Tips to help you stay feeling well over Christmas: from what to eat to your mental health
Amelia Jean Hershman-Jones
Wellness
Reading time: 5 minutes
Keep the festive slump at bay with our tips on how to look after your body & mind during this busy time of year
'Tis the season to eat, drink and be merry – but all that merriment, festive excess and overindulgence can leave many of us feeling tired, sluggish and a little bah humbug. However, there are some simple tweaks we can make to help avoid the Christmas slump, without putting a dampener on any festivities.
From exercise to looking after your mental health and healthy eating tips, read on to find out how you can have a healthier Christmas Day, Betwixtmas and beyond.
Ways to eat well at Christmas
After a few days of rich roast dinners, stodgy puddings and selection boxes, we can often end up feeling bloated and lacking in energy. While we don’t want to deny ourselves treats (it is Christmas after all), there are small changes we can make to help us stay feeling good.
Vicky Pennington, registered dietitian and Boots UK nutritionist, gives us her top tips on how to eat well at Christmas.
"Satsumas, clementines, dried and fresh cranberries, dates and figs make healthy seasonal treats to help curb your appetite and avoid reaching for the chocolate tin," she says. Why not dot bowls of them around the house? They look festive and will offer a more wholesome type of temptation.
"At mealtime, fill your dinner plate with colourful, festive vegetables, such as Brussels sprouts, peas, kale, carrots and parsnips," says Vicky. "They’re traditional and count towards your five-a-day."
Some tasty yet filling snack swaps can also hit the spot. "Can’t leave the nuts alone? Put out a bowl of festive roast chestnuts instead of peanuts," suggests Vicky. "They’re relatively lower in fat and calories. And love the crunch from a family bag of crisps? Make your own chilli-spice mix and add it to roast chickpeas or popcorn for a hit of protein and fibre."
How to curb festive portions
While most of us will want to be mindful of the cost-of-living crisis, festive meal portions tend to be naturally bigger than we might ordinarily dish up and those in between snacks that we eat on autopilot can leave us feeling uncomfortably full. "First and foremost, eat slowly, chew your food thoroughly and savour every mouthful," says Vicky.
"Get yourself a festive treat bowl, so you’re not mindlessly dipping into those huge chocolate tins and grazing until you unintentionally reach the bottom," recommends Vicky. Research shows small, portion-controlled snacks may reduce the amount of snacks we eat overall.
Tend to fill up on Christmas party tidbits? "Try not to eat on two feet," suggests Vicky. "This simple rule can help reduce the temptation to nibble and graze at the party buffet and help us be more mindful about what we’re consuming."
And to help keep indigestion at bay, "try eating little and often rather than big meals, and avoid triggers, such as smoking, spicy and fatty foods, coffee, tea, cola drinks and alcohol," she adds.
How to be mindful of your alcohol intake
'Tis mulled wine season and it can be easy to drink more than you usually would during the rest of the year. Help clear out the cobwebs the morning after by limiting your alcohol intake as much as possible and, when you are drinking on a night out, spread out your drinks. "Alternating your festive tipple with a glass of water or sugar-free squash not only helps moderate your alcohol intake, but keeps you hydrated," says Vicky.
"Add soda or sparkling water to a measure of wine and serve your spritzer from a tall glass so that you can sip it for longer."
There are also now some great low and zero alcohol alternatives to choose from. A top tip? Before planning a night out, take a look at the drinks menu to make sure they have a good range of non-alcoholic drinks available or, if planning a Christmas shindig at home, stock up on no-alcohol alternatives. Most supermarkets now stock a great variety of ‘adult’ sparkling drinks that taste just as good – if not better – than prosecco.
Hydration is also key. "If you’re feeling merry before bed, focus on preventing dehydration by drinking water, get as much sleep as possible and eat breakfast," advises Vicky. What’s good to have stocked in your kitchen? "A hearty wholegrain breakfast can help balance sugar levels," says Vicky. "Wholemeal toast with scrambled eggs and a little smoked salmon gets my vote. A glass of freshly squeezed orange juice helps replenish vitamin C, which alcohol can deplete."
Keep moving this Christmas
"It’s easy to binge watch ‘90s Christmas films all afternoon, but this can get boring and leave you in a funk after several days," says Monty Simmons, a personal trainer, specialising in flexibility, coordination and strength training.
You might not get the chance to hit the gym, but moving when you can and switching things up can all help get your steps in and count towards the NHS guidelines for adults aged 19-64 of 150 minutes of moderate intensity activity, spread over four to five days a week. "Stoke your appetite before a meal by going for a walk," he suggests. "Doing something practical like taking the dog for a walk or building a fire, or something enjoyable like walking around Christmas markets and light exhibitions, will give your movement purpose."
Cold outside? "Push back the sofa and try an online fitness class – it could be a welcome escape from the chaos or you could get other willing family members to join you," adds Monty.
Looking for your next workout? Check out our round-up of the best at-home classes.
"If you can’t commit to a whole workout, get up between films or during ad breaks to pop some washing in the machine, run upstairs to test out that new gift you got in your stocking or simply go to the kitchen and put the kettle on," he recommends. When time is short, try "exercise snacking" – isolated one-minute bouts of vigorous exercise performed periodically throughout the day. Research shows these kinds of concentrated bouts of movement may help reduce the negative effects of a sedentary lifestyle.
However, speak to your GP first if you’ve not exercised for some time or if you have a medical condition or concerns. Make sure your activity and its intensity are appropriate for your fitness.
Make time for your mental health
According to mental health charity Mind, the added pressure of Christmas may affect your mental health, as we try to make the day “perfect”. Feeling lonely or spending prolonged amounts of time around family and friends may also impact our mental health.
Being gentle, generous and patient with yourself, planning ahead (avoiding triggering situations and learning what helps you cope), looking after yourself by taking time out and setting boundaries, talking to other people and seeking support when needed can all help.
Furthermore, add things to your to-do list that will help you feel more positive. For example, taking up a new skill or hobby, small acts of kindness towards other people or volunteering, can all help support your mental wellbeing.
Check out Headspace for breathing and mindfulness exercises that may help you to manage everyday stress. However, if you’re experiencing the kind of stress that’s affecting your day-to-day life or you’re feeling overwhelmed, book an appointment to see your GP.
Stick to your sleep routine during Betwixtmas
While a festive break from work might tempt you to stay up late and enjoy a lie-in in the morning, sticking to a routine is important for your mental health and wellbeing.
Research suggests that brain activity during sleep may have positive effects on emotional and mental health. While everybody’s needs are different, the NHS suggests between seven to nine hours of sleep a night for healthy adults – and a consistent sleep routine (including going to bed and waking up at the same time) is key.
Check out our top tips for a great night’s sleep.
