Joy, Hugs, and Hormones: How Holidays Enhance Physical Well-Being and Mental Health

Holidays are a unique time of year when emotional connection, joy, and moments of rest can have a genuinely positive impact on our physical and mental health. Beyond simply lifting mood, festive experiences affect biological mechanisms related to stress, cardiac function, and overall well-being. In this article, we examine how the holiday season affects the body and how we can harness this influence to support prevention and enhance overall health.

Holidays as a Neuroendocrine Stimulus: What Positive Experience Triggers in the Body

The holiday season, with its social interaction, anticipation, relaxation, and moments of bonding with loved ones, serves as a natural mechanism for activating specific neuroendocrine pathways (i.e., pathways related to hormone secretion and brain biochemistry) involved in regulating stress, mood, and mental resilience.

This activation is not merely psychological. It leaves a measurable biological imprint, including increased secretion of specific molecules, primarily neurotransmitters and hormones, such as serotonin, dopamine, oxytocin, and, in some cases, endorphins. At the same time, cortisol levels decrease, as cortisol is the primary hormone involved in the body's stress response.

Serotonin and Mood Stability. Serotonin is a neurotransmitter with a key role in regulating mood, sleep, appetite, and social behavior. Exposure to positive social stimuli, such as spending time with loved ones, has been linked to increased brain serotonin activity, particularly when combined with physical touch or emotional exchange (e.g., expressions of gratitude or affection).

Dopamine and Positive Anticipation. Dopamine, associated with the brain's reward system, is activated during periods of positive expectation, such as anticipating the holidays, exchanging and opening gifts, or taking a trip. This neurotransmitter's activity has been linked to improved cognitive flexibility and enhanced psychological resilience, particularly in individuals experiencing chronic stress.

Oxytocin, Social Contact, and Physiological Regulation. Oxytocin, also known as the “hug hormone,” is secreted primarily during physical touch, emotional connection, and social closeness. Contemporary studies show that oxytocin can reduce cortisol levels and promote vasodilation, with positive effects on blood pressure and heart rate regulation.

Endorphins and Natural Euphoria. Endorphins are endogenous opioid peptides known for their analgesic and antidepressant effects. They are released primarily during intense emotional pleasure, laughter, physical activity, and warm interpersonal interactions. Holiday moments that include sharing food, music, and contact with children or pets can boost endorphin secretion, thereby contributing to a sense of natural euphoria and emotional uplift. Endorphin activity has also been linked to improved pain tolerance, sleep, and emotional stability in individuals experiencing high psychological burden.

Cortisol Reduction: The Anti-Stress Effect of the Holidays. The reduction in cortisol levels associated with positive emotions and relaxation during the holidays is not merely a subjective experience; it has a clear neuroendocrinological basis. Recent scientific studies show that even brief moments of social connection and emotional closeness can lower cortisol levels, enhancing the body's resilience to stress.

The Importance of Human Contact for the Autonomic and Cardiovascular Systems

The holiday season is filled with moments of physical and emotional contact: hugs, handshakes, shared meals, face-to-face conversations, and even simply being around loved ones. These are stimuli with a profound physiological impact on the autonomic nervous system (also known as the neurovegetative system), which also has a neurocardiological dimension.

The parasympathetic nervous system, via the vagus nerve, plays a key role in maintaining homeostasis and reducing physical tension. During moments of social closeness, the following physiological mechanisms are activated:

• Reduction in breathing rate, which allows for better oxygenation and promotes a sense of calm.
• Inhibition of sympathetic overactivity, leading to lowered blood pressure and muscle tension.
• Optimization of heart rate variability (HRV), which is a protective factor against cardiovascular events and an indicator of the body’s adaptability to environmental stimuli.
   

Studies show that even brief physical contact or a tender conversation can positively affect indicators like heart rate and blood pressure. In this phenomenon, oxytocin plays a vital role by enhancing vasodilation and reducing cardiac tension, as noted earlier.

In parallel, several epidemiological studies have linked long-term social support with reduced cardiometabolic risk, especially in individuals with high stress levels or a predisposition to hypertension. On the other hand, emotional isolation has been identified as an independent risk factor for cardiovascular disease, particularly in vulnerable populations.

Therefore, human contact is not a luxury but a biological necessity. The holidays provide a unique opportunity to activate mechanisms that support cardiometabolic health and mental resilience instinctively. The key is to make conscious use of them.

