A Naturopathic Guide to a Calmer Year End

It’s that time of year when we’re planning summer getaways with friends, organising family gatherings, and attending work dos, all while racing to meet deadlines and trying to hit our personal goals. The lead-up to the summer season can feel overwhelming and a bit stressful at times. We feel like we should be winding down rather than speeding up as we head towards the end of the year, and it’s important to remember to prioritise your wellbeing during this time. Whether that means taking some time out for yourself with a massage, prioritising your nutrition, or hitting the gym. There can be a balance between celebrating over the holiday period while also keeping commitments to yourself and looking after your body.

Stress and our Hormones

When things begin to ramp up towards the end of the year, so can our stress levels, causing changes in our hormones and nervous system. When we are stressed, our body engages our sympathetic nervous system or “fight or flight state”. In this state, adrenaline is released from our adrenal glands, signalling to the body that it needs to prepare to escape a dangerous situation, increasing our heart rate, redirecting blood flow towards our muscles, and causing shorter, shallower breathing. This is a primitive response that is necessary for survival, but we don’t necessarily want it to be engaged all the time.

Our parasympathetic nervous system, also known as our “rest and digest” state, has the opposite effect, as it allows for day-to-day function of the human body, slowing our breathing, supporting digestion, and regulating our heart rate. This is the state we want our nervous system to be in most of the time.

When we experience prolonged stress, our adrenal glands kick into gear and start increasing their production of cortisol. Cortisol is often referred to as the body’s “stress hormone” and can have negative associations with it, but cortisol isn’t all bad. We need this hormone to rise in the morning to promote wakefulness and help us get going in the morning. However, the level of cortisol in your system should gradually decrease throughout the day and be at its lowest in the evenings.

When cortisol levels are elevated long-term, we may experience some changes in our body, such as elevated blood pressure, fatigue, weight gain, skin blemishes, digestive issues, and difficulty sleeping (to name a few). These are all signs that the body needs some extra support, or a change in lifestyle habits to support our nervous system and help us get back on track!

Some lifestyle changes that can help calm our nervous system and support our adrenal glands might be:

• Getting to bed earlier in the evenings
• Reading a book instead of scrolling on your phone
• Opting for a herbal tea over a coffee
• Allow yourself to rest when feeling fatigued.

Making these small shifts can help you feel calmer and more in control without feeling overwhelmed with lifestyle changes.

Supplementing for Additional Support

Sometimes your body needs a little extra support from herbs and supplements to help you stay on top of your game. During the busier times of the year, when you’re trying to be mindful of your stress levels, adaptogens can be especially helpful. They may support emotional wellbeing, and to help maintain a calm nervous system.

Adaptogens are a class of herbs known for their ability to help the body “adapt” to stress. One of the most well-known adaptogens is Ashwagandha (Withania somnifera), sometimes referred to as Indian ginseng. Ashwagandha is commonly used to support a calm mind and body and to help maintain healthy cortisol levels. Red Seal High Strength Stress Adapt contains Ashwagandha to support a healthy stress response, mood balance, and relaxation.

Certain vitamins and minerals are essential for the body during a period of high stress. Magnesium levels can get depleted when you are stressed, so it is important to ensure you are eating foods rich in magnesium, such as dark leafy greens, bananas, nuts, seeds, and legumes, as well as supplementing for additional support.

B vitamins are also essential during times of stress, since they are water soluble they don’t get stored in our body long-term like fat-soluble vitamins, and need to be constantly taken in through your diet. B vitamins are found in eggs, salmon, chicken, lentils, and chickpeas. They are necessary for energy production, red blood cell formation, and nervous system function.

Tips for Managing Stress

Some of the ways you can manage your stress levels over the summer season might include setting personal boundaries, choosing healthier alternatives, and mindful breathing.

Setting boundaries - it’s easy to get in the habit of doing favours for others and pushing back the things we need to do for ourselves. Keeping promises to yourself will ‘fill your cup’ so you have more time and energy to give others (and feel better about doing it too).

Choosing healthier alternatives - We all look forward to the yummy food at summer events, work dos and friends BBQs, but we also want to take care of our health and make sure we have enough energy to do outdoor activities such as hiking and kayaking, while also leaving time for a bit of R&R. Choosing alcohol free alternatives can be a nice way to socialise with your friends, while not overdoing it and feeling worse for wear the following day. Red Seals Mocktail Bags are a refreshing beverage for the summer season. They are super simple to make and can be jazzed up with dried fruit slices or fresh mint for a bit more class.

Mindful breathing - When you feel overwhelmed, you can feel a change in your body. You might experience an increase in your heart rate, racing thoughts, and rapid, shallow breaths. These are signs that your nervous system is overworked and your sympathetic nervous system, or “fight or flight” state, is taking control. A great way to reset your nervous system is through diaphragmatic breathing. This is the practice of performing deep, intentional breaths that stimulate your vagus nerve and activate your parasympathetic nervous system or “rest and digest” state, slowing your breathing, supporting digestion, and regulating your heart rate.

Lastly, don’t sweat the small stuff. If things don’t go exactly as planned, that's okay! Taking the pressure off and going with the flow can be a much nicer way to enjoy the holidays.

Summer is a wonderful time to get outdoors, enjoy time with friends and family, and celebrate heading into a new year. When things feel a bit overwhelming, you can support yourself by incorporating stress-relieving habits into your daily routine, using supplements to help support yourself during stressful times, and choosing healthier alternatives to support your energy levels. That way, you can make the most of the summer season while also supporting your well-being.

Always read the label and use as directed. If symptoms persist see your healthcare professional. Dietary supplements are not a substitute for a balanced diet. Endeavour, Auckland.

References available upon request. This blog shares personal experiences and perspectives. It’s not intended as individual advice, always check with your own naturopath, GP or healthcare provider for any health-related decisions.