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From nutritious foods to fuss-free workout strategies, wellness experts share their top hacks for smashing the Christmas season
Summary
1Beans are the answer
“Mixed beans should be a staple of your festive spread. Not only are they naturally full of potassium, magnesium…”
2Reach for the H2O
“With our immune systems working overtime to keep us free from coughs and colds, it’s important to make sure…”
3Shift your movement
“If you don’t have the motivation for long sessions in the weights room, switch to full-body workouts organised into…”
Whether your diary is crammed full of back-to-back seasonal soirées or you're scrambling to meet your end-of-year deadlines, December has a way of pushing our limits – stress, sleep and nutrition included.
If you’re currently surviving on a combo of coffee and adrenaline, the reassuring news is that you’re not alone. A survey by Mintel found that 36% of people in the UK feel stressed during the festive season, with the financial strain of gift-giving, family tensions and the expectation to host the ‘perfect’ day topping the list of triggers.
One way to make this Christmas a little kinder on your mind and body? Get a head start on your January resolutions by adopting healthy microhabits now. To help you do just that, we asked 12 leading wellness experts to share the tips and routines that keep them feeling their best.
Add a portion of beans to your Christmas dinner, says dietician Dr Megan Rossi
“Mixed beans should be a staple of your festive spread. Not only are they naturally full of potassium, magnesium, folate, iron and zinc, but the fibre found in beans are converted into short-chain fatty acids in the body," says Dr Rossi.
“If you’re planning to enjoy a few festive drinks, try eating a portion beforehand; they can help counteract the effects of 'leaky gut', where alcohol weakens your gut barrier,1 allowing unwanted chemicals to slip into your bloodstream.”
What we learned: Fibrous black beans, kidney beans and chickpeas are an overlooked festive food group when it comes to adding fibre to your diet. However, there’s no easy fix for reversing the effects of alcohol, so try mixing it up with festive mocktails too.
Order a glass of water with your tipple of choice, says GP Dr Emeka Okorocha
“With our immune systems working overtime to keep us free from coughs and colds, it’s important to make sure we stay hydrated over the festive period. During the winter, your body uses higher amounts of water to humidify cold air, which puts you at higher risk of dehydration," says Dr Okorocha.
“If you’re heading to the pub with friends, try alternating each alcoholic drink with a glass of water, and sip on water drinks to help your body rehydrate.”
“If you’re heading to the pub with friends, try alternating each alcoholic drink with a glass of water”
What we learned: Regularly sipping on a glass of good old H2O can help to bolster your immune system in the fight against unwanted winter bugs.
Struggling with regular workouts? Tap into the venous shunt effect, says personal trainer Luke Worthington
“If you don’t have the motivation for long sessions in the weights room, switch to full-body workouts organised into tri-sets consisting of one lower body movement, one upper body movement and one core exercise," says Luke.
“Tapping into this style of exercise takes advantage of a phenomenon known as the ‘venous shunt effect’,2 where the cardiovascular system has to work extra hard to shift blood from the working muscles in the lower body, to the upper body and then back again.”
What we learned: If you find it hard to prioritise movement over Christmas, shifting your focus to short but powerful full-body circuits is a smart way to reap maximum benefits in minimal time.
Try LED light for skin, says dermatologist Dr Ifeoma Ejikeme
“LED light therapy, a skin treatment that uses low-level light in different wavelengths and colours, is one of my go-to treatments for a glowing winter complexion," says Dr Ejikeme.
“As with anything, the key is consistency. So, try using it every day and your skin will be Christmasy party ready in no time.”
What we learned: If the tricky combo of cold weather, central heating and lack of sunlight has left your skin looking less than its best, a short session of LED light therapy may help you to sidestep seasonal skin.
Aim for 30 different plants per week, says gastroenterologist Dr Will Bulsiewicz
“If you're tucking into a rich Christmas lunch or dinner, try starting the day with a nutritious breakfast, like a chia pudding or smoothie bowl. Ideally, you should be aiming for around 30 different types of plant foods3 per week, according to emerging research from the American gut project, as fibre feeds your microbes, helping them thrive," says Dr Bulsiewicz.
What we learned: Finding sneaky ways to add extra plant points to your diet over the festive week can help you after polishing off a roast dinner with all the trimmings.
Focus on just 15 minutes of movement per day, says pilates instructor Bryony Deery
“It’s important to be realistic about your time in December. The month can be full-on with socialising, and those hour-long gym sessions are the first thing to fall to the wayside. Just 15 minutes of movement, like walking or Pilates, and five minutes of mindful breathing each day can help you to stay on top of your fitness goals,” says Bryony.
“It’s important to be realistic about your time in December”
What we learned: Instead of taking an all-or-nothing approach to fitness, dialling things down with micro pockets of movement can help you to stay on track with your goals.
Tap into the science of gratitude therapy, says medical doctor Dr Emilia Vuorisalmi
“If you’re feeling stressed about hosting this Christmas, one effective hack is to mentally replace the phrase ‘I have to’ with ‘I get to’. For example, ‘I get to cook Christmas dinner for my family.’ This slight shift in mindset plays on the science of gratitude therapy, which studies4 suggest can boost feel-good oxytocin levels and reduce stress hormones,” says Dr Vuorisalmi.
What we learned: The small act of mentally expressing appreciation for what we have can curtail feelings of seasonal stress and frustration, reminding us of all the good stuff we’ve got going on.
Swap your morning scroll for a spot of nervous system regulation, says mind-body practitioner Jen Mann
“Nervous system regulation is about calming down our bodies and conditioning them to react to stress more appropriately on an ongoing basis," says Jen.
“Start your day feeling grounded and energised with this simple bathroom routine: splash your face with cold water to wake up your system. Then, take a deep breath and exhale with a ‘voooo, aaaa, eeee’ sound five times to release tension and calm your mind. Finally, shrug off any lingering stress by shaking your hands, arms and legs for 30 seconds.”
What we learned: Instead of spiking your cortisol levels by reading stressful emails first-thing, try a grounding nervous system routine to start your day in a peaceful ‘rest and digest’ state.
“Start your day feeling energised with this simple bathroom routine: splash your face with cold water to wake up your system”
What we learned: Instead of spiking your cortisol levels by reading stressful emails first-thing, try a grounding nervous system routine to start your day in a peaceful ‘rest and digest’ state.
Set your alarm for the same time every day, says sleep expert Dr Neil Stanley
“As tempting as it can be, avoid lying in during your Christmas break. Studies show that we start waking up about an hour and a half before we actually get out of bed," says Dr Stanley.
“If our body and brain know when we’re going to wake up, they can prepare us to rise and hit the ground running. So, while it might seem tempting or even necessary to lie in and catch up on missed sleep, it’s actually counterproductive.”
What we learned: Sticking to a consistent wake-up time helps regulate your circadian rhythm so you don’t fall victim to festive oversleeping.
Learn how to argue well, says relationship coach Vicki Pavitt
“Christmas can be full of family disagreements, so learn the art of arguing well. Stick to the topic at hand and be specific when you talk about what’s bothering you, avoiding statements like ‘you always’ or ‘you never’. Try to listen and understand the other person’s point of view rather than aiming to ‘win’ the argument. Also, know when to say you’re sorry,” says Vicki.
What we learned: Keeping the peace can be difficult, but improving your communication skills can help you avoid a full-scale family meltdown.
Snack on citrus fruits, says nutritionist Rhiannon Lambert
“I like to support my immune system by incorporating more vitamin C-rich foods into my diet at