Steady Through the Season: Blood Sugar Tips for Surviving Holiday Food Swings

By: Dr. Mary Knudsen ND, MSCP

Steady Through the Season: Blood Sugar Tips for Surviving Holiday Food Swings

Holiday meals aren’t the problem. It’s the hormonal ripple effect that unstable blood sugar creates. For women in perimenopause and menopause, even small blood sugar swings can spark hot flashes, anxiety, irritability, cravings, and poor sleep.

Let’s talk strategy, not restriction.

Why Blood Sugar Matters More After 35

As estrogen declines, insulin sensitivity changes. This means the same foods can create bigger spikes, leading to:
• Energy crashes
• Increased cravings
• Heightened irritability
• Worsening hot flashes
• Poor sleep
• Belly fat deposition

This isn’t about dieting. It’s about working with your physiology.

How Holiday Eating Disrupts Blood Sugar

The season encourages:
• Grazing instead of real meals
• Sugary treats on an empty stomach
• Alcohol without food
• Late-night eating
• Skipped protein
• Overeating after being too hungry

Every one of these throws glucose and insulin off.

The Protein–Fibre–Fat Formula

This trifecta keeps blood sugar steady and symptoms calmer.

Try these:
• Eat protein at breakfast before sweets enter the chat
• Add fibre before a big meal (veggies first)
• Include healthy fats like avocado, olive oil, nuts, seeds
• Never eat treats alone—pair with something grounding

Gentle, Realistic Holiday Strategies

Use the 10-minute rule
Take a short walk after meals.

Eat something before the event
A small protein snack prevents over-hungry decisions.

Start your plate with fibre
Veggies or salad first. Always.

Have a morning recovery plan
Protein, hydration, and daylight exposure to stabilise circadian rhythms.

Blood sugar is one of the easiest levers to pull for steadier moods, fewer hot flashes, and more stable energy—especially during the holidays. You don’t need to restrict joy. You just need to support your physiology.