How to Avoid Sugar Sickness Over the Holidays

How to Avoid Sugar Sickness Over the Holidays

The holidays are many people’s favorite time of year. From October to January, there are so many celebrations to be had! But with those celebrations comes the overindulgence. Many of the gatherings over the next few months are laden with sweet treats, leaving your waistline expanded and your kiddos attention span in the toilet. 

Today I’m going to be talking about how to avoid sugar sickness during the holidays. In my personal opinion, it is perfectly fine to have sweets now and again, as long as you aren’t doing so to a point of detriment.  But what happens when your family has overindulged to the point of feeling awful? Let’s talk about it. 

What is Sugar Sickness

Sugar sickness is exactly what it sounds like: getting sick from an overconsumption of sugar. Most people are aware that too much sugar is bad for your overall health, but many can be surprised to discover that there are sugars in everyday savory items such as bread or store bought sauces as well. That, combined with all of the candy, cookies, pies, and drinks we consume during the holiday season can leave us with some undesirable side effects. 

Symptoms of Sugar Sickness

• Bloating
• Irritability
• Fatigue 
• Upset Stomach
• Shorter Attention Span

None of these symptoms sound appealing but they are all too familiar for many of us. You can check out this article for a deep dive on symptoms. 

Specific Effects on Children

• Weight Gain
• Dental Issues
• Poor Diets
• High Blood Pressure 

Not only can excessive sweet make your child feel terrible, it can also lead to side effects that can last a lifetime. Check out this article for more info. 

Disclaimer: I am not a health or medical professional. Please consult a doctor or nutritionist before changing your diet. 

Popular Sugary Foods During the Holidays

• Sodas
• Fancy Coffee Drinks
• Cookies
• Candy
• Warm Drinks (ciders, alcoholic beverages, hot chocolate, etc…)
• Desserts (pies, cakes, etc…)

Popular Events & How to Avoid Sugar Sickness

There are so many events that have high sugar quantities. Below is a list of some of the most common.

Halloween Parties

Any candy received before Halloween is put into a communal bucket. We use most to hand out to trick or treaters in our neighborhood. If it is something like a pack of cookies, we allow him to have one or two and simply toss the rest. 

Trick or Treating

We allow our son ten pieces of candy. He can space them out to eat, perhaps one piece each day. He is only 2, so that number may change in the future, but right now, it is more than enough, considering all of the other ways he gets sugar into his diet.

The rest is snacked on by my husband and I or just thrown away. We try to emphasize the experience, rather than what tangible items he gets from it. Check out below for a list of non-food treats for kiddos!

Fall Carnivals or Festivals

candies apples, funnel cakes, cotton candy… the list goes on. We aim to eat before the event so that bellies are full and therefore less likely to ask for sweets. If we do get a sugary item, we split one between the whole family, which drastically cuts down on the amount of sugar we are consuming. 

Thanksgiving Meals

There is no avoiding sweets at our family gatherings. However, we limit exposure by keeping them off the dinner table until everyone has eaten their fill. Then we are much better able to eat in moderation. 

Christmas Parties

It seems like sweets are the main event at any Christmas party we go to. I encourage a balanced plate with protein, carbs and fats. My son is allowed to have a sweet item, but he’s also going to have some broccoli and chicken. Remember, the goal here isn’t to avoid entirely, but to be mindful about what you and your child are consuming. 

Parades

I feel like candy is constantly being thrown out to onlookers at any parade I go to. I’ll allow my son to catch a piece or two for fun but the rest we let fall to the ground. 

Holiday Baking

I love to bake. My mom loves to bake. My in-laws love to bake. And I’m not going to stop, haha! But I do look for ways to modify the recipe if I can. Substitute applesauce, greek yogurt, or even protein powder to cut down on the sugar levels in the stuff you bake. 

If people are gifting you sweets, thank them for their generosity. Enjoy them in moderation. Share them. And don’t be afraid to toss them out if you feel you’ve had more than enough. Remember that the point of a gift is in the giving, not in the keeping. 

Stocking Stuffers

I love a candy cane, especially the blueberry candy canes! My husband loves Reese’s Christmas trees. They go in our stockings each year and I try not to feel bad about it. I also put apples and oranges in our stockings, and the rest are practical (non edible) items. Try not to overfill your stockings with sweets, but aim for intentional gifting.

Ways to Limit Sugar When Giving

Hand Out Non-Food Items for Halloween

Glow Critters

Temporary Tattoos

Halloween Sticky Hands

Squish Toys

Halloween Slap Bracelets

Bake Thanksgiving Dessert

That way you can control how much sugar there actually is. Alternately, focus on healthy, delicious foods for the meal, and you’ll be less likely to overindulge for dessert.

Skip Candy in Stockings

Aim for experience or small but meaningful stocking stuffers. Be sure to check back for my toddler holiday gift guide!

Plan Activities that Don’t Involve Food

Go to the park, meet for (regular, black) coffee, invite people over to watch a movie. Check out my post on Family Activities for Fall for some ideas.

If attending an event, don’t show up empty handed because you don’t want to bring sweets! Skip the wine or pie and bring a seasonal candle such as this one. 

How to Recover From Sugar Sickness

• Drink lots of water
• Limit sugar
• Focus on foods with protein and leafy greens
• Get adequate sleep
• Move your body
• Give Yourself a Break – whether that means resting or just not beating yourself up about overindulging.

Remember, the holidays are meant to be enjoyed, not stressful. If you indulge, it is not the end of the world. Just try to avoid making yourself (or your kiddos) sick with sugar sickness. 

Do you routinely struggle to curb your sweet tooth during the holidays? If so, you are not alone. Here’s to a fun and healthy holiday season!