Feeling stressed this Christmas season? You’re not alone.
Stress levels spike during December, with nearly half of the UK population reporting that they feel anxious.
And it is not just the pressure of putting together a perfect Christmas dinner or panic-buying presents. Studies show that the stress hormone, called cortisol, is already higher during winter because of the cold weather and lack of daylight.
High levels can also raise the risk of weight gain, headaches and even heart problems.
Now experts have revealed the simple steps we can take to lower our cortisol and reduce stress.
‘One of the key things needed to bring cortisol down is getting outside and having exposure to daylight,’ says Dr Ruqia Zafar, an NHS GP and medical director for hormone clinic Future Woman.
This is because Vitamin D, gained through direct sunlight, is needed to create melatonin – the hormone that regulates our sleep. Research shows that poor levels of sleep trigger a surge of cortisol, which is why Vitamin D is vital.
However, studies show that the majority of Britons do not get enough Vitamin D during the winter because of a lack of sunlight.
High levels of stress around Christmas can raise the risk of weight gain, headaches and even heart problems, but our cortisol can be brought down by getting exercise and outdoor exposure (file photo)
An estimated one in six adults and almost one in five children have Vitamin D levels lower than recommendations, putting them at greater risk of cortisol spikes, the Department of Health reported in 2022.
‘So in the winter, if you wake when it’s still dark and have to rush off to work, you’re not getting the exposure to sunlight your body needs to keep your cortisol in check,’ says Dr Zafar.
Another trigger for heightened winter stress levels is that people spend less time in nature.
Studies show that only 20 to 30 minutes a day spent in an outdoor setting can lower cortisol levels, reduce blood pressure and boost the immune system.
Moreover, unhealthy eating and drinking over Christmas can raise blood sugar levels. This is also shown to increase cortisol.
Dr Zafar says another important way to bring down cortisol is to spend time doing… nothing.
‘This might mean spending more time off your phone and devices, or getting outside,’ she adds.
Afternoon sunlight is also thought to help and prepare us to wind down in the evening. However, digital screens, which are high in blue light, do the opposite at night – keeping cortisol levels up and lowering melatonin levels by mimicking daylight.
Stress hormone cortisol is already higher during winter because of the cold weather and lack of daylight (file photo)
Dr Zafar says there are supplements that patients should take.
‘You may also want to look into taking Vitamin D and magnesium supplements, which both help with sleep. But be sure to check with your GP first.’
For those with little exposure to sunlight, a daily Vitamin D supplement containing ten micrograms is recommended from October to March in England, Wales and Ireland, and all year in Scotland.
Or, she adds, there may be an even simpler solution: ‘Just save a few minutes each day to breathe deeply.’
