The festive season in the UK often feels like a marathon of indulgence, with endless social commitments, rich food, and flowing alcohol threatening to derail our health. However, experts confirm that enjoying the Christmas party season doesn't have to mean sacrificing your wellbeing.
Andy Carr, master trainer and head of fitness for Snap Fitness UK & Ireland, observes a common trend: "A lot of people down tools on December 1 from a health and wellbeing perspective, then it’s like, ‘Right, January is the time to really kick on.’ I don’t know if it’s a British thing, or a human thing, but we’re not particularly good at moderation." This all-or-nothing approach can lead to burnout and low mood, but with careful planning, it's entirely avoidable.
Mastering Moderation: Preparation is Key
Preparation forms the foundation for navigating the festive period successfully. If a work party is imminent, plan your week strategically to create balance. Andy Carr advises getting adequate rest and eating nutrient-rich meals beforehand to mitigate feelings of guilt after social events.
Hannah Belsham, physiologist and nutritionist at Nuffield Health, strongly agrees with this proactive approach. She emphasises that proper self-care is essential for truly enjoying the celebrations. "You need to be looking after yourself and fuelling your body properly during the Christmas period to enjoy it. You don’t want to be having colds and flu and feeling sluggish, bloated and tired." Consistent good nutrition and sufficient sleep act as vital defences against seasonal illness and fatigue.
Strategic Eating and Mindful Drinking
When facing the festive buffet, balance is paramount. While cheese boards and chocolate selections are inevitable, incorporating fibre can dramatically improve how you feel. Hannah Belsham explains that fibre slows digestion, leading to less intense glucose spikes and a reduced energy crash after eating sweets.
"It also means we’re feeling fuller for longer, so we’re less likely to carry on snacking," she adds. She champions seasonal vegetables like honey-roasted parsnips and Brussels sprouts, and suggests pairing crisps with carrot sticks for a more mindful snack that supports gut health.
Hydration is another simple yet powerful tactic. Andy Carr recommends having a glass of water between alcoholic drinks, a habit he finds effective for reducing next-day tiredness and dehydration.
Camille Vidal, a mindful drinking expert and ambassador for Breast Cancer UK, suggests practical strategies like "zebra-striping" with zero-alcohol options. "Starting with something alcohol free, and ending with something alcohol free" can significantly reduce overall consumption. She encourages reframing alcohol's role, noting that feeling horrible on Christmas Day isn't a worthwhile trade-off.
Protecting Your Energy and Sleep
Setting firm boundaries is crucial for preserving your mental and physical energy throughout December. Andy Carr asserts that it's absolutely okay to say no and prioritise your own needs, especially when facing social pressure to stay out later than intended.
Prioritising sleep is non-negotiable for maintaining health. Dr Jeff Foster of Manual.co warns that even a modest reduction in sleep – just one or two hours per night for two weeks – can significantly impact hormone levels, including testosterone and cortisol. He advises against consistently late nights and suggests spreading social events out or hosting earlier gatherings.
After a night of indulgence, gentle movement is far more beneficial than an intense workout. Carr explains that your body is in recovery mode the day after, making low-impact exercises like Reformer Pilates or a long walk ideal for reconnecting with yourself and boosting low energy.
Finally, managing the emotional weight of the season is vital. Hannah Belsham acknowledges that while Christmas can be joyful, it can also feel overwhelming. She recommends mindfulness or deep breathing techniques, such as box breathing, to help reset your nervous system and calm your heart rate, which is particularly useful if you're experiencing 'hanxiety' after drinking.
By adopting these mindful strategies, you can fully embrace the festive cheer, enjoy the company of friends and family, and step into the new year feeling refreshed rather than regretful.
