The holiday season is a time for gathering with family and friends, enjoying favourite foods, and celebrating traditions. Between larger meals, busy schedules, disrupted sleep, and extra holiday treats, you might notice you have more cravings, you’re more hungry, tired, inflamed, or just not quite yourself. While these experiences can have several causes, fluctuations in blood sugar may play a role. Blood sugar (glucose) is the main fuel your body and brain run on, and it rises and falls throughout the day depending on what you eat, how you sleep, and how stressed you are. When it stays steady, you’re more likely to have consistent energy and fewer cravings, while big spikes and dips can leave you feeling tired, foggy, and reaching for another snack. Fluctuations in blood sugar can be even more impactful for people with insulin resistance, prediabetes, type 2 diabetes or metabolic health concerns.
Metabolic health is about more than just blood sugar. It involves how your body uses and stores energy, regulates appetite, responds to food, and maintains balance through everyday demands.
The good news? You don’t have to choose between enjoying the holidays and taking care of your health. A few simple habits can help you feel more balanced without missing out on the things that make this season special.
Why Do You Feel Tired and Crave Sugar During the Holidays?
Our energy levels are influenced by many factors, including what we eat, how we sleep, how much we move, and how we manage stress. During the holidays, several of these factors can change at once.
– Larger meals and energy slumps: Ever feel like you need a nap after a big holiday dinner? Large meals, particularly those rich in refined carbohydrates and fats, can leave you feeling sluggish.
– Cravings and hunger: Have you ever eaten a meal and found yourself looking for a snack not long afterward? Meals that lack sufficient protein or fibre may not keep you feeling satisfied for long. For some people, fluctuations in blood glucose may also contribute to hunger or cravings.
– Stress and busy schedules: Holiday planning, travel, and family commitments can increase stress. Stress hormones, including cortisol, can influence blood sugar regulation, while ongoing stress may also affect sleep, appetite, and energy.
– Disrupted sleep and less movement: Late nights, irregular schedules, and less physical activity can leave you feeling tired and less energized. Poor sleep can also affect insulin sensitivity and appetite regulation, creating a cycle that’s difficult to break.
These experiences can be a reminder to pay attention to your body’s needs. The goal isn’t to maintain a perfect routine throughout the holidays. It’s to find simple ways to support your body, even when your schedule looks a little different.
4 Simple Ways to Balance Blood Sugar and Support Metabolic Health This Holiday Season
Build a Balanced Holiday Plate to Support Blood Sugar
What you eat can influence how full and energized you feel after a meal.
Rather than focusing on reducing carbohydrates, think about how you can combine different foods to create a more balanced plate.
Try starting your meal with fibre-rich vegetables, then include a source of protein, such as turkey, fish, tofu, or legumes. Pair carbohydrate-rich foods with protein, fibre, and healthy fats. You can also experiment with eating vegetables and protein before carbohydrates. Some research suggests that the order in which we eat foods may influence post-meal blood sugar levels.
If there’s a holiday treat you look forward to every year, enjoy it! Being mindful of portions and eating slowly can help you savour your food without feeling like you need to avoid it altogether.
Walk After Meals: A Simple Way To Support Blood Sugar
Physical activity isn’t just about fitness but also supporting your energy levels. When you move, your muscles use glucose for energy. This can help your body manage the glucose entering your bloodstream after a meal.
You don’t need an intense workout to benefit. Try taking a 10–15-minute walk after dinner, going for a family stroll, or helping with cleanup instead of sitting down immediately after eating.
These small bursts of activity can add up over time and help you maintain a routine without putting extra pressure on your holiday schedule.
Protect Your Sleep To Support Energy, Cravings & Insulin Sensitivity
Sleep is one of the foundations of healthy energy levels. When you don’t get enough rest, you may feel more tired, experience stronger cravings, and find it harder to maintain your usual routines.
To support your sleep during the holidays:
- Aim for 7–9 hours of sleep per night.
