The 3 easy hacks to healthier Christmas WITHOUT sacrificing your favourite festive treats
OVERINDULGING may feel like it’s par for the course, but a healthier festive season could be the secret to a happier one.
The Christmas cake is soaking, the Quality Streets are stocked and the mulled wine is warming.
Yep, it’s that time of year again, when the temptations of festive treats heat up.
But as delicious as a good canapé and a glass of prosecco can be, they can take their toll on your body.
Bloating, stress and lack of sleep are just some of the symptoms that can strike.
So, while indulging over the Christmas period may have become as traditional as panto, keeping the balance with some healthy habits may be worthwhile, not only for our waistlines, but our sanity.
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The word “balance” might make you wince at this time of year, but we’re not suggesting a run around the block after each mince pie.
Rather, some small tips to keep energy levels, gut health and sleep all tiptop.
“Food is there to be enjoyed,” says Xuxa Milrose, nutritionist at OMNI Wellness.
“There should never be guilt associated with eating any kind of food, but you can put a few things in place to offset those indulgences so you feel better and have the energy to enjoy the rest of the holidays.”
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Too Much Cheer
Does the festive season leave you with a bad taste in your mouth?
Digestive issues, including acid reflux, diarrhoea and indigestion, plague more than one in three Brits, according to a survey by King Edward VII’s Hospital.
A lot can be put down to indulgent foods, but 45% also blamed stress at Christmas.
“Late nights, office parties and a busy social calendar can lead to a lack of sleep – this can then increase the production of the stress hormone cortisol, which throws our gut microbiome out of whack,” says Xuxa.
“This can cause symptoms such as nausea, constipation, bloating and diarrhoea.”
What’s more, sleep deprivation has been shown to drive overeating.
“When we’re tired, we’re more likely to choose processed carbs, sugary treats and caffeine for a quick energy boost,” says Xuxa.
“But if you give your body too much glucose too quickly, it causes a rapid increase in blood sugar, which leads to a crash, taking you back to feeling tired.”
Walking Wonder
Staying active can help combat the sluggishness that comes at Christmas – a sure-fire way to dampen festive cheer.
But don’t worry about trying to squeeze in a spin class between social obligations, says personal trainer Aimee Victoria Long.
“A leisurely walk or bike ride after a holiday meal can aid digestion, improve mood, and provide a great opportunity for quality family time,” she says.
“Take a few moments to stretch – this promotes flexibility, reduces muscle tension and enhances circulation. A 10-minute yoga sequence in the morning or dancing around the kitchen to your favourite Christmas tunes can do wonders. Yoga poses such as happy baby, child’s pose, garland and seated spinal twist can all help to push the pains and feelings of gassiness out, as they help to stretch and massage the digestive system.”
Raise A Guilt-Free Glass
From drinks with friends to turkey dinners with colleagues, who are we to tell you not to enjoy the best bits of Christmas?
“My mantra is: ‘If you are going to indulge, savour it’,” says Suzy Reading, chartered psychologist and author of Self-Care For Winter.
“Give the experience your full attention and tune in with all of your senses. Christmas is a short period of time, we can allow our boundaries with food and drink a little wriggle room, according to what works for us as individuals.”
To silence any nagging self-criticism, Suzy suggests setting intentions for the festive period.
“Ask yourself what your purpose this Christmas is (perhaps: relax, rest, enjoy, connect, heal, make some memories), what you give yourself permission for, and what your priorities are to alleviate any guilt.”
10 Tips To Achieve Festive Balance
Nutritionist Xuxa Milrose shares her foolproof tips to feel your best throughout throughout Christmas.
STAY HYDRATED
If you’re consuming more alcohol than usual, you’ll need to increase your water intake to help prevent dehydration and keep your bowel movements healthy.
Drink a glass of water between alcoholic drinks and at least two litres per day.
PROTEIN FIRST
When tucking into a festive buffet, try eating protein and veg before carbs to reduce blood sugar spikes, which lead to hunger and fatigue.
Fill your plate with a variety of colour, texture and fibre to promote diverse gut bacteria.
HIT REPLENISH
Alcohol leads to the loss of electrolytes such as magnesium, potassium and calcium.
It also depletes nutrients like zinc and iron.
To replace these, have a smoothie in the morning containing banana, spinach and almond butter, or try a sports drink or a natural alternative, such as coconut water.
ADD GINGER
This is an effective remedy for nausea and an upset stomach, and can also support your immunity.
Try drinking a fresh ginger tea with some lemon and manuka honey.
GO NUTS
Brazil nuts are a rich source of selenium, which may help to reduce inflammation and oxidative stress associated with alcohol consumption.
Snack on a couple each day.
DRINK MINT TEA
Fresh mint or peppermint tea after a meal can help relieve digestive discomfort such as gas, bloating and indigestion.
EAT YOUR GREENs
Brussels sprouts are finally having their annual moment – but why not enjoy them throughout December?
Along with kale, broccoli and spinach, these leafy greens are full of nutrients such as magnesium – which aid better sleep – and vitamin A and fibre, which help stabilise blood sugar.
TAKE VITAMIN D
A supplement of vitamin D may enhance your immune response to coughs and colds. It can also help with sleep, stress and energy.
The NHS recommends 10 micrograms (400IU) per day in the winter when there is less sunlight.
LIGHTEN UP
After a heavy night out, getting outside will help get you back on track.
Exposing yourself to natural light as soon as you wake up can help to regulate your circadian rhythm (your sleep/wake cycle), which helps keep your mood, energy and gut health stable.
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UP YOUR ANTIOXIDANTS
When it comes to alcohol, opt for a glass of red wine, as it contains resveratrol, an antioxidant that may contribute to heart health.
Less calorific drinks, such as a spirit with tonic or soda water and fresh lime, can protect your waistline and prevent a hangover, which thrives off sugar.