As the holiday season arrives, sweet treats seem to be everywhere—at the office, parties, and at home. For many, baking and sharing goodies is a heartfelt tradition, but with sugar cravings on the rise, resisting temptation can be challenging. How can you maintain a healthy lifestyle with so many indulgences around? Here are some tips to keep your wellness on track: 

Fuel with Protein: Protein plays a key role in balancing blood sugar levels and can curb cravings. Often, sugar or carb cravings signal a need for protein, which digests more slowly than carbohydrates and helps keep blood sugar stable. Try incorporating protein-rich foods for sustained energy and satisfaction. 

Balance Your Blood Sugar: When sugar is consumed, blood sugar spikes, leading to that familiar "sugar rush." But what goes up must come down, and the crash can leave you sluggish and craving more sugar. Stabilize blood sugar by eating balanced meals that include complex carbs, fiber, healthy fats, and protein. This mix takes time to digest, helping reduce sugar cravings by keeping blood sugar levels steady.

Stay Hydrated: Drinking plenty of water supports digestion, reduces cravings, and may even prevent overeating. Studies show that drinking water before meals can curb appetite, reducing the urge to reach for sugary treats. Staying hydrated can also boost energy and enhance overall wellbeing.

Prioritize Sleep: Lack of sleep increases ghrelin, the "hunger hormone," which can drive cravings for sugary or high-calorie foods. When sleep-deprived, the body often seeks quick energy through sweets and junk food, which only satisfies temporarily. Aim for 7-8 hours of quality sleep each night to help curb cravings and support a balanced mood and energy.

Sip on Herbal Tea: Next time you crave a sugary snack, try brewing a cup of herbal tea. Spiced teas, especially those with cinnamon, ginger, or turmeric, can help regulate blood sugar and may reduce cravings. Explore our selection of teas at www.herbalhygienist.com for a satisfying, low-calorie option.

Keep Temptations Out of Reach: If sugary snacks aren’t available, it’s easier to avoid them. Stock your pantry with whole, nourishing foods like fresh fruits, vegetables, nuts, seeds, and teas to keep healthy options within reach.

 Sugar is hidden in nearly all processed foods, making it challenging to avoid and requiring diligence when reading labels. Manufacturers change the names of sugar, making it harder to spot. Don't be fooled by "sugar-free" labels, as these often contain harmful additives. Our best medicine comes from real, whole foods; when we nourish our body well, it thrives.

Breaking Up with Sugar for Health

As a dental hygienist, I have witnessed firsthand the difference a low-sugar diet makes in oral health. Patients who avoid sugar show healthier gums, with minimal inflammation and no bleeding. While brushing, flossing, and rinsing are essential, dietary habits have an equally significant impact on oral health. Sugar contributes to inflammation, a root cause of nearly every chronic condition—from cardiovascular disease to autoimmune disorders. Reducing sugar intake is a powerful step toward a longer, healthier life. 

Habits vs. Heredity

While heredity influences our appearance and certain health tendencies, our habits hold more control over our overall wellness. I've observed patients who maintain excellent health despite family histories of serious illnesses, while others face health challenges because of their lifestyle choices, not genetics. Only about 5% of disease risk is attributed to heredity, yet many of us are quick to blame genetics for health struggles.

For instance, my family history is filled with cancer. But I don’t believe my fate is sealed; instead, I’ve chosen a lifestyle that supports health and vitality. For me, it meant gradually letting go of the sugary snacks that seemed so tempting at first. Now, I hardly notice them.

 Lifestyle Over Dieting

The word "diet" often implies restriction, which is why so many of us struggle with them. Instead, I encourage adopting a lifestyle approach—small, positive changes over time that build a foundation for health. Start by adding in water or home-cooked meals, and slowly cut back on sodas or processed foods. These small steps build a sustainable, healthy lifestyle that is far easier to maintain.

Our bodies were designed to be healthy; they just need the right nutrients to stay that way. By choosing whole foods and mindful habits, we can support the life we want. Will you join me in embracing wellness, one step at a time? Let's aim to live well and age gracefully—perhaps even sharing a glass of wine together at 90 years of age!