- Keep your sleep and wake times relatively consistent.
- Get some natural light in the morning to help regulate your sleep-wake cycle. ● Be mindful of late-night meals and alcohol, which can interfere with sleep quality.
Of course, there may be a few late nights during the holidays. That’s okay! Focus on returning to your usual routine when you can rather than worrying about the occasional disrupted night.
Manage Holiday Stress to Support Blood Sugar and Appetite
The holidays can be enjoyable and stressful at the same time. Finding small ways to slow down can help you manage stress while supporting your overall well-being.
Try taking a few slow, deep breaths before a meal, stepping outside for fresh air, or going for a short walk when you feel overwhelmed. Setting realistic expectations and making time for activities you enjoy can also help.
Supplements for Blood Sugar & Metabolic Health
Certain nutrients and botanicals have been studied for their potential effects on metabolic health. Common ones you may have heard of include:
- Berberine: may support fasting and post meal blood sugars and cholesterol. ● Cinnamon: contains compounds called polyphenols that may support insulin sensitivity
- Magnesium: a mineral plays an important role in glucose metabolism. ● Alpha-lipoic acid: an antioxidant that may provide neuroprotective benefits associated with diabetic nerve complications.
Always speak with your healthcare provider or naturopathic doctor before starting a new supplement or natural health product to determine if it is safe for you.
Don’t Let One Holiday Meal Derail Your Health: Let Go of All-or-Nothing Thinking
It’s easy to feel like you’ve fallen off track after a large holiday meal, a missed workout, or a few nights of poor sleep. But one meal doesn’t undo your progress, just as one healthy meal doesn’t determine your overall metabolic health.
What matters most is the pattern of habits you maintain over time.
Enjoy the foods you love, stay hydrated, find opportunities to move, and return to your usual routine when you can. You don’t need to wait until January to start taking care of yourself again.
Book a Naturopathic Consultation for Metabolic Health Support
Taking care of your metabolic health doesn’t mean giving up the foods, traditions, and experiences you look forward to every year.
If you’ve been struggling with low energy, afternoon slumps, persistent cravings, or concerns about your metabolic health, you don’t have to figure it all out on your own. As a naturopathic
doctor, I can help you explore the factors that may be contributing to how you’re feeling and develop an individualized approach to nutrition, lifestyle, and metabolic health.
Book a naturopathic consultation to take the next step toward feeling more energized, balanced, and confident in your health.
Book your discovery call with Dr. Eva Salib, ND today!
References
- Wolever TM, et al. The Effect of Adding Protein to a Carbohydrate Meal on Postprandial Glucose and Insulin Responses: A Systematic Review and Meta-Analysis of Acute Controlled Feeding Trials. J Nutr. 2024;154(9):2681-2693.
- de Almeida JA, et al. Acute effect of aerobic and resistance exercise on glycemia in individuals with type 2 diabetes: Systematic review and meta-analysis. Braz J Phys Ther. 2024;28(6):100683.
- Yin M, et al. Optimal Frequency of Interrupting Prolonged Sitting for Cardiometabolic Health: A Systematic Review and Meta-Analysis of Randomized Crossover Trials. Scand J Med Sci Sports. 2024;34(12):e14781.
- Gheflati A, et al. The effect of apple vinegar consumption on glycemic indices, blood pressure, oxidative stress, and homocysteine in patients with type 2 diabetes and dyslipidemia: A randomized controlled clinical trial. Clin Nutr ESPEN. 2019;33:132-138.
- Barbagallo M, et al. Role of magnesium in insulin action, diabetes and cardio-metabolic syndrome X. Mol Aspects Med. 2003;24(1-3):39-52.
- Haghighatdoost F, et al. Alpha-lipoic acid effect on leptin and adiponectin concentrations: a systematic review and meta-analysis of randomized controlled trials. Eur J Clin Pharmacol. 2020;76(5):649-657.
