Holiday Wellness Survival Guide: Your Blood Sugar Balance Season

Posted on in Healthy Lifestyle, Nutrition by Dr. Kaite Newton

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The holiday season can bring so much joy, connection, and celebration, but it also brings irregular schedules, richer meals, and more sweets than usual – not ideal for blood sugar balance. While enjoying holiday treats is part of the fun, this time of year can create a perfect storm for unstable blood sugar, which can directly influence your mood, energy levels, inflammation, muscle tension, and how your body feels and moves. 

And it’s important to remember that blood sugar balance matters for everyone, not just those with diabetes, because stable glucose is essential for steady energy, hormonal balance, mental clarity, and overall physical wellbeing.

The good news: With a few intentional habits, you can support stable blood sugar all season long, leaving you feeling energized, grounded, and well, without giving up the food and traditions you love.

Why Blood Sugar Stability Matters (Especially During the Holidays)

Blood sugar isn’t just about metabolism, it affects nearly every part of how you feel day-to-day.

Mood Regulation: When blood sugar rises quickly and crashes soon after, the brain perceives this as stress. This can trigger irritability, low mood, and/or afternoon slumps. Stable blood sugar can help you feel calm, emotionally steady, and resilient, even with holiday stressors.

Energy & Fatigue: Rollercoaster blood sugar  can often show up as afternoon crashes, brain fog, difficulty focusing, and/or a tired but wired feeling at night. Balanced blood sugar = more consistent energy and mental clarity throughout the day.

Movement & Physical Comfort: Fluctuating blood sugar can influence muscle tension, joint stiffness, inflammation, and recovery from physical activities. When your blood sugar is steadier, your body tends to move better, feel better, and recover faster, which is crucial during a season with travel, shopping, decorating, and long hours on your feet.

Holiday Habits That Support Blood Sugar Balance

These simple, doable habits help keep you energized and grounded during the busiest time of year.

Build Blood Sugar–Friendly Meals

Think PFF: Protein + Fiber + Healthy Fats

This combination slows digestion and keeps blood glucose levels steady.

Example:

  • Eggs or Greek yogurt with fruit + nuts
  • Roasted veggies with chicken or beans
  • Holiday meals where half the plate is colour and the rest is protein + starch

Don’t Skip Meals (Especially Breakfast)

A protein-rich breakfast (20–30 g) reduces cravings later and stabilizes mood throughout the day.
 Try: eggs, cottage cheese, turkey sausages, protein smoothies.

Pre-Party Snack Strategy

Before social events or big meals, have a source of protein such as:

  • A protein shake
  • A boiled egg
  • Veggies + hummus
  • A few slices of turkey

This prevents a rapid spike from appetizers or desserts.

Move Your Body After Eating

Even 10 minutes of walking helps lower post-meal glucose and supports digestion. This is one of the most powerful and simple tools for holiday wellness.

Hydrate (More Than You Think)

Dehydration makes cravings stronger and blood sugar more erratic. Aim for 2–3 L/day, add electrolytes, herbal teas, or warm lemon water.

Support Your Nervous System

Blood sugar and stress are deeply connected.

Try:

  • 5 minutes of diaphragmatic breathing 
  • A guided meditation 
  • Journalling
  • Light stretching
  • Chiropractic care
  • Speaking with a therapist or counsellor

The holidays are a time to celebrate, connect, and enjoy meaningful moments, and taking care of your blood sugar is one of the most supportive ways to help your body and mind fully experience that joy. By building small, realistic habits into your routine, you are not restricting yourself or missing out; you are giving yourself the gift of steadier energy, clearer thinking, and a body that moves and feels better.

Remember that wellness is not about perfection. It is about awareness, balance, and choosing the things that help you feel your best. With these simple tools, you can step into the season feeling grounded, nourished, and ready to enjoy every moment.

Hi! I’m Dr. Katie, my passion is to help individuals of all ages thrive in their bodies and improve their overall health and wellbeing. From little ones, to pregnant individuals, to older adults, I am here to help with your health and wellness.