Food & Mood: Navigating Holiday Eating for Better Mental Health

The Surprising Link Between Holiday Eating and Mental Health (and How to Find Peace at the Table)

Together, these strategies turn holiday eating from something stressful into something intentional. When we eat in rhythm—balancing, savoring, hydrating, and choosing mindfully—we align with how our bodies were beautifully designed to thrive. It’s not about perfection; it’s about peace at the table and joy that lasts beyond the meal.

The holidays are a feast for the senses—twinkling lights, cinnamon in the air, and tables overflowing with comfort food. Yet amid the laughter and sugar cookies, many of us notice subtle shifts in mood. One minute, you’re cheerful and content; the next, you’re foggy, fatigued, or unusually anxious.

I used to chalk that up to holiday chaos or stress, but over time I discovered something deeper: what we eat during the holidays doesn’t just affect our waistlines—it shapes our moods, energy, and even our spiritual steadiness.

That realization led me down a fascinating path of nutritional neuroscience, gut health, and grace-filled wellness. And the more I learned, the more I saw how our Creator designed our bodies with extraordinary intention.

As Philippians 4:5–7 reminds us, “Let your gentleness be evident to all. The Lord is near… and the peace of God, which transcends all understanding, will guard your hearts and your minds.”

Peace—like nourishment—comes from rhythm, not restriction. So let’s unpack how your holiday meals may be shaping your emotions, and how to stay balanced without losing the joy of celebration.

The Food–Mood Connection: Why What You Eat Shapes How You Feel

Every bite of food sends messages throughout your body—through hormones, neurotransmitters, and your gut-brain axis, that intricate communication highway between your digestive system and your mind.

Roughly 90% of serotonin, the neurotransmitter that helps regulate mood and sleep, is actually produced in your gut, not your brain. When that gut ecosystem (or microbiome) thrives, your mind tends to follow suit.

According to research in Nutritional Neuroscience (Adan et al., 2019), diets rich in whole foods—like vegetables, fruits, whole grains, and healthy fats—support a healthy microbiome and more stable moods. Conversely, processed or sugar-heavy foods disrupt gut balance and can trigger inflammation, leading to irritability or fatigue.

💡 Quick Takeaway: The gut is often called your “second brain” for a reason. What you eat literally feeds your mood.

During the holidays, it’s easy to tilt the balance—irregular meals, late nights, and endless sweets can all send your serotonin levels swinging. But awareness is power. Recognizing this connection helps you honor the way your body was designed—to flourish when nourished with care.

Blood Sugar Spikes and Holiday Mood Swings

Here’s a familiar scene: you enjoy a few cookies or an extra slice of pie and feel that quick, happy lift—only to crash an hour later, suddenly drained or irritable.

That’s the rollercoaster effect of blood sugar spikes. When you eat sugary or refined foods, glucose levels rise sharply, prompting your body to release insulin. But after that sugar is absorbed, your blood sugar drops just as fast, taking your energy and patience with it.

A study in the American Journal of Clinical Nutrition (Benton & Donohoe, 1999) found that high-glycemic meals can impair focus and mood stability. Repeated spikes and crashes can even increase risk for insulin resistance, which has been linked to depression (Psychiatry Research, Kan et al., 2013).

The good news? You can enjoy your favorite treats without the crash. Pair sweets with protein or fiber—like turkey with mashed potatoes or nuts with dessert—to slow digestion and steady your blood sugar.

✨ Tip: Think balance, not deprivation. Add a handful of roasted veggies or a bit of protein to your plate before dessert. You’ll enjoy the flavors and feel emotionally steadier later.

Serotonin and Carbs: The Feel-Good (and Sometimes Fragile) Connection

Carbohydrates often get a bad reputation, but they play a key role in mood regulation. When you eat carbs, insulin rises, allowing tryptophan—an amino acid—to enter the brain, where it’s converted into serotonin.

Research in Nutritional Neuroscience (Benton, 2002) confirms that moderate carb intake can lift mood and even reduce stress. But not all carbs are created equal.

Refined carbs (like pastries or white rolls) create a quick serotonin surge followed by a crash. Whole-food carbs, such as oats, quinoa, and sweet potatoes, digest slowly and keep serotonin levels steady.

I’ve experienced this firsthand. A few years ago, I swapped out white rolls for whole-grain bread at family dinners. It was a small shift—but I noticed my energy and focus stayed more even throughout the night.

It reminds me of James 1:5: “If any of you lacks wisdom, you should ask God, who gives generously to all.” That includes wisdom in how we nourish our bodies. Balance, not perfection, brings peace.

Overeating and the Holiday Slump

We’ve all been there—leaning back from the table, unbuttoning the top button, wondering why “just one more helping” felt necessary. Overeating isn’t just uncomfortable; it affects mood and inflammation, too.

Studies in Brain, Behavior, and Immunity (Milaneschi et al., 2019) show that overeating triggers inflammatory molecules called cytokines, which are linked to higher rates of fatigue and low mood. Similarly, Psychoneuroendocrinology (Tomiyama, 2019) reports that overeating raises cortisol, the body’s main stress hormone.

