The holiday season is a time of joy, celebration, and for many, a lot of unhealthy eating. While indulging in festive treats can be a tradition, it can also lead to not only physical discomfort but also a range of negative emotions, from guilt and shame to anxiety and depression. See if you notice the common negative effects of holiday indulgence.
Sugar High Sugar Lows
The holiday season is synonymous with decadent desserts including rich cakes, creamy pies, and everything sugar. While these treats can be enjoyable in moderation, overindulging can lead to feelings of guilt and regret. Blood sugar spikes and crashes can contribute to mood swings, irritability, and fatigue, while a high-sugar diet may increase the risk of depression and anxiety due to inflammation and gut microbiome disruption. Sugar can impair memory, focus, and even lead to addictive-like cravings, hindering overall cognitive functioning and mental health. So, although that box of candy canes is a treat, sugar crashing during holiday festivities may not be so sweet.
When Comfort Foods Aren’t So Comforting
Many holiday and comfort food dishes are laden with unhealthy fats and calories. While they may taste delicious, they can contribute to weight gain, digestive issues, and other health problems. Although they may provide temporary relief from stress and anxiety, overindulging in these foods can negatively impact neurotransmitters by disrupting their production, signaling, and balance, which can lead to mood swings, decreased cognitive function, and an increased risk of depression and anxiety symptoms. They can interfere with the “happy hormones" like dopamine and serotonin leading to sadness, nervousness, and other mental health issues. Santa thrives on cookies, but for us mere mortals, overdoing it on holiday treats might leave us feeling more stuffed than stuffed with joy.
Too Much Spirit
Sipping champagne, wine, or holiday cocktails can create a celebratory feel and help us feel more connected to others. Too much alcohol, however, can exacerbate feelings of anxiety and depression, particularly for those who struggle with mental health conditions. Excessive alcohol consumption can lead to dehydration, impaired judgment, and risky behavior. Hormonal shifts caused by alcohol can lead to prolonged withdrawal symptoms, including anxiety, that may last for several days beyond the initial hangover. The eggnog might be spiked with holiday cheer, but the aftereffects can be depressing.
Holiday Overeating: The Present You Can’t Return
The holidays are a time for celebration, and food is often a central part of these gatherings. However, it's important to be mindful of how much you're eating and to avoid overindulging. Buffet-style meals can be particularly tempting, as it's easy to pile your plate high without realizing it. Overeating can lead to digestive issues, fatigue, and a general feeling of unwellness. Overeating can take a toll on mental health by triggering a cascade of negative effects such as fueling feelings of guilt and shame, worsen body image issues, disrupt sleep, and lead to hormonal imbalances that increase anxiety and depression. Want to be in good shape for the New Year? Try minimizing the decadent holiday foods and leave “stretchy pants” off your holiday present list.
Give Yourself the Gift of Mental Wellness
If the holiday season finds you reaching for that extra slice of pie a little too often or relying on hard cider for a bit too much holiday cheer, it might be a sign that something deeper is going on. While indulging every now and then is perfectly normal, consistently turning to unhealthy habits can sometimes signal underlying struggles. Perhaps you're dealing with unaddressed issues or feelings of loneliness, grief, stress, anxiety, or sadness. It's important to remember that there's no shame in seeking support. Whether it's talking to a therapist, exploring medication options with a doctor, or simply confiding in a trusted friend or family member, taking steps to address your mental health can make a world of difference in navigating the holidays. Even Santa had help from his elves and reindeer, you deserve to have support too.
Remember, it's okay to indulge in your favorite holiday treats in moderation (think one cookie instead of ten). Balance the comfort foods with healthy eating habits and regular physical activity. Consider spoiling yourself during the holidays with healthier foods, festive activities, or buying yourself that gift you really want. Plan ahead of time how much you’ll eat, what you’ll allow yourself to eat, and how you’ll say "no, thank you" to the pushy family members that want to give you third helpings. By being mindful of your eating habits and practicing self-compassion, you can enjoy the holiday season without sacrificing your mental and physical well-being. So, embrace the 'Holi-YAYs' this year with healthy habits and just a dash of indulgence.