How to Avoid a Holiday Food Hangover

The high fat and low fiber content of cheese can worsen or lead to constipation, especially if you indulge in too much. You can help counteract the effect by munching on fiber-rich fruit, nuts, or whole-grain crackers with your cheese.

For some, it’s not a party without a cocktail. “But older adults need to be cautious, because even small amounts of alcohol can make you unsteady on your feet and leave you with a headache and fatigue the next day,” Kimball says. Alcohol tolerance declines with age, so the aftereffects become more intense as you get older. To avoid them, limit yourself to one drink (and sip plenty of water along with it). Even better, opt for one of the newer alcohol-free options that taste like wine, beer, or a cocktail and feel just as festive as the real thing—just be aware of the amount of added sugars some of the no-alcohol cocktails might contain.

Rich and creamy eggnog—traditionally made with eggs, milk, cream, and sugar—can cause stomach upset, especially for anyone who has difficulty digesting dairy. And if the eggnog is made with raw eggs, your digestive distress could actually be salmonella. Older adults may be more vulnerable to the bacteria sometimes found in raw eggs because their immune systems are no longer as good at fighting them off. 

If you’re reaching for eggnog at a party, ask whether it contains raw eggs. When hosting your own holiday gathering, use pasteurized eggs, or buy premade “light” or plant-milk eggnog, which can be lower in fat and sugar and is pasteurized.

“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.