What Happens During the Holidays
The holidays are meant to be joyful — but they often come with weeks of continuous poor eating, not just one celebratory meal.
Excess sugar, refined carbs, alcohol, processed foods, and late-night eating place the body into a state of chronic inflammation, even in a short time.
This isn’t about willpower.
It’s about biology.
When the body is overwhelmed repeatedly, it shifts from healing mode to survival mode.
How Holiday Foods Drive Inflammation
1. Sugar Overload
Holiday desserts, drinks, and treats cause repeated blood sugar spikes.
Each spike triggers insulin and increases oxidative stress.
This leads to:
Joint stiffness
Fatigue
Brain fog
Increased cravings
Weakened immunity
Sugar doesn’t just add calories — it inflames tissues.
2. Refined Carbs & Processed Foods
White breads, pastries, chips, and packaged holiday snacks lack fiber and nutrients.
Without fiber:
Blood sugar rises faster
Inflammation increases
Gut bacteria become imbalanced
These foods starve your cells while overfeeding stress pathways.
3. Poor-Quality Fats
Holiday meals often contain fried foods, processed oils, and hydrogenated fats.
These fats:
Damage cell membranes
Increase inflammatory markers
Disrupt hormone signaling
The body recognizes them as foreign — and responds with inflammation.
4. Alcohol & Late-Night Eating
Alcohol and eating late at night:
Stress the liver
Increase gut permeability
Reduce sleep quality
Elevate cortisol
Less sleep = more inflammation the next day.
The Holiday Inflammation Cycle
Poor eating → inflammation → fatigue → cravings → more poor eating
This cycle doesn’t break on its own — discipline and intention break it.
Faith Connection
Celebration is biblical — excess is not.
“‘I have the right to do anything,’ you say — but not everything is beneficial.”
— 1 Corinthians 10:23
God designed our bodies for rhythm, moderation, and care.
When celebration turns into neglect, the body bears the burden.
Honoring God doesn’t mean skipping joy — it means stewarding joy wisely.
How to Eat to Calm Inflammation During the Holidays
Anchor Every Meal
Even at holiday gatherings:
Start with vegetables
Include protein
Add healthy fats
Eat dessert intentionally, not mindlessly
One grounded meal can stabilize an entire day.
Use God’s Anti-Inflammatory Tools
Greens & cruciferous vegetables
Berries
Herbs & spices (turmeric, ginger, cinnamon)
Healthy fats (olive oil, nuts, seeds)
Hydration
These foods tell your body it is safe to heal.