Why Do Food Cravings Spike During the Holidays?
When faced with last-minute gift shopping stress, changing weather, and hectic family visits, it’s common to turn to your two best friends for comfort during the holidays — Ben & Jerry’s.
Seasonal Cravings and Stress
Research shows that weight gained during the holidays is usually not lost and can even account for more than 50% of total weight gain throughout the year. This can increase the risk for heart disease, diabetes, respiratory issues, and more.
Why Do Food Cravings Spike During the Holidays?
People are most likely to consume large amounts of high-calorie foods while exercising the least during the fall and winter, research shows. That’s in part because the holiday season sends a message to our bodies to eat a lot simply out of habit, Joan Salge Blake, registered dietitian and professor at Boston University, tells TODAY.com.
How to Control Cravings While Keeping the Holiday Cheer
You don’t have to sacrifice your favorite holiday foods in order to keep your mind and body healthy this time of year.
Find Healthy Ways to Manage Holiday Stress
Instead of numbing the body through maladaptive coping mechanisms, nurture your body with stress-relieving activities. Meditation, counseling, spending time with loved ones, and going for walks are all activities that can help us feel more nurtured.
Incorporate Some Healthy Holiday Swaps
Food swaps that are enjoyable but also nutrient-rich are key to controlling cravings. "Let’s take what Mother Nature has given us for sweets, and that’s fruit. So let’s make… dessert more fruit-based," Blake suggests.
Try Eating Mindfully
When you enjoy less nutritious food over the holidays, do so with intention and savor it to help delay future cravings, the experts say. "Savor the smells, the taste, the aromas, the experience," Selhub advises. "Eat it mindfully and… enjoy it. Shame is going cause just as much inflammation as the food."
Sleep Enough
Adequate sleep can help you control cravings. Research shows that a good night’s sleep can increase satiety, or feeling full and satisfied.
Don’t Fall into a Shame Cycle
Instead of counting calories, prioritize finding joy in celebrating the holidays with beloved friends and food. "The first thing that I like to tell people is don’t shame yourself," Selhub says. "And don’t be looking at calories because that’s just going to make you feel worse, (and) then you’re back in the cycle."
Conclusion
While it’s natural to indulge in comfort foods during the holidays, it’s essential to find a balance between enjoying your favorite treats and maintaining a healthy lifestyle. By incorporating healthy habits, such as mindful eating, stress management, and adequate sleep, you can reduce the risk of long-term health consequences and enjoy the holiday season without guilt.
FAQs
Q: Why do food cravings spike during the holidays?
A: Food cravings spike during the holidays due to a combination of factors, including habit, stress, and lack of sleep.
Q: How can I control my cravings during the holidays?
A: You can control your cravings by finding healthy ways to manage holiday stress, incorporating nutrient-rich food swaps, and eating mindfully.
Q: Is it okay to indulge in comfort foods during the holidays?
A: Yes, it’s okay to indulge in comfort foods during the holidays, but it’s essential to do so in moderation and balance with healthy habits.
Q: How can I avoid falling into a shame cycle during the holidays?
A: You can avoid falling into a shame cycle by prioritizing self-care, finding joy in celebrating the holidays with loved ones, and focusing on overall well-being rather than calorie counting.
