December is widely known as a joyful month – full of celebration, connection, and end-of-year reflection. But it’s equally a time when emotional pressure quietly builds. With Grief Awareness Week, the International Day of Persons with Disabilities, and the general emotional intensity of the holiday season, this month reminds us how many people are navigating heavy feelings behind the scenes.
For those of us over 40, this emotional load often hits harder. Hormone shifts, metabolic changes, busier careers, ageing parents, teenage children, and physical fatigue all influence how stress lands in the body.
And this is exactly why nutrition can become your most reliable support system during December.
Why Stress Hits Harder Over 40
Chronic stress over time affects more than your mood – it alters your hormones, digestion, sleep and immune function. This means:
- Cortisol stays elevated longer
- Sleep becomes lighter or broken
- Blood sugar becomes more unstable
- Emotional resilience dips
- Cravings (especially for sugar and ultra-processed foods) increase
- The body becomes inflamed and fatigued
In short: the older we get, the more stress shows up physically.
And during December, this effect is amplified.
How Nutritional Habits Can Support You Through Emotional Triggers
Food will never erase emotional pain — but it can build a foundation that makes stress, sadness or overwhelm less physically destructive.
1. Stabilise Your Blood Sugar
Why it matters: fluctuating blood sugar increases anxiety, irritability and fatigue.
Practical steps:
- Build meals using protein + fibre + healthy fats
- Reduce grazing and snacking
- Avoid skipping breakfast
This helps calm your nervous system and stabilise mood.
2. Support Your Gut to Support Your Mind
The gut produces around 90% of your serotonin — your “feel-good” neurotransmitter.
Helpful foods:
- Fermented foods (sauerkraut, kefir, live yogurt)
- Colourful vegetables
- Oats, beans and pulses
- Nuts and seeds
A well-fed gut equals a more balanced mind.
3. Choose Warm, Comforting, Nutrient-Dense Foods
Comfort food doesn’t need to sabotage your wellbeing.
Think:
- Homemade soups and stews
- Roasted vegetables
- Oily fish
- Lentils and beans
- Mushrooms
- Herbal teas
Warm food helps calm the system and supports digestion during stressful times.
4. Reduce Ultra-Processed Foods
During emotional periods, UPFs intensify inflammation and worsen mood swings.
Instead, build your meals around whole foods—it makes a noticeable difference in both energy and emotional stability.
5. Create Gentle Rituals to Anchor You
Your emotional wellbeing is shaped by routine.
Try:
- Morning sunlight
- A tech-free breakfast
- A 10-minute evening wind-down
- Deep breathing before meals
These rituals reduce stress hormones and increase emotional resilience.
If You’re Navigating Grief or Emotional Overload This Month
Please remember:
- You’re not behind.
- You’re not supposed to “be fine”.
- And nourishment is not a luxury — it’s a lifeline.
Food is one of the few things you can control during emotionally heavy periods. Supporting your body is the first step toward supporting your mind.
December is a time of compassion — including compassion towards yourself.
Warmly,
Milvia Pili, FNTP
Functional Nutritional Therapy Practitioner
