Repeated high-fat, high-sugar holiday eating stresses fat tissue

Inflammation and oxidative stress rise, making fat storage easier

[Getty Images Bank]
[Getty Images Bank]

"Holiday syndrome" refers to the fatigue and psychological strain that builds up around major holidays from excessive household chores and social obligations. But it is not just people who suffer — the body's fat tissue can experience its own form of holiday stress when rich, sweet seasonal foods are eaten repeatedly.

From oily jeon and galbi to japchae, and from sweet songpyeon rice cakes to yakgwa cookies and sikhye rice punch, most traditional holiday foods are high in fat and sugar. Eating them repeatedly — and in large quantities — raises blood sugar and triglyceride levels, placing a burden on fat tissue. Excess energy accumulates in fat tissue, and if the pattern continues, it can begin to affect the tissue's normal function.

"Fat tissue is not simply a collection of fat cells — it is a complex tissue that also contains blood vessels, immune cells and adipose-derived stem cells," said Chae Gyu-hui, director of the Fat Stem Cell Center at 365mc Nowon. "When excessive calorie intake, elevated blood sugar and rising fatty acid levels repeat, inflammation and oxidative stress in fat tissue can increase."

Oxidative stress refers to an imbalance between free radicals in the body and the body's ability to neutralize them. When this environment persists, it can strain fat cells and adipose-derived stem cells while heightening inflammatory responses.

"When the metabolic function of fat tissue declines and insulin resistance rises, fat can accumulate more easily," Chae said. "There is also research suggesting that chronic inflammation may be linked to aging-related changes."

Controlling portion sizes is key to sparing fat tissue from holiday stress. For fatty, calorie-dense foods such as meat dishes and jeon in particular, it helps to portion out a set amount before eating. The same applies to sweet desserts like songpyeon, yakgwa and other traditional confections.

Japchae contains vegetables, but glass noodles make up a large share of the dish and sugar and oil are often added generously. When preparing it, reducing the amount of glass noodles and increasing the proportion of vegetables — mushrooms, spinach and carrots, for example — is a healthier approach. When eating meat, pairing it with a generous serving of seasoned vegetable side dishes also helps.

Increasing physical activity alongside dietary adjustments matters too. "After the holiday period, it is important to bring your diet back to its usual level — or slightly below — and consistently keep up everyday activities like walking to restore your normal routine," Chae said. She also advised that "controlling your diet and increasing activity for two to three weeks after the holidays can help reduce the amount of excess energy that gets stored as body fat."


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