By Rachel Davies, Nutritional Therapist
The festive season is a time of celebration and connecting with loved ones. However, it’s also a period when health routines can easily go out of the window, leaving us feeling sluggish and rundown as the new year begins. In this blog, I’ll share practical tips to help you strike the perfect balance: enjoying the festivities to the fullest while also taking care of your wellbeing.
1. Practice Portion Awareness
Enjoy festive meals while keeping portion sizes in check. Use smaller plates to avoid overloading, and take the time to savour each bite. Eating slowly not only helps you enjoy the flavours more but also gives your brain time to register when you’re full, preventing overeating. Listen to your body’s hunger and fullness cues and stop eating when you feel satisfied, not stuffed!
2. Create Balanced Plates
With each meal, aim for a mix of lean protein, colourful vegetables, complex carbohydrates such as whole grains, and healthy fats. This ensures you get plenty of essential nutrients and helps to keep you feeling satisfied. Prioritising nutrient-dense foods helps offset the less nutritious festive treats you might enjoy.
3. Stay Hydrated
Don’t overlook the importance of staying hydrated during the celebrations. Drinking plenty of water aids digestion, keeps energy levels steady and helps regulate your appetite. Keep a water bottle handy and consider alternating alcoholic or sugary drinks with water during celebrations to stay balanced.
4. Make Smart Treat Choices
Holiday treats are an inevitable part of the festive season, and you should absolutely enjoy them! The key is to be intentional about how and when you indulge. Rather than grazing mindlessly, decide ahead of time which treats you’ll have and savour them fully. Opt for homemade or healthier versions of your favourite desserts and limit overly processed sweets to feel satisfied without overindulging.
5. Practice Mindful Eating
Take your time to enjoy each bite of your festive meals, focusing on the flavours, textures and aromas. Eating mindfully not only enhances your enjoyment of food but also helps you avoid overeating and supports better digestion.
6. Prioritise Restful Sleep
Ensure you’re doing your best to get in 7-9 hours of quality sleep each night to keep your immune system strong, manage stress and maintain overall health, even during the busyness of the festive season. My tips on what to eat to support sleep can be found here. If sleep is something you struggle with, Extracted’s Sleepee supplement is a great way to give your sleep a little extra TLC through the busy Christmas period and beyond.
7. Stay Active
Stay active during the holidays by sticking to your usual exercise routine or finding fun, festive ways to move your body to maintain physical and mental wellbeing. Whether it’s a family walk, a dance session or a quick home workout. Small bursts of activity can make a big difference to your mood and help you feel your best throughout the holidays.
8. Manage Christmas Stress
While the festive season is meant to be joyful, it can also be stressful with packed schedules and the pressure to make everything perfect. Chronic stress can take a real toll on your immune system and overall health. Incorporate calming practices like deep breathing, meditation or yoga into your routine to support stress management. Even a short walk outdoors or taking a few minutes for yourself can help you feel more grounded amidst the holiday chaos.
9. Focus on Veggies
Load your plate with colourful vegetables, which are rich in nutrients and fibre. They help keep you satisfied while supporting healthy appetite control. Plus they contain lots of phytonutrients which supercharge your immune system. If you’re looking for a little extra nutritional support, consider Extracted’s quality multinutrient - Multee - in addition to prioritising quality whole foods.
10. Drink Alcohol Wisely
Approach festive drinks with mindfulness. Excess alcohol can interfere with sleep and weaken your immune system. To stay balanced, alternate alcoholic drinks with water, choose lighter options, and set a personal limit that allows you to enjoy the celebrations without overindulging.
11. Maintain Consistency
Keep your eating habits steady by avoiding skipped meals or irregular eating patterns. Balanced, regular meals throughout the day help prevent overeating and keep your energy levels stable. Consistency ensures you’ll feel your best both during and after the festive season.
12. Take Time for Yourself
Amidst the busyness of the holidays, don’t forget to prioritise some self-care. Whether it’s taking a quiet moment with a cup of tea, or enjoying a hobby you love, carving out time for yourself can help you stay calm and reduce holiday overwhelm.
The festive season is a time to celebrate, not to feel guilty or stressed about your health. The holidays are about more than just eating – it’s a time to connect with loved ones and create lasting memories. By incorporating these simple strategies, you can enjoy the Christmas period while maintaining your well-being.
This blog is written by Nutritional Therapist Rachel Davies. Rachel is registered with the BANT (British Association of Nutrition and Lifestyle Medicine) and the CNHC (Complementary and Natural Healthcare Council). She continually attends CPD training to further her expertise and keep abreast of the fast moving field of nutritional science.
Note: This article is for informational purposes only and is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition.