The holidays are often described as joyful and magical, but for many women over 40, they can feel anything but restful. Between family responsibilities, work demands, financial pressure, and emotional expectations, stress tends to build quietly during this season. Add-in disrupted routines, less sleep, and more social obligations, and it’s no surprise that many women feel exhausted before Christmas even arrives. What’s important to understand is that holiday stress doesn’t just affect your mood — it directly impacts your health.

Why Stress Hits Differently After 40

As women age, the body becomes more sensitive to stress, especially during perimenopause and menopause. Hormonal shifts can amplify emotional responses and change how the body handles cortisol, the primary stress hormone. When cortisol stays elevated for extended periods, it can interfere with sleep, digestion, blood sugar regulation, and weight management. This is why many women notice increased cravings, stubborn weight, or fatigue during stressful seasons like the holidays.

Stress also plays a major role in emotional eating, which often gets mislabeled as a lack of willpower. In reality, emotional eating is frequently a response to mental overload rather than hunger. When life feels overwhelming, food can temporarily soothe the nervous system by triggering dopamine and serotonin. This doesn’t mean you’re failing — it means your body is seeking relief. Recognizing this distinction is key to responding with compassion instead of guilt.

Why “Staying on Track” Isn’t A Main Goal During Holiday Seasons

Another challenge during the holidays is the pressure to “stay on track” with health goals. Many women fall into an all-or-nothing mindset, believing they must either follow their plan perfectly or abandon it altogether. This way of thinking increases stress and often leads to cycles of restriction followed by overeating. Instead, the holidays call for flexibility, awareness, and realistic expectations that support both mental and physical health.

Sleep disruption is another overlooked contributor to holiday stress. Late nights, travel, and irregular schedules can interfere with sleep quality, which further raises cortisol and affects appetite hormones like leptin and ghrelin. Poor sleep makes it harder to manage cravings, regulate emotions, and maintain energy levels. Prioritizing rest, even in small ways, can have a powerful impact on how your body responds during this season.

For women on GLP-1 medications, stress still matters. While appetite may be reduced, stress can influence digestion, energy, and long-term weight outcomes. Elevated cortisol can counteract fat loss and increase fatigue, especially when protein intake and strength training are inconsistent. Whether you are using medication or not, managing stress remains an essential part of sustainable weight loss and overall wellness.

Simple Solutions to Support You

This is where honoring your whole health becomes especially important. Supporting your nervous system doesn’t require dramatic changes. Simple practices like deep breathing, prayer or meditation, gentle movement, and setting boundaries around your time can help your body feel safer and more balanced. Even five intentional minutes a day can shift your stress response in a meaningful way.

It’s also important to release the idea that the holidays are a time for drastic resets or rigid control. This season is about maintenance, not transformation. Maintaining your mental health, protecting your energy, and staying connected to supportive habits is progress. Weight loss journeys don’t pause during the holidays — they simply require a softer, more compassionate approach.

As you move through the final days before Christmas, give yourself permission to slow down. Notice where you’re holding tension, where you might need more rest, and where expectations could be loosened. Your health is not defined by a number on the scale or a perfect routine. It’s defined by how supported and cared for you feel.

How Can Ample Help?

At Ample Health & Wellness, we believe sustainable weight loss and wellness begin with honoring the whole person — body, mind, and spirit. If you’re looking for resources, guidance, or encouragement during the holidays, explore the tools and content available through the Ample Resource Center. You don’t have to navigate this season alone.

🎄Happy Holidays from Ample Health & Wellness!🎄

About the Author: Written by Dr. Kisha Pickford, DNP, a Nurse Practitioner and Certified Holistic Nutrition Weight Loss Coach at Ample Health & Wellness. She helps women 40+ achieve sustainable weight loss and whole-body wellness.