How to Stay on Track During the Holidays Without Missing Out
- Tara Peterson
- 1 day ago
- 2 min read
The holidays bring joy, connection, and let’s be honest — a lot of sugar. From pies and fudge to festive cocktails, the “sugar season” between Halloween and New Year’s can easily derail even the healthiest routines. But understanding how sugar impacts your body — and making a few mindful choices — can help you enjoy the season without sacrificing your goals.
The Sugar + Inflammation Connection
Sugar isn’t just about calories or cravings — it’s about chemistry. When you eat sugar, your blood glucose spikes, triggering a surge of insulin. Repeated spikes lead to inflammation throughout the body, which contributes to fatigue, brain fog, mood swings, joint pain, and even immune suppression.
According to research, excess sugar increases inflammatory markers and oxidative stress, setting the stage for metabolic dysfunction and weight gain. The average person gains about 6 pounds during the holiday season — and studies show that most people don’t lose it afterward. Those extra pounds and the inflammation that comes with them can accumulate year after year, slowly undermining your health.
Simple Strategies to Stay in Control
Here’s how to enjoy your favorite foods without letting sugar steal your energy or your health progress:
Pick what’s truly special. Enjoy your favorite homemade pie or Grandma’s fudge — but skip the store-bought cookies or random treats at the office. Choose the indulgences that really matter and let go of the rest.
Celebrate — don’t extend — the holiday. ONE day of celebration won’t undo your progress, but six weeks of grazing on leftovers will. Allow yourself to enjoy Thanksgiving Day, then return to balanced meals the next morning.
Build a balanced plate. Fill half your plate with colorful veggies, a quarter with quality protein, and a quarter with complex carbs. This helps stabilize blood sugar and keeps you from feeling tired and bloated later.
Curb cravings with movement. Sugar cravings often hit when your blood sugar dips. Before grabbing a sweet, try 10–15 air squats, a quick walk, or a few deep breaths. Movement helps regulate glucose and reduce cravings.
Stay hydrated. Dehydration can mimic hunger and make cravings worse. Aim for half your body weight in ounces of water daily — and consider adding electrolytes for better absorption.
Prioritize sleep and stress relief. Lack of sleep raises cortisol, which drives sugar cravings and fat storage. Protect your bedtime routine and practice gratitude or meditation to manage stress.
The Bottom Line
You can absolutely enjoy the holidays — and your favorite foods — without the guilt or the crash. It’s about awareness, intention, and creating balance.
Remember, every meal is a chance to nourish your body. This season, choose foods (and habits) that help you feel your best — strong, energized, and grateful.
Ready to take control of sugar and inflammation before the New Year? Schedule your Free Functional Health Consultation at Thrive Functional Health and learn how to balance your
blood sugar for good.
This information should not be substituted for medical or chiropractic advice. Any and all healthcare concerns, decisions, and actions must be made through the advice and counsel of a healthcare professional who is familiar with your updated medical history.