By Dr. Meg Arlt

Why Holiday Eating Doesn’t Need to Be Stressful

The holiday season brings a natural shift in our routines with more gatherings, more treats, and often more variety in what we eat.

It’s completely normal to find yourself enjoying foods that fall outside your usual diet, and it’s important to remember that this isn’t something to stress about. Eating in the presence of loved ones, sharing joy, and savoring tradition nourishes us in ways that go far beyond nutrients.

In most cases the positive experience has a greater impact on our overall well-being than the indulgence itself. That said, with the holidays spanning over several weeks, implementing a few simple practices to support blood sugar can optimize how you feel throughout the holiday season. These small steps are easy to incorporate without taking away from the enjoyment of the times.

1. Use Digestive Bitters to Support Digestion

Bitters Before Meals: A few drops of digestive bitters, or bitter leafy greens such as arugula or radicchio, before meals helps to stimulate the digestive process. Bitters gently cue the body to increase stomach acid, enzymes, and bile flow, all of which support smoother digestion and a more balanced blood sugar response.

2. Start with Vegetables to Support Blood Sugar

Eat Your Veggies First: The fiber in vegetables helps slow the absorption of glucose from the rest of your meal, preventing spikes in blood sugar. A small salad or a few bites of cooked veggies before digging into the main dishes can make a difference while still allowing you to enjoy your favorite holiday foods.

3. Light Movement After Meals Helps Regulate Blood Sugar

Move after Meals: Movement is one of the most effective tools for post-meal blood sugar support. Just a few minutes of easy movement, such as a walk around the block, helping clean up, or playing with kids or pets, can help your muscles use circulating glucose more efficiently. Simply keeping your body moving helps regulate energy and leaves you feeling lighter and more balanced.

4. Practice Mindful Eating for Better Digestion

Savor Each Bite: Mindful eating not only helps you to appreciate the time and love spent in making a meal, but it can also enhance satisfaction and allows your body to better perceive fullness. When we’re present with our food, we naturally eat at a pace that supports digestion and helps us recognize when we’re comfortably satisfied rather than overly full.

5. Lower Stress to Support Holiday Digestion

Calm Your Mind: Stress directly impacts digestion and blood sugar. When we’re tense or rushed, cortisol rises, which can elevate blood sugar and slow digestion. Taking a few moments to breathe deeply, center yourself, or set an intention before a meal helps shift your body into a relaxed, parasympathetic state that is primed for healthy digestion.

A Gentle Reminder for the Season

Holiday meals are meant to be enjoyed. Perfection isn’t the goal. By incorporating even one or two of these practices, you can help keep your blood sugar steadier, your digestion smoother, and your body feeling more balanced, all while fully participating in the joy of the season.