Image from: https://www.kyn.co.uk/blog/a-guide-to-creating-a-dementia-friendly-christmas-feast
Introduction
Christmas is a time for rich food, festive drinks, and plenty of time with loved ones. But with all the holiday cheer, it can be easy to overdo it when it comes to food, drink, and relaxation. Fortunately, staying healthy during the holidays doesn’t mean you have to skip out on the fun. With a bit of planning and some mindful choices, you can enjoy the festive season while still taking care of your health.
Here are some practical tips to help you stay healthy this Christmas, from managing your diet to staying active and reducing stress.
1. Mindful Eating: Enjoy the Festive Foods Without Overindulging
It’s no secret that Christmas feasts are a big part of the holiday. But with so much temptation around, it’s so easy to overeat, especially when there’s a never-ending supply of sweets, roast dinners, and grazing boards on offer. One of the best ways to navigate this is by practicing mindful eating—paying attention to what you’re eating, savouring each bite, and tuning in to your hunger cues.
- Choose smaller portions: It’s okay to try everything, but aim for smaller servings to avoid overeating. Research from Harvard Health suggests that eating smaller, balanced meals throughout the day can help maintain energy and prevent overeating at big holiday meals.
- Load up on veggies: Add plenty of colourful vegetables to your plate, which are high in fibre and nutrients while low in calories. Try filling half your plate with vegetables before reaching for richer options like stuffing or mashed potatoes.
- Limit liquid calories: Drinks like eggnog, mulled wine, and cocktails can pack in more calories than you might think. Opt for water, sparkling water, or tea between alcoholic beverages to stay hydrated and reduce your calorie intake. The Cleveland Clinic recommends limiting sugary drinks, as they can quickly add up to your daily calorie intake without filling you up.
2. Stay Active – Even with a Busy Schedule
It’s easy to slip into a sedentary routine with all the holiday events, shopping, and cozy time by the fire. However, staying active is essential for managing stress, boosting mood, and maintaining a healthy weight. WebMD highlights that even small changes in activity can make a big difference in your overall health.
- Take walks after meals: A simple post-meal walk can help with digestion, regulate blood sugar levels, and burn a few extra calories. Plus, it’s a great way to get some fresh air and enjoy the scenery.
- Home workouts: If you’re too busy to hit the gym, try a quick 20-minute workout at home. There are so many at-home workout challenges online to keep you moving! Even just a few minutes of stretching can help relieve holiday stress and improve flexibility.
3. Stay Hydrated: A Simple Yet Effective Strategy
Between the rich foods, alcoholic beverages, and busy schedule, it’s easy to forget about drinking enough water during the holidays. The British Heart Foundation notes that staying hydrated is key for good health, as it supports digestion, circulation, and helps maintain your energy levels.
- Drink water regularly: Aim to drink at least 6–8 cups of water a day, and more if you’re consuming alcohol or eating salty foods.
- Flavour your water: If plain water feels too boring, infuse it with slices of fruit, herbs, or even a splash of citrus for a refreshing twist. This can also help curb cravings for sugary sodas or sugary holiday drinks.
4. Manage Stress and Sleep Well
Christmas can bring a lot of joy, but it can also come with added stress, whether it’s from gift shopping, family dynamics, or feeling like you need to be everywhere at once. Healthline advises focusing on relaxation and stress management to maintain mental and physical well-being.
- Set aside quiet time: Take moments throughout the day for yourself to unwind. Whether it’s a breathing exercise, reading a book, or taking a bath, find ways to de-stress amidst the business of the season.
- Get enough sleep: Rest is essential for maintaining your immune system and staying energised. The National Sleep Foundation recommends 7–9 hours of sleep for adults, and this becomes even more crucial during the holiday season, when late nights and busy days are common.
- Practice gratitude: Focus on the positive aspects of the holiday—whether it’s spending time with loved ones or enjoying the beauty of the season. A positive outlook can reduce stress and improve your emotional health.
Image from: https://treeoflifenutrition.com.au/guide-to-healthy-eating-at-christmas/
5. Be Smart With Alcohol
Christmas parties often feature plenty of cocktails, mulled wine, and eggnog, but it’s important to consume alcohol in moderation. Excessive drinking can lead to dehydration, weight gain, and even digestive issues. According to Healthline, the key is moderation.
- Drink mindfully: Limit alcohol to one or two drinks per day, and make sure to balance them with water to stay hydrated. For lower-calorie options, opt for a glass of wine, champagne, or a light beer.
- Have a designated driver: If you’re attending a party or celebration where alcohol is involved, plan ahead and have a designated driver, or arrange for transportation, so you can enjoy responsibly.
6. Don’t Skip Meals: Fuel Your Body Properly
With all the holiday hustle and bustle, it might seem tempting to skip meals in anticipation of a big Christmas dinner. However, skipping meals can lead to overeating later, resulting in an uncomfortable stomach and excessive calorie intake.
- Eat regular meals: Aim for balanced meals throughout the day that include lean proteins, whole grains, and healthy fats. This will keep your blood sugar levels stable and prevent you from arriving at your Christmas feast famished.
- Snack smart: If you’re planning to attend a party or holiday event, have a healthy snack like a piece of fruit, a handful of nuts, or some yogurt before heading out to avoid overindulging.
Conclusion
Christmas is a time for celebration, connection, and enjoyment. By being mindful of your eating habits, staying active, and managing stress, you can enjoy the holiday season while keeping your health in check. Remember that small, sustainable changes add up over time, so don’t strive for perfection—just aim for balance.
Wishing you a healthy, happy, and festive holiday season!
References:
- Harvard Health Blog – Mindful Eating and Portion Control (https://www.health.harvard.edu/blog/how-much-protein-do-you-need-every-day-201506188096)
- WebMD – Staying Active During the Holidays (https://www.webmd.com/food-recipes/protein)
- Healthline – How to Stay Healthy During the Holidays (https://www.healthline.com/nutrition/how-much-protein-per-day)
- Cleveland Clinic – Staying Active in Winter (https://health.clevelandclinic.org/how-much-protein-you-need)
- British Heart Foundation – Hydration and Heart Health (https://www.bhf.org.uk/informationsupport/heart-matters-magazine/nutrition/protein)
- National Sleep Foundation – Holiday Stress and Sleep
