How to Avoid a Holiday Food Hangover

“Simple sugar metabolizes quickly, leading to a higher spike—and faster drop—in your blood sugar levels, which can leave you feeling sluggish,” says Lauri Wright, PhD, director of Nutrition Programs at the University of South Florida College of Public Health in Tampa, Fla., and president of the Academy of Nutrition and Dietetics. “Pairing your sweet treat with a little protein helps slow down the release and keep blood sugar on a more even keel.” So when you grab a cookie, also grab a handful of nuts, some hummus, or a glass of milk. The same principle is at play when you have dessert as part of a meal—rather than eating sweets in isolation. In either case, be mindful of portion size: Consuming too many treats at once may lead to a sugar rush or the feeling of being uncomfortably full.

Another trick: Take a short stroll. A study published in 2022 in the journal Sports Medicine found that as little as 2 minutes of light walking every 20 minutes (over the course of several hours) reduced post-meal glucose and insulin levels—keeping blood sugar more steady. So taking a few laps around the kitchen and living room throughout the gathering could help offset damage done by those holiday treats.