Why Holiday Treats Are the Sneaky Villains of Musculoskeletal Pain:
It’s that magical time of year when the office break room turns into a sugar-coated wonderland. Platters of cookies, trays of brownies, and bowls of candies appear like festive offerings to the dental gods. The irony isn’t lost on us—we counsel patients daily about sugar's impact on oral health, yet we’re knee-deep in frosting ourselves.
But beyond the obvious dental hypocrisy, have you ever thought about how those sugary treats might be contributing to your chronic pain? Spoiler alert: that cinnamon roll isn’t helping your neck pain. Let’s dive into the connection between inflammation, musculoskeletal discomfort, and the holiday sugar binge—and what we can do about it.
The Sugar and Inflammation Connection:
Sugary treats aren’t just bad for your teeth; they’re also inflammatory culprits. Chronic inflammation can amplify pain, fatigue, and joint stiffness, turning your long workdays into an even bigger challenge. And let’s be real—bending over patients all day while sneaking bites of holiday fudge isn’t exactly a recipe for feeling your best.
Inflammation, the body’s natural response to injury or stress, becomes a problem when it turns chronic. Diet plays a significant role here, and sugary snacks are the gasoline fueling this inflammatory fire.
The Dental Clinician Dilemma:
As dental professionals, we already deal with the physical toll of our work—awkward patient positions, repetitive motions, and long hours on our feet. Add chronic inflammation to the mix, and it’s no wonder many of us feel exhausted and in pain by the time we clock out.
The cycle goes something like this:
You’re tired from working in suboptimal ergonomic conditions.
You reach for a sugar-filled treat for a quick energy boost.
The sugar leads to inflammation, worsening your physical discomfort.
Rinse and Repeat.
Breaking the Cycle: Actionable Tips
1. Start Your Day Strong:
Fueling your body with a high-protein breakfast is one of the best ways to reduce sugar cravings later in the day. Protein helps stabilize blood sugar levels, keeping hunger and energy dips at bay. If you’re looking for more tips on how to prioritize protein in your meals, check out this podcast episode where we discuss simple strategies to boost your protein intake and incorporate strength training into your routine.
Try these high-protein breakfast options:
Scrambled eggs with spinach and avocado.
Greek yogurt with berries and a sprinkle of chia seeds.
A protein smoothie with almond milk, spinach, frozen berries, and protein powder.
2. Plan Ahead with Protein Snacks:
Being prepared is half the battle. Pack high-protein snacks that are easy to eat on the go, like:
Hard-boiled eggs.
Jerky (look for low-sodium, minimally processed options).
Mixed nuts or trail mix with no added sugar.
String cheese or cheese cubes.
Individual protein shakes or bars (opt for ones with minimal sugar).
3. Conquer the Treat Table:
Bring Alternatives: Stock the break room with anti-inflammatory snacks like nuts, fruit, or dark chocolate.
Practice Portion Control: You don’t have to avoid treats entirely—enjoy a small piece and move on.
Hydrate First: Drink a glass of water before diving into the treat table. Dehydration often mimics hunger.
4. Anti-Inflammatory Foods to Add to Your Day:
Load up on leafy greens, berries, and healthy fats like avocados and nuts.
Swap out refined carbs for whole grains and add lean protein like turkey or fish to your meals.
Limit processed snacks and sugary drinks, which can spike inflammation and energy crashes.
5. Move Strategically:
Stretch Often: Incorporate micro-stretches between patients to reduce stiffness and improve circulation. Check out my microbreak playlist that targets the most overused muscles in dentistry.
Strength Train Regularly: Building muscle can reduce inflammation and improve your body’s resilience to physical demands.
Stay Active: Even a short walk during lunch can help reduce stiffness and elevate your mood.
6. Set Boundaries with Sugar:
Plan your indulgences. For example, allow yourself one treat per day rather than grazing all day.
Replace sugary cravings with a peppermint tea or a handful of almonds.
Closing Thought:
Holiday treats in the office are like well-meaning but misguided friends—they’re fun in small doses, but too much of their “help” can leave you worse off. By starting your day with a high-protein breakfast and packing easy, nutritious snacks, you can reduce sugar cravings and inflammation while still enjoying the festive season.
This year, let’s start a new tradition: celebrate the holidays with smarter choices that keep us feeling good—because nothing says festive like a pain-free body!
Comments