travel, and changes in your routine.
With blood testing, you can measure the impact. Markers that show how well your immune system is (or isn’t) working include:
White blood cells (WBC): These defenders search for and fight viruses and bacteria inside your body. Your WBC count offers a direct look at the function of your immune system.
High-sensitivity C-reactive protein (hsCRP): This is a marker of general inflammation in your body. When your hsCRP is chronically elevated, it makes you more susceptible to infection or serious illness.7
Vitamin D: This fat-soluble vitamin helps protect you from respiratory illnesses, like the common cold. Research has shown that as your vitamin D level drops, your risk of illness increases.8
Glucose: Glucose is another term for blood sugar. When your body isn’t regulating it properly, you can end up with hyperglycemia and insulin resistance—both of which can cripple your immune system.9
Your thyroid-stimulating hormone (TSH) spikes
Feeling tired, achy, or down? It may be time to check your thyroid-stimulating hormone (TSH).
TSH is the most sensitive measure of how well your thyroid is working. And you want it to work well: The thyroid is a gland that helps regulate your body’s metabolism, temperature, bone growth, and blood pressure.
During the winter months, TSH levels are likely to be higher.10 In some instances, this may indicate hypothyroidism, which occurs when the thyroid fails to meet your body’s needs.
Symptoms of hypothyroidism include fatigue, weight gain, joint pain, constipation, and poor mood.11 These symptoms alone do not mean your TSH is high, but they’re a good reason to get your blood tested.
Elevated levels of TSH can also impact other markers of health, including your cortisol and cholesterol.12
Cholesterol levels creep up
Rib roasts, buttery potatoes, and creamy casseroles are staples on many holiday tables. But they can all drive your cholesterol up.
In an observational study, researchers found that Christmas celebrations increased total and LDL cholesterol by an average of 15% and 20%, respectively.13
But your body may respond differently. There’s a lot of variation in how responsive people are to fatty foods.
Your genetics play a huge role, which is why InsideTracker’s DNA tests (yes, we test DNA too) look at your cholesterol risk. It’s an important part of your health story that can help you decide which foods to avoid or prioritize.
The holiday season can be challenging for many reasons, but don’t let health take the back seat.
If you’re already an InsideTracker member, consider scheduling your next blood test now. If you’re not, now’s the time to sign up.
As a member, you’ll be able to track changes in your blood and take advantage of personalized recommendations for long-term health.
Ultimately, that will give you more holidays to look forward to during your long, healthy life.
References:
- https://newsroom.heart.org/news/new-survey-79-of-survey-respondents-overlook-their-health-needs-during-the-holidays-find-the-holidays-more-stressful-than-tax-season
- https://pubmed.ncbi.nlm.nih.gov/3123249/
- https://pmc.ncbi.nlm.nih.gov/articles/PMC5579396/
- https://pubmed.ncbi.nlm.nih.gov/22844441/ ; https://pubmed.ncbi.nlm.nih.gov/25658017/
- https://pmc.ncbi.nlm.nih.gov/articles/PMC5579396/
- https://pubmed.ncbi.nlm.nih.gov/23089999/
- https://pubmed.ncbi.nlm.nih.gov/20476927/
- https://pubmed.ncbi.nlm.nih.gov/28202713/ ; https://pubmed.ncbi.nlm.nih.gov/19237723/
- https://journals.lww.com/ccmjournal/Abstract/2005/07000/Acute_hyperglycemia_and_the_innate_immune_system_.23.aspx
- http://pubmed.ncbi.nlm.nih.gov/33535823/
- https://pubmed.ncbi.nlm.nih.gov/33983002/ ; https://pubmed.ncbi.nlm.nih.gov/23111240/
- https://pubmed.ncbi.nlm.nih.gov/31174521/
- https://pubmed.ncbi.nlm.nih.gov/30658187/
