NOvember: Say No to Sugar and Yes to Balance
By Dr Betsy A. B. Greenleaf
You made it through Halloween’s candy chaos, but let’s be honest, this is just the warm-up act. From now until February, it’s one long parade of pies, cookies, cocktails, and comfort food. Between Thanksgiving, holiday parties, and Valentine’s Day, sugar and stress are everywhere. But here’s the truth: this is not about perfection. It’s about protection: protecting your energy, your hormones, your gut, and your sanity through the sweet storm ahead.
The Ripple Effect of Poor Holiday Eating
When sugar and processed carbs dominate your plate, your body feels it:
- Blood Sugar Rollercoaster: Spikes lead to crashes, leaving you tired, moody, and craving more sugar.
- Hormonal Havoc: Insulin surges can throw off your cortisol, estrogen, and testosterone balance — especially for those navigating perimenopause or andropause.
- Gut Microbiome Mayhem: Too much sugar feeds harmful bacteria and yeast, leading to bloating, brain fog, and inflammation.
- Immune Slowdown: Sugar temporarily suppresses white blood cell function, leaving you more vulnerable to winter colds.
Tips to Stay on Track (Without Feeling Deprived)
- Follow the 80:20 Rule: Eat nourishing, whole foods 80% of the time and allow yourself indulgence 20% of the time. It’s not about restriction; it’s about balance.
- Protein First: Before hitting the sweets, fill up on lean protein and healthy fats. It stabilizes blood sugar and curbs cravings.
- Hydrate Like It’s Your Job: Dehydration can disguise itself as hunger. Aim for half your body weight in ounces of water daily.
- Support Your Gut: Add probiotic-rich foods (like yogurt, sauerkraut, or kefir) and plenty of fiber to feed your good bacteria.
- Move Daily: Even a 10-minute post-meal walk helps manage blood sugar and boosts mood.
- Sleep & Stress Check: Poor sleep and high stress drive sugar cravings. Prioritize rest, mindfulness, and self-care.
Give Yourself Grace
You don’t have to say no to everything this NOvember. Enjoy the season, the traditions, and the treats, just do it consciously. If you slip up, don’t spiral. One meal doesn’t define you, what you do most of the time matters more than what you do occasionally. Here’s to a NOvember of nourishment, not guilt. Say no to the sugar spiral, yes to balance, and heck yes to giving yourself grace.