What helped me most was reframing the goal: not restriction, but contentment. Slowing down, noticing fullness cues, and savoring each bite allowed me to feel both satisfied and calm.

💡 Quick Takeaway: Fullness is not a finish line; it’s a whisper. Pause mid-meal, take a breath, and ask, “Am I nourished or just continuing out of habit?”

Myths About Holiday Eating and Mood

Let’s bust a few holiday myths that quietly shape how we eat—and how we feel.

Myth 1: Carbs are always bad for mood.

False. Your brain actually needs healthy carbs to produce serotonin. The key is choosing complex carbs (sweet potatoes, oats, brown rice) that release energy slowly, keeping serotonin balanced (Benton, 2002).

Myth 2: Sugar gives lasting energy.

Actually, sugar spikes cause short bursts of energy followed by sharp crashes (Benton & Donohoe, 1999). Pair sweets with protein to smooth out that rollercoaster.

Myth 3: Overeating is harmless fun.

Excess eating increases inflammation and cortisol, both of which affect mood (Milaneschi et al., 2019; Tomiyama, 2019). Enjoy your favorites—but pause when you’re content.

Myth 4: Supplements can undo overindulgence.

While supplements like vitamin D or magnesium can support mood (Calder, 2020), they can’t replace balanced meals, rest, and hydration. Use them as support, not salvation.

Simple Strategies to Stay Balanced (and Joyful) This Season

1. Balance Your Plate

The Harvard Health Publishing on nutrition recommends filling half your plate with veggies, a quarter with lean protein, and a quarter with complex carbs to support stable blood sugar and energy.

When I walk into a buffet, I start with something green—salad, roasted Brussels sprouts, or cucumber slices—then add protein and my favorite comfort food. It’s not control; it’s care.

2. Practice Mindful Eating

According to Harvard Health: Mindful Eating, slowing down during meals helps prevent overeating and enhances gratitude.

I often take one slow breath before eating, whispering, “Thank You, Lord, for this meal.” That pause turns a routine dinner into a moment of worship.

3. Hydrate and Move

Research from the Journal of Physiology shows that even short post-meal walks can stabilize blood sugar and prevent fatigue.

Try a 10-minute stroll to see the neighborhood lights after dinner—it aids digestion and creates a calm, reflective rhythm.

4. Choose Healthy Swaps with Intentions

Honey or maple syrup instead of white sugar. Whole-grain flour instead of refined. These tiny swaps reduce sugar spikes without losing the joy of tradition.

✨ Tip: Add chopped nuts or cranberries to cookies for flavor and fiber. Joy doesn’t have to come with a crash.

Together, these strategies turn holiday eating from something stressful into something intentional. When we eat in rhythm—balancing, savoring, hydrating, and choosing mindfully—we align with how our bodies were beautifully designed to thrive. It’s not about perfection; it’s about peace at the table and joy that lasts beyond the meal.

💌 Want a Simple Way to Reset This Season?

If you’re craving calm and steady energy through the colder months, grab my Fall & Winter Mini Reset Protocol — a free, science-backed guide with nourishing recipes, mood-balancing foods, and simple rhythms for peaceful days.

👉 Download the Fall & Winter Mini Reset Protocol

It’s designed to support everything we’ve talked about — steady blood sugar, calm mood, gentle detox support, and grace-filled nourishment that honors your body’s God-given rhythm.

This simple reset pairs perfectly with the strategies above — offering an easy, faith-rooted way to carry those rhythms into your everyday routine.

“Food isn’t just fuel—it’s a rhythm of care that connects our body, mind, and spirit.”

Listen Now: Ep. 12 of Sipping on Wellness

If this topic resonates with you, grab your favorite cozy drink and tune into the full episode of Sipping on Wellness: Food & Mood—How Holiday Eating Affects Mental Health.

🎧 Listen to Ep. 12 of Sipping on Wellness on Spotify, Apple Podcasts, or wherever you get your podcasts.

Faith Reflection: Finding Peace Beyond the Plate

The biggest takeaway? What we eat shapes how we feel—but grace shapes how we live.

When we approach food with awareness, gratitude, and gentleness, we reflect the balanced design God built into us.

As Philippians 4:5–7 (Bible Gateway) reminds us, 

“Let your gentleness be evident to all. The Lord is near…”

This week, try one intentional step: build a balanced plate, breathe before you eat, and notice how peace feels—not as perfection, but as presence.

That’s where body, mind, and spirit meet at the same table.

References

• Adan, R. A. H., et al. (2019). Nutritional Neuroscience.

• Benton, D. (2002). Nutritional Neuroscience.

• Benton, D. & Donohoe, R. T. (1999). American Journal of Clinical Nutrition.

• Calder, P. C. (2020). Nutrients.

• Harvard Health Publishing. (2015, 2020). Harvard Health.

• Kan, C., et al. (2013). Psychiatry Research.

• Lambert, G. W., et al. (2002). Journal of Physiology.

• Milaneschi, Y., et al. (2019). Brain, Behavior, and Immunity.

• Tomiyama, A. J. (2019). Psychoneuroendocrinology.