Shinnenkai and Sugar: A Tokyo Chiropractor’s Guide to Staying Healthy During Celebration Season

Tokyo Chiropractor Dr Ariel Thorpe
2 days ago
4 min read

January and February are naturally uplifting months for many people. Between New Year celebrations and Valentine’s Day, there’s a sense of renewal, connection, and shared joy. That collective boost in mood is genuinely good for your health: your nervous system thrives on celebration and social connection.

But there’s a quieter side to this season that often goes unnoticed: the cumulative impact of added sugar on the body, especially during weeks filled with treats, drinks, and “just one more” indulgence. Kanpai!

As a western chiropractor working with expats and international families in Tokyo, I often see a predictable pattern during this time of year: more inflammation, more fatigue, slower recovery, and an uptick in flus, colds, headaches, joint pain, and digestive issues. Sugar plays a bigger role than most people realize.

Why Added Sugar Is So Hard on the Body

Added sugar is one of the most underestimated sources of physiological stress in modern diets.

The World Health Organization recommends limiting added sugar to less than 5% of total daily energy intake. For someone eating around 2,000 calories per day, that’s about 100 calories from sugar (about 25 grams).

To put that into perspective:

A small konbini afternoon tea or sweetened coffee drink can contain 30 grams of sugar, exceeding the recommended daily limit in a single serving.

What surprises most people isn’t just sugary desserts, it’s how often sugar appears in:

Sauces (including soy sauce or shoyu)
Boxed and bottled drinks from the konbini or vending machines
Soups
Flavored milks and coffees

Even people who “don’t eat much sugar” are often consuming far more than they think.

Natural Sugars vs. Added Sugars: Not All Are Equal

Your body does need sugar, but only in its natural, whole-food form.

Sugars found in fruits and vegetables are buffered by fiber and micronutrients that support healthy metabolism and nervous system regulation.

Whole fruits and vegetables provide:

Vitamin C, essential for immune function and tissue repair
Antioxidants, which neutralize free radicals that damage cells and accelerate aging
Flavonols, natural anti-inflammatory and antimicrobial compounds
Insoluble fiber, which supports digestion, detoxification, and stable blood sugar levels

Fiber slows sugar absorption, preventing sharp spikes and crashes that stress the nervous system.

Why Fruit Juice Isn’t the Same as Whole Fruit

Once sugar is separated from fiber, or heated during processing, its effect on the body changes dramatically.

Fruit juice (even fresh juice):

Removes most of the fiber
Allows sugar to hit the bloodstream rapidly
Creates blood sugar spikes followed by energy crashes

Centrifugal juicers also generate heat, which further reduces nutritional value.

Instead of juicing:

Eat whole fruit
Or blend the entire fruit (fiber included)These options slow consumption and support more stable energy and mood.

Sweetened Drinks and Chronic Inflammation

Sweetened drinks like soy lattes, oat milk flat whites, bubble tea, sodas, boxed teas are especially problematic because they’re easy to consume and easy to underestimate.

Even if you only have one or two per week, added sugars from multiple sources compound. This keeps the body in a low-grade inflammatory state, making it harder to heal, regulate pain, and recover from stress.

That inflammation may contribute to:

Seasonal flus
Colds
Headaches
Joint or back pain
Weight changes
Fatigue

But it often prevents the body from resolving those issues efficiently.

Simple Sugar-Reducing Swaps That Still Feel Sustainable

You don’t need perfection, just awareness and consistency.

Try these realistic swaps:

Bring or request unsweetened nut milk for coffee, or switch to tea
Replace soda with sparkling water + citrus, herbs, or frozen berries
Make lemon tea at home using real tea and fresh lemon
Swap juice for whole fruit, nature’s original packaging

These small changes significantly reduce sugar load without removing enjoyment.

What to Expect When You Cut Back on Sugar

In the first few days, you may notice:

Cravings
Irritability
Temporary fatigue

This isn’t failure; it’s your nervous system recalibrating.

Once past that phase, many people report:

More stable energy
Clearer thinking
Reduced inflammation
Better digestion and recovery

If you slip up, simply return to your baseline. Early on, one sugary drink can restart cravings, but that sensitivity fades as your body adapts.

Supporting Your Nervous System During Dietary Changes

Reducing sugar is easier when your nervous system isn’t already overloaded.

Chiropractic care supports:

Nervous system regulation
Stress resilience
Better communication between brain and body

When your spine moves well and your nervous system functions clearly, your body is better equipped to adapt to dietary changes without feeling deprived or overwhelmed.