🌟[TT] sugar-fine ✅ 🧠

A playful twist on “sugar-free” because yes, it’s absolutely fine to have sugar!

With festive celebrations approaching, I thought this particularly timely. The holidays often bring special treats and traditional foods, and I want you to enjoy them without the worry or guilt.

Remember what I shared in my nocebo newsletter? It’s not about perfection; it’s about conscious choices.

So let’s talk about enjoying festive foods whilst supporting your brain health.

📍3 Ways to Enjoy Festive Treats (Brain Benefits Included)

🌟1️⃣ Savour the Special Moments

When you have that mince pie, Christmas pudding, or your family’s special recipe, make it an experience.

Notice the colours and presentation.

Inhale the aroma.

Let the first bite sit on your tongue for a moment.

Feel the texture as you chew slowly.

This mindful eating activates your prefrontal cortex and enhances satiety signals, meaning you’ll feel more satisfied with less. Plus, you’re creating richer memory encoding of these special moments.

Try this: Choose your absolute favourite festive treat. Eat the first three bites with full attention before continuing normally.

🌟2️⃣ Create Natural Boundaries

Consider: Is this a festive week thing or a whole December thing?

Perhaps you decide that Christmas week (24th to 31st) is your “enjoy freely” time, whilst the rest of December you’re more selective.

Or maybe you enjoy treats at social gatherings but not when alone.

Try this: Decide your personal boundary now. Write it down: “I’ll enjoy festive treats when __.” Having a predetermined plan reduces decision fatigue.

🌟3️⃣ Remember There’s Always Next Year

That panicky feeling of “I must eat it all now!” often drives overconsumption.

But Christmas comes every year. That recipe isn’t disappearing forever.

You can make or buy these treats again.

This abundance mindset actually helps you enjoy what you choose to have without the scarcity-driven urge to overdo it.

Try this: When you feel the “last chance” urgency, remind yourself: “I’m choosing to enjoy this now, and I can choose to have it again another time.”

📍Why Your Brain Can Handle Festive Indulgence

Your brain and body are remarkably resilient. One week of festive eating won’t derail your health when it’s part of an overall balanced pattern.

Chronic stress and guilt about food choices can trigger inflammatory responses and disrupt digestion, potentially compounding any effects from the food itself.

When you eat with joy and without guilt, your body processes food more efficiently.

Plus, the social connection and joy of festive celebrations provide powerful brain benefits through oxytocin release and strengthened social bonds, which support cognitive resilience as we age.

📍Try This Week

Pick one festive treat you’ve been worrying about. Apply the savouring technique and notice how different it feels when you eat with intention rather than guilt.

📍Question for you today

What festive food tradition brings you the most joy, and how will you fully savour it this year?

Wishing you guilt-free festive enjoyment,

Dr Sui Wong

PS – Remember my past [TT] about blood sugar balance: your body can handle occasional treats. It’s the overall pattern that matters. If you want tips on stabilising blood sugar response when enjoying sugar-rich foods, I share more strategies in my book, Sweet Spot for Brain Health.

References:

Dunbar (2017), Kiecolt-Glaser (2010)

https://pubmed.ncbi.nlm.nih.gov/20410248/

https://link.springer.com/article/10.1007/s40750-017-0061-4

PPS – if you’re thinking of gifting a loved one some books, how about considering one of the below? ♥️ Available in hardcover, paperback, audiobook, where all good books are sold 😊

Mindfulness for Brain Health (click here to learn more)

Sweet Spot for Brain Health (click here to learn more)

Summary

Festive foods don’t need to come with guilt. Your brain thrives when you enjoy eating with intention rather than stress. Mindful savoring increases prefrontal cortex activation and enhances satiety, natural boundaries reduce decision fatigue, and shifting from scarcity to abundance helps prevent overeating. Holiday treats enjoyed joyfully even for a week won’t derail your health, especially when paired with social connection and reduced food anxiety. Conscious enjoyment supports your brain, your mood, and your memories.

FAQ

1. Can I enjoy sugary festive foods without harming my brain?

Yes. Occasional indulgence doesn’t harm brain health. Stress and guilt have more negative physiological effects than the sugar itself when eaten mindfully.

2. How does mindful eating help during the holidays?

Mindful savoring boosts prefrontal cortex engagement, improves satiety signals, and enhances memory encoding of festive moments.

3. What’s a simple way to avoid overindulging?

Set a personal boundary in advance like enjoying treats only during social gatherings or only during Christmas week to reduce decision fatigue and impulse eating.

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