How to Harness the Beneficial Properties of the Holidays for Your Health

The positive impact of the holiday season on mental and physical health need not be fleeting. On the contrary, it can serve as the starting point for a more stable inner balance, provided that certain simple but meaningful habits are cultivated. The following practices do not replace medical care but help enhance the body's self-regulation and maintain neuroendocrine balance, which is favored by the festive atmosphere.

1. Strengthen Positive Social Experiences. Regular, authentic social contact is one of the most potent regulators of psychosomatic health. Plan weekly or biweekly meetings with people who make you feel safe and calm; an emotional connection, even without physical touch, can increase oxytocin production and reduce feelings of isolation.
2. Cultivate Anticipation and Small Joys. Dopaminergic activation, associated with the anticipation of pleasant experiences, can function as a preventive mechanism against emotional burnout. Schedule small, personal pleasures throughout the week, such as walks, reading, music, or creative activities. At the same time, avoid overloading your schedule and make space for the equally beneficial positive idleness and purposeful relaxation.

3. Prioritize Quality Sleep. Sleep is a fundamental regulator of cortisol, serotonin, and general neuroendocrine balance. Aim for 7.5 to 8 hours of sleep, maintaining consistent sleep hours even during vacation periods. View sleep not as passive rest but as an active recovery tool.

4. Gently Observe Your Body’s Signals. The body often sends signals of imbalance that may not be acutely pathological but still deserve attention. If you notice changes in mood, increased fatigue, fluctuations in appetite, or insomnia, it’s worth identifying patterns of discomfort before they evolve into clinical issues. In many cases, prevention begins with self-observation of our daily experience, combined with the appropriate diagnostic tests when signs persist.

When Further Investigation Is Needed: The Role of Targeted Tests in Maintaining Well-Being

While the holidays often provide relief for the body, they do not benefit everyone equally. In some cases, such as persistent fatigue, mood swings, heightened anxiety, digestive discomfort, or a general sense of imbalance, a brief, targeted health assessment may serve both preventive and supportive purposes.

Below are a few selected functional medicine tests that combine prevention with the evaluation of neuroendocrine and cardiometabolic axes:

1. Urinary Neurotransmitters (NeuroScan®): A specialized test that measures neurotransmitters such as serotonin, dopamine, GABA, and norepinephrine, offering a functional overview of brain neurochemistry. It is a non-invasive method for understanding how your brain’s primary neurochemical mechanisms function and provides targeted diagnostic information to inform the selection of personalized support strategies. This test is beneficial for individuals experiencing:

• mood fluctuations, increased anxiety, or irritability
• fatigue related to psychological strain
• difficulty concentrating or sleep disturbances
   

2. Adrenal Function (AdrenalScan®): Accurately measures markers such as cortisol, DHEA-S, and other related hormones through saliva, offering insight into your biological clock and your body’s ability to cope with daily demands. This test is an ideal choice for starting the new year for individuals who:

• are recovering from periods of high stress
• experience unexplained fatigue or emotional exhaustion
• want to understand how their body’s “energy system” works
   

3. Asymmetric Dimethylarginine ADMA (CardioScan®): A biomarker of endothelial dysfunction and early cardiovascular risk. It increases under conditions of chronic stress, metabolic syndrome, and chronic inflammation. This marker reflects how chronic stress or lack of "restorative rest" (like that provided during holidays) can translate into microinflammatory damage and vascular impairment—well before any symptoms appear. It is especially recommended for individuals:

• with a history of hypertension or dyslipidemia
• with low physical activity and high stress
• who want a preventive overview of their vascular health

Conclusions

The holiday season is not just a break from daily life. It is an opportunity to reconnect with our fundamental social and psychological needs: joy, connection, and presence. If recognized and appropriately supported, the positive effects of this season can serve as a lever for prevention and health promotion, not just for a few weeks but for the entire new year.

If you feel your body is asking for a little more care, or if you want to start the year with awareness and insight, the specialized preventive screenings at Diagnostiki Athinon are here for you.

We wish you a year full of health, connection, and genuine care- inside and out.

Happy Holidays and a Happy New Year!

References

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3. Peen NF, Duque-Wilckens N, Trainor BC. Convergent neuroendocrine mechanisms of social buffering and stress contagion. Horm Behav. 2021;129:104933.
4. Hennessy MB, Kaiser S, Sachser N. Social buffering of the stress response: diversity, mechanisms, and functions. Front Neuroendocrinol. 2009;30(4):470-482.