Navigating neuropathy through the holidays

The holidays are filled with indulgent meals, festive treats and seasonal spirits. While it’s natural to celebrate, it’s also important to stay mindful — especially if you have neuropathy.

Neuropathy is nerve damage caused by diabetes and other health conditions like cancer. It’s also caused by certain medical treatments, including chemotherapy. Neuropathy affects the peripheral nervous system, which carries signals between the brain and the rest of the body. When these signals are disrupted, symptoms such as tingling, burning, numbness and sharp pain — most often in the hands, feet, legs and arms — can follow.

During the holidays, these symptoms often flare. Routine changes, colder weather that restricts blood flow, and frequent gatherings with less-than-healthy food options all contribute. But the biggest trigger? Sugar, explains Mark Bussell, DPT, Clinical Director of the Neuropathic Therapy Center at Loma Linda University Health.

Why sugar impacts nerve pain

Sugar spikes your blood glucose levels. These spikes drive inflammation, which slows nerve repair and heightens nerve sensitivity — making discomfort more noticeable. Nighttime nerve pain may also intensify.

“Sugar doesn’t just affect weight or energy,” Dr. Bussell said. “It can directly influence the sensitivity of your nerves. When sugar intake rises, inflammation increases, and for those living with neuropathy, that can mean more burning, tingling or discomfort.”

Why the holidays can make neuropathy worse

Sugar is everywhere this time of year — from hot chocolate and candies to sweet breads and festive drinks. It can feel almost impossible to avoid. The season also brings extra stress, which raises cortisol levels and increases cravings for sweets, further feeding the inflammation-pain cycle.

Hidden holiday sugar culprits

Sugar isn’t only found on the dessert table. Many seasonal favorites that aren’t traditional desserts still count as sugar heavyweights. Common offenders include:

• Barbecue meatballs – Just 2 tablespoons of sauce can contain 10-15 grams of sugar.
• Candied or praline nuts – Coatings make them much higher in sugar.
• Cheese boards with jams or honey – Both add concentrated sweetness.
• Cranberry sauce – Store-bought versions are mostly added sugar.
• Eggnog – A half-cup serving has 20-30 grams of sugar.
• Holiday drinks – Pumpkin spice coffees, peppermint mochas, flavored lattes and hot chocolates can pack up to 60 grams of sugar.
• Honey-glazed carrots – Added honey drives the sugar content.
• Store-bought dips – Some creamy dips contain added sugar for texture.
• Sweet potato casserole – Versions with marshmallows and brown sugar can add up to a half cup of sugar.

Many pie fillings are pre-sweetened, and toppings like whipped creams or whipped products often contain added sugar, too.

Healthy holiday hacks

With a little planning, you can sidestep common sugar traps. Try:

• Asking for half-sweet versions of flavored coffee drinks.
• Building cheese boards with nuts and olives instead of candied nuts or jams.
• Choosing fruit-forward desserts, like baked apples or pears with cinnamon.
• Cooking your own:
  • Cranberry sauce with orange zest and a drizzle of honey.
  • Gravy.
  • Mashed sweet potatoes with cinnamon instead of marshmallows.
  • Roasted carrots with olive oil instead of honey.
• Drinking cinnamon tea to curb cravings.
• Making hot chocolate with unsweetened cocoa powder, almond milk and a touch of honey or stevia.
• Opting for almond flour or oat flour baked goods.
• Pairing sweets with protein, like nuts, to prevent blood sugar spikes.
• Picking up an unglazed holiday turkey or other meats.
• Purchasing unsweetened roasted nuts.
• Requesting whipped coconut cream instead of sugar-heavy toppings.
• Swapping soda for sparkling water and a splash of cranberry juice.
• Trading dark chocolate for milk chocolate and choosing vegetable platters with hummus over sugary dips.

Find support for neuropathy relief

If you notice your symptoms worsening during the holidays, you’re not alone. Sugar can amplify inflammation and heighten nerve sensitivity.

“The goal isn’t to avoid joy during the holidays,” Dr. Bussell said, “but to stay in tune with how your body responds so you can feel your best.”

At the Neuropathic Therapy Center at Loma Linda University Health, Dr. Bussell and his team offer Intraneural Facilitation (INF^®), a therapy that helps calm irritated nerves and support healthier nerve function.

To learn more or schedule an appointment, call the NTC at 909-558-6799 or request an evaluation online.