Guest article by our nutrition expert Dr. Dorothea Portius
Christmas is traditionally a time of enjoyment and shared joy. But for many people, the Advent season is characterized by increased stress – not only psychologically, 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 the darkness not only lead to a lack of exercise, but also to lower energy and lack of motivation.
This is done by a specific “nutritional stress', which is due to pre-Christmas eating patterns. If a proper balance is not maintained during this time, these habits can place a significant burden on the metabolism and demand both physical and mental resources.
This so-called “nutritional stress” is not just a fashionable term, but describes a specific burden 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 based measures can help to minimize the strain.
Dr. Dorothea Portius is a nutritionist and author
Sugar: A metabolic stress test for the body
For many people, sugar is a part of the Christmas season – from the chocolate piece from the Advent calendar to Stollen and Christmas cookies. But the regular intake of sugar at short intervals can put a significant strain on the metabolism (the well-known blood sugar rollercoaster).
Why is this problematic?
Simple sugars like those found in chocolate and other foods have a high glycemic index, which means that it causes blood sugar levels to rise rapidly. This triggers a rapid release of insulin, which blood sugar Frequent fluctuations in blood sugar levels promote insulin resistance, a risk factor for type 2 diabetes and metabolic syndrome (including obesity). Sugar also promotes lipogenesis (new fat formation), which in the long term leads to weight gain.
Sugar also has a negative impact on dental health, as it provides a substrate for oral bacteria such as Streptococcus mutans These produce acids that attack tooth enamel and increase the risk of tooth decay.
Scientifically based approaches:
- Timing of sugar consumption: Consuming sugar directly after a meal prevents blood sugar spikes because the food slows down the digestive process and the absorption of glucose is less abrupt. Because the feeling of satiety has already occurred, less of the sweet treat is consumed.
- Healthy alternatives: Natural seasonal “sweets” such as fruit (e.g. apples or oranges) provide fructose in combination with fiber, which slows down absorption. In addition, 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 such as dates are rich in B vitamins, which are important for mitochondrial energy metabolism are essential. 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 celebrations. Although alcohol is perceived as a luxury item, it has profound effects on the metabolism.
Why is alcohol a problem?
Alcohol is broken down in the liver by the enzymes alcohol dehydrogenase and aldehyde dehydrogenase metabolized. This process is energy intensive and leads to the formation of acetaldehyde, a toxic intermediate. At the same time, alcohol inhibits the gluconeogenesis (sugar synthesis), which reduces the liver’s ability to produce blood sugar 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.
Scientifically based approaches:
- Moderation: It is recommended to keep alcohol consumption to a minimum, especially during stressful periods, as alcohol also activates the HPA axis and can increase the stress response.
- Non-alcoholic alternatives: Spices such as cinnamon, cloves and ginger, used in non-alcoholic punch, have anti-inflammatory properties and can strengthen the immune system. Danger: However, 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 consciously: High-quality wine with a low sugar content or low-alcohol variants place less strain on the metabolism.
Heavy food: an obstacle to metabolic regulation
Lavish meals, such as those common during the holidays, often combine foods rich in fat and carbohydrates. This combination overwhelms the metabolism and can lead to metabolic disorders in the long term.
Why is heavy food problematic?
Foods rich in fat and carbohydrates increase the 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 food can lead to a feeling of fullness and heartburn due to delayed gastric emptying, which in turn puts strain on the intestines.
Scientifically based approaches:
- Easy alternatives: Lean protein (e.g. fish or poultry) in combination with high-fiber 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 postprandial metabolic load and aid digestion.An example is the traditional diet 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 when they are about 80% full. 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 enjoyment.
- Exercise after eating: Moderate exercise, such as walking, stimulates digestion and insulin response, thereby 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 your metabolism. Measures such as reducing sugar and alcohol consumption, focusing on nutrient-dense foods and conscious meal planning can help to relieve the strain on your body.
Through a combination of psychological mindfulness and physiological relief it will be possible to enjoy the contemplative time without compromising on health. Ultimately, Christmas should be a time of joy and relaxation, and not of overexertion - both for the mind and the body.
