Healthy Holidays
The holiday season is here. A time for friends, fellowship, and food. This season is the time when the
largest percentage of sugar is consumed in the entire year. Foods high in saturated fats, trans fats, and sugars
compromise the immune system and put stress on the major organ systems, namely the pancreas (insulin producer),
the adrenals (stress glands), and the thyroid gland (regulates metabolic rate). Nutritional deficiencies and other
factors can cause imbalances in these systems. By planning ahead and being informed about balancing organ systems,
holiday binge eating can be avoided.
Sugary foods and simple carbohydrates rapidly break down into sugar, stimulating an insulin response from the
pancreas that eventually lowers the blood sugar level further. Continual consumption of sugar and simple carbohydrates
contributes to insulin resistance, which is a precursor to Type II diabetes. Eating more sugar is not the answer to
low blood sugar (hypoglycemia).
In order to control your eating habits during the holidays, refrain from consuming cookies, cake, candy, or alcohol
on an empty stomach. When you know you are going to a party, eat something with protein before leaving the house.
Good choices include nuts, cheese, or meat. By doing this, your blood sugar levels will remain consistently high,
providing a feeling of satisfaction and well being. When you consume cookies and other sweets, you will experience
a rapid increase in blood sugar level, often misinterpreted as a burst of energy, followed by “crashes.” Proper
eating habits and exercise will help regulate blood sugar. Fasting is not a good idea! It will only lower the
blood sugar and trigger overeating.
When blood sugar levels drop, the brain demands immediate satisfaction. The body signals that it is ravenously
hungry and food intake must increase. Balancing blood sugar levels to prevent this “dip” helps to create a feeling
of fullness and well being, as opposed to a feeling that you need more and more sweets to calm the craving.
Protein does not have the same insulin response as simple carbohydrates and can help balance blood sugar.
Protein elicits the hormone glucagon, which is the opposing hormone of insulin. This means that eating protein
will raise and sustain a normal blood sugar level.
When people cut down on carbohydrates, those sensitive to wheat and diary (actually a large portion of the
population) can eliminate a big source of allergies. Food allergies alone can cause inflammation and weight gain.
Nutritional supplements such as Chromium, B vitamins, Pancreatic glandular support, Zinc, and Alpha Lipoic Acid
are all factors in glucose tolerance and help to regulate blood sugar.
Holiday stress wears out the adrenal glands, which in turn decreases the ability to handle stress. Cortisol
(a fat deposition hormone) levels sky rocket. Avoid the temptation to induce a false sense of energy with
caffeine -laden drinks – caffeine is to the adrenals what sugar is to the pancreas; it only makes the situation
worse and weakens the gland. Stress and turning to “comfort food” can add up to increased pounds over the holidays.
Be kind to your adrenals. Budget stress relief and practice good dietary and exercise habits. Nutritional supplements
are helpful, especially B vitamins, Tyrosine, and Iodine. Minerals, such as Calcium, Magnese, and Zinc promote thyroid
health and hormone production. Sea greens such as kelp, an excellent source of Iodine, helps the thyroid make hormones.
The three endocrine systems discussed need to be balanced for proper weight control and stress and energy management.
Pay attention to these areas over the holidays and the year of 2009 for optimal results in beating weight gain and stress.
Wishing You Happy Holidays and a Healthy New Year!
Mauldin & Heinrich Chiropractic