Level: Nutrition Newbie

Christmas – a season of joy, indulgence, and, for many, a whirlwind of conflicting feelings about food, health, and self-care. While it’s a time to celebrate, it’s also when guilt and anxiety can creep in, fueled by the pressure to stick to strict diet rules or avoid certain foods altogether. 

The key?

Moderation and balance. Here are some tips on navigating the festive season mindfully and enjoying all the moments without the stress.

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1. Mind Your Alcohol: Choose Smarter, Feel Better

The Christmas season brings an abundance of festive cocktails, copious beers and bubbles. While celebrating with alcohol can enhance the fun, it’s not worth it if it leaves you feeling low, anxious, or drained in the days that follow. Too much alcohol can also disrupt sleep patterns, increase anxiety, and impair your ability to focus. 

Here’s how to enjoy the moment, whilst keeping the “future you” in mind:

• Opt for lower-calorie, lighter drinks: Instead of reaching for sugary cocktails, try a simple gin and tonic or a spritz.
• Alternate between alcoholic drinks and non-alcoholic options: Alternate alcoholic beverages with water to stay hydrated and prevent hangovers.
• Embrace the non-alcoholic alternatives: If you’re at a Christmas gathering and everyone is sipping on Bailey’s hot chocolate or mulled wine, opt for a warm apple juice or a comforting hot honey, lemon, and ginger drink instead. Often, it’s the comforting ritual of holding a warm drink in hand that counts, rather than the alcohol itself.

Remember, you don’t have to skip the drinks entirely, but choosing lighter options and pacing yourself will protect your liver and reduce the likelihood of the dreaded hangover. Enjoy the festivities, but make choices supporting your physical and mental well-being.

2. Movement– Even Just 15 Minutes

The warm sofa, blankets, and the Christmas classics on TV are tempting, but moving your body – even just a little – during Christmas will do wonders for your energy and mental clarity. 

A Harvard study reveals that swapping just 15 minutes of sitting for 15 minutes of running – or one hour of sitting for a brisk walk – can reduce your risk of depression by 26%. A simple change during Christmas that could lift your mood and boost your mental health!

Here’s how:

• Make it social: Plan a family walk or a brisk jog with a friend. Many towns host festive 5k runs, and they’re often so much fun you’ll forget you’re even running. It’s a great way to get active while enjoying time with loved ones.
• Try a Christmas-themed workout: Put on some Christmas music and get moving with a quick HIIT or weighted workout. 
• Stretch in front of the TV: If you’re watching Christmas films, take advantage of the time to stretch or do some gentle yoga. Even small movements can make a big difference in how you feel.

Physical activity during Christmas doesn’t just keep you in good shape – it can also improve your mental health by helping to reduce stress and anxiety, leaving you feeling more grounded and ready to enjoy the holiday season.

3. Sleep: The Underrated Pillar of Health

Sleep often gets overlooked in the Christmas craziness, but it is an essential pillar of our well-being. Whether you’ve been training hard in the gym all year or throwing yourself into an intense period of Christmas socialising, it’s vital to honour your body’s need for rest. 

Poor sleep can lead to irritability, anxiety, and even depression, while a good night’s rest can enhance your mood, improve focus, and help you manage stress more effectively.

Why sleep matters:

• Rest supports mental health: When we don’t get enough sleep, cortisol (the stress hormone) increases, which can contribute to feelings of anxiety or mood swings. Prioritising sleep can help you manage the emotional ups and downs that often accompany the holiday season.
• Improved athletic performance: Adequate rest can improve accuracy in athletic performance by 41% and it has significant long-term benefits for those who are active, supporting your efforts in the gym and everyday life.

A good night’s sleep looks like:

• 7-8 hours of unbroken sleep: Ideal for recovery and health.
• 4-6 REM cycles: Takes 60-90 minutes to get into, REM sleep (when we dream) is crucial for memory, emotional regulation, and cognitive function.

What about naps? A quick nap of under 30 minutes can boost alertness and mood.

This Christmas, set boundaries for rest. Don’t underestimate the power of a good night’s sleep or indulging in an afternoon nap. It’s not just about physical recovery; a well-rested mind is more resilient and better able to enjoy the celebrations without feeling mentally drained.

4. Enjoy Festive Foods Without Guilt

You can enjoy your favourite Christmas foods without guilt or shame. The key to making this work is mindful indulgence: food for your body and food for your soul, enjoying the treats but prioritising balanced plates where possible.

Don’t get caught up in social media trends that suggest you need to “earn” your Christmas treats through exercise. You might come across posts claiming, “950 squats will burn off a serving of roast potatoes,” but this only perpetuates the idea that food and exercise are things we have no freedom and control over, or that we must punish ourselves for eating. 

The reality: Christmas food is for celebration, not compensation. Exercise should be for feeling good– both physically and mentally, not for “earning” your treats.

Worrying about overindulging causes stress, which activates the fight-or-flight response and can negatively affect digestion, leaving you feeling bloated and sluggish. Rest assured—eating a few extra roast potatoes or a mince pie won’t ruin your physique or your progress. There’s no one festive food that will make or break your health. 

Moderation is key—not deprivation. Listen to your body’s cues: if you’re full, stop. If you’re craving that cheese board, enjoy it! It’s about balance, not extremes.

5. Saying No Does Not Make You The Grinch

Yes, Christmas time is full of invitations and social events, but don’t let the pressure to be everywhere leave you feeling burnt out. As the year comes to a close, it’s essential to carve out moments of stillness and personal reflection. 

Here’s how to recharge your mind and spirit:

• Permit yourself to say no: It’s okay to decline invitations when you need rest.
• Take time in nature: Clear your mind and get some fresh air on a walk. A study found that 95% of people reported improved mood after spending time outside. 
• Prioritise downtime: Take a peaceful bath, read a book, or do something creative that helps you switch off.
• Journal to reflect on the year gone by: Process your thoughts and set intentions for the year ahead.

In a season that often pushes us to do more, taking time to prioritise your mental health is a crucial act of self-care.

Let go of the guilt and embrace the festive season with balance! Enjoy the treats, nourish your body, and prioritise self-care. By making mindful choices, you can enter the New Year feeling refreshed, empowered, and ready to take on whatever comes next.

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