Guest article by our nutrition expert Dr. Dorothea Portius
Christmas is traditionally a time of enjoyment and shared joy. However, for many people, the Advent season is marked by increased stress – not only psychologically but also physiologically. In addition to work pressure, such as completing projects by the end of the year, and social obligations like Christmas parties, the shorter days and darkness lead not only to a lack of exercise but also to lower energy and motivation.
This is exacerbated by a specific “nutritional stress” attributed to pre-Christmas eating patterns. If a balanced diet is not maintained during this time, these habits can significantly burden the metabolism and demand both physical and mental resources.
This so-called "nutritional stress" is not just a buzzword, but describes a specific strain on metabolism. It results from a combination of sugar, alcohol, heavy food, and an overall unbalanced lifestyle. All these factors put a strain on the hypothalamic-pituitary-adrenal axis (HPA axis), the central stress regulation system that is closely linked to metabolism. In the long term, this can disrupt physiological homeostasis and cause metabolic and hormonal imbalances.
In the following, I would like to explain in more detail how these influences affect the body and how scientifically based measures can help minimize the strain.
Dr.Dorothea Portius is a nutritionist and author
Sugar: A metabolic stress test for the body
Sugar is part of the Christmas season for many people – from the chocolate piece in the Advent calendar to stollen and Christmas cookies. However, the regular intake of sugar at short intervals can significantly burden the metabolism (the well-known blood sugar rollercoaster).
Why is this problematic?
Straightforward sugar like that in chocolate and similar products has a high glycemic index, which means it causes blood sugar levels to rise rapidly. This triggers a quick release of insulin, which lowers the blood sugar. Frequent fluctuations in blood sugar levels promote insulin resistance, a risk factor for type 2 diabetes and metabolic syndrome (including obesity).Additionally, sugar promotes lipogenesis (fat formation), which leads to weight gain in the long term.
Sugar also negatively affects dental health, as it serves as a substrate for oral bacteria such as Streptococcus mutans. These produce acids that attack the tooth enamel and increase the risk of cavities.
Scientifically based approaches:
- Timing of sugar consumption: Consuming sugar right after a meal prevents blood sugar spikes, as food slows down the digestive process and the absorption of glucose occurs less abruptly. Due to the already present feeling of satiety, less of the sweet treat is consumed.
- Healthy alternatives: Natural seasonal "sweets" like fruit (e.g.Apples or oranges) provide fructose in combination with fiber, which slows down absorption. Additionally, they are rich in water and contain vitamins and minerals such as magnesium and potassium, which support energy metabolism.
- Focus on nutrient density: Nuts and dried fruits like dates are rich in B vitamins, which are essential for mitochondrial energy metabolism. Nuts also contain unsaturated fatty acids that promote cognitive function
Alcohol: An underestimated metabolic stressor
Alcohol consumption often increases during the Christmas season due to social events such as Christmas markets or parties. Although alcohol is perceived as a luxury item, it has profound effects on metabolism.
Why is alcohol a problem?
Alcohol is metabolized in the liver by the enzymes alcohol dehydrogenase and aldehyde dehydrogenase. This process is energy-intensive and leads to the formation of acetaldehyde, a toxic intermediate. At the same time, alcohol inhibits gluconeogenesis (sugar production), which limits the liver's ability to provide blood sugar during fasting periods. Therefore, alcohol always creates a feeling of hunger, especially when consumed on an empty stomach.
Alcohol also disrupts the gut microbiome, which plays a central role in immune defense and nutrient absorption. Studies show that a disturbed microbiome is associated with inflammatory processes and metabolic diseases.
Scientifically based approaches:
- Moderation: It is recommended to minimize alcohol consumption, especially during stressful phases, as alcohol can also activate the HPA axis and amplify the stress response.
- Non-alcoholic alternatives: Spices like cinnamon, cloves, and ginger, which are used in non-alcoholic punch, have anti-inflammatory properties and can strengthen the immune system. Attention: Ready-made punch drinks often contain large amounts of sugar. Tip: It is best to prepare mulled wine and punch yourself to control the sugar content and use healthier alternatives.
- Enjoy mindfully: High-quality wine with low sugar content or low-alcohol variants put less strain on the metabolism.
Heavy Meals: An Obstacle to Metabolic Regulation
Rich meals, as commonly enjoyed during holidays, often combine fat- and carbohydrate-rich foods. This combination overwhelms the metabolism and can lead to metabolic disorders in the long term.
Why is heavy eating problematic?
Fat- and carbohydrate-rich foods increase postprandial lipemia, meaning the fat content in the blood after eating. Studies show that elevated triglyceride levels after a meal are associated with insulin resistance and inflammatory processes. Additionally, heavy meals can lead to feelings of fullness and heartburn due to delayed gastric emptying, which in turn burdens the intestines.
Scientifically based approaches:
- Light alternatives: Lean protein (e.g., fish or poultry) combined with fiber-rich sides such as whole grains or vegetables supports gut health and also provides important micronutrients. Tip: In addition to duck breast and dumplings, enrich the plate with vegetables or salad.
- Portion control: Smaller portions can reduce postprandial metabolic load and support digestion. An example is the traditional eating pattern of the Blue Zones residents of Okinawa in Japan, who eat according to the principle of "Hara Hachi Bu" – this means they finish their meal at about 80% fullness. Additionally, eating slowly and chewing thoroughly not only promotes the feeling of fullness but also allows the body to digest the meal better.The key lies in eating consciously and with enjoyment.
- Movement after eating: Moderate movement, such as a walk, stimulates digestion and the insulin response, thereby also reducing postprandial blood sugar spikes.
Conclusion: Enjoy Christmas – without stress for the body
The Christmas season does not necessarily have to be a challenge for the metabolism. Measures such as reducing sugar and alcohol consumption, focusing on nutrient-dense foods, and conscious meal planning can help relieve the body.
Through a combination of mental mindfulness and physiological relief, it becomes possible to enjoy the reflective time without health compromises.Christmas should ultimately be a time of joy and relaxation, and not of overwhelm – both for the mind and for the body.
