January 2025 – Dr. Alessio Maiorino, Endocrinologist
Holidays are synonymous with fun and conviviality, but they often come with the risk of overindulging in complex carbohydrates (such as pasta, bread, and rice) and simple sugars. These eating habits not only stress the body but also deeply impact the endocrine glands, which are responsible for regulating metabolism. Let’s explore how our body reacts.
What role do endocrine glands play when you overeat?
When we consume excessive amounts of food, especially complex carbohydrates and sugars, our endocrine system activates a series of hormonal responses. Each gland involved plays a unique yet interconnected role.
1. Pancreas: the regulator of blood sugar
The pancreas plays a central role in the absorption of carbohydrates, fats, and proteins through its exocrine function (producing digestive enzymes) and in managing blood glucose levels through its endocrine function.
After sugar-rich meals, this gland produces insulin to lower blood sugar levels. However, excessive consumption forces the pancreas into overdrive, increasing the risk of insulin resistance. This condition, where the body’s cells do not respond properly to insulin, can lead over time to the development of type 2 diabetes.
2. Hypothalamus: hunger and satiety under pressure
The hypothalamus, located in the brain, regulates hunger and satiety signals through hormones such as leptin and ghrelin.
A diet high in sugars can disrupt these signals, reducing the responsiveness of satiety centers to normal daily caloric intake, creating a dangerous vicious cycle.
3. Adrenal glands: the response to metabolic stress
The adrenal glands release cortisol, known as the “stress hormone.”
An unbalanced diet can chronically increase cortisol levels, contributing to the accumulation of visceral fat. This type of fat is not just an aesthetic concern; it significantly raises the risk of cardiovascular diseases.
4. Thyroid: the core of basal metabolism
Thyroid hormones T3 (triiodothyronine) and T4 (thyroxine) regulate basal metabolism.
Frequent overeating can interfere with thyroid function, slowing down metabolism and promoting weight gain. Additionally, increased systemic fat tissue “sequesters” a significant portion of these hormones, making them less available in circulation.
What is reactive hypoglycemia?
After a meal rich in refined sugars, the pancreas’s heightened insulin production can cause a rapid drop in blood sugar levels two to three hours later, a condition known as reactive hypoglycemia.
This condition manifests with symptoms such as:
- Fatigue
- Irritability
- Mental confusion
- Early hunger, prompting further caloric excesses
How to protect the endocrine system
To mitigate the negative effects of overeating, it’s essential to adopt strategies that support the proper functioning of the endocrine glands:
- Distribute meals: Eat five small meals a day to avoid blood sugar spikes and reduce the pancreas’s workload.
- Choose balanced nutrients: Each meal should include lean proteins, complex carbohydrates, and healthy fats to stabilize blood sugar levels.
- Support the thyroid: Incorporate iodine-rich foods (fish, seaweed) and selenium-rich foods (Brazil nuts) to enhance thyroid function.
When should you consult an endocrinologist?
If you experience persistent symptoms such as:
- Fatigue
- Unexplained weight gain
- Difficulty controlling appetite
It’s important to consult an endocrinologist. Endocrine imbalances can significantly affect quality of life, but timely medical intervention can help restore balance.
Conclusion
Remember: mindful eating habits and attention to your body’s signals are essential for maintaining a healthy metabolism, not just during the holidays but all year round.
For more information or personalized advice, I would be delighted to welcome you at Aventino Medical Group.
Book your appointment here: together, we’ll find the best solutions to care for your health.