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 characterized by increased stress - not only mentally, but also physiologically. In addition to professional pressure, such as completing projects by the end of the year, and social obligations such as Christmas parties, the shorter days and darkness not only lead to a lack of exercise, but also to lower energy levels and listlessness.
This is exacerbated by a specific "nutritional stress" that can be traced back to pre-Christmas eating patterns. If a balance is not maintained during this time, these habits can place a considerable strain on the metabolism and drain both physical and mental resources.
This so-called "nutritional stress" is not just a fashionable term, but describes a specific strain on the 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 sound measures can help to minimize stress.
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 from the Advent calendar to stollen and Christmas cookies. However, the regular intake of sugar at short intervals can put a considerable strain on the metabolism (the well-known blood sugar rollercoaster).
Why is this problematic?
Simple sugars such as those in chocolate and the like have a high glycemic index, which means that they cause blood sugar levels to rise rapidly. This triggers a rapid release of insulin, which lowers blood sugar . Frequent fluctuations in blood glucose levels promote insulin resistance, a risk factor for type 2 diabetes and metabolic syndrome (including obesity). Sugar also promotes lipogenesis (new fat formation), which leads to weight gain in the long term.
Sugar also has a negative effect on dental health, as it is a substrate for oral bacteria such as Streptococcus mutans . These produce acids that attack the enamel and increase the risk of tooth decay.
Wissenschaftlich fundierte Ansätze:
- Timing sugar consumption: Consuming sugar immediately after a meal prevents blood sugar spikes, as the food slows down the digestion process and the absorption of glucose is less abrupt. Due to the feeling of satiety that has already occurred, less of the sweet treat is also consumed.
- Healthy alternatives: Natural seasonal "sweets" such as fruit (e.g. Apples or oranges) provide fructose in combination with fiber, which slows down absorption. They are also 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 such as 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 over the Christmas period due to social occasions such as Christmas markets or parties. Although alcohol is perceived as a stimulant, it has a profound effect on the 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 product. At the same time, alcohol inhibits gluconeogenesis (new sugar formation), which limits the liver's ability to provide blood sugar during fasting periods . This is why alcohol always makes you feel hungry, especially when consumed on an empty stomach.
Alcohol also disrupts the intestinal 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.
Wissenschaftlich fundierte Ansätze:
- Moderation: It is recommended to reduce alcohol consumption to a minimum, especially during stressful periods, as alcohol also activates the HPA axis and can amplify the stress response.
- Alcohol-free alternatives: Spices such as cinnamon, cloves and ginger, which are used in alcohol-free punch, have anti-inflammatory properties and can strengthen the immune system. Attention: However, ready-made punch drinks often contain large amounts of sugar. Tip: It's best to prepare mulled wine and punch yourself to control the sugar content and use healthier alternatives.
- Enjoy with care: High-quality wine with a low sugar content or low-alcohol variants are less taxing on the metabolism.
Heavy eating: A hindrance to metabolic regulation
Lavish meals, which are common during the holidays, often combine high-fat and high-carbohydrate foods. This combination overloads the metabolism and can lead to metabolic disorders in the long term.
Why is heavy food problematic?
Foods high in fat and carbohydrates increase postprandial lipemia, i.e. the fat content in the blood after eating. Studies show that increased triglyceride levels after a meal are associated with insulin resistance and inflammatory processes. In addition, heavy meals can lead to a feeling of fullness and heartburn due to delayed gastric emptying, which in turn puts a strain on the intestines.
Wissenschaftlich fundierte Ansätze:
- Easy alternatives: Lean protein (e.g. fish or poultry) in combination with fiber-rich side dishes such as whole grain products or vegetables supports intestinal 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 the postprandial metabolic load and aid digestion. One example is the traditional diet of the Blue Zones inhabitants of Okinawa in Japan, who eat according to the "Hara Hachi Bu" principle - this means they finish their meal at around 80% satiety. In addition, eating slowly and chewing thoroughly not only promotes a feeling of fullness, but also allows the body to digest the meal better. The key is to eat consciously and with pleasure.
- Exercise after eating: Moderate exercise, such as a walk, stimulates digestion and the insulin response and therefore also reduces postprandial blood sugar spikes.
Conclusion: Enjoy Christmas - without stress for the body
Christmas time 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 to take the strain off the body.
Through a combination of psychological mindfulness and physiological relief , it is possible to enjoy the festive season without compromising your health. Christmas should ultimately be a time of joy and relaxation, not overload - both for the mind and the body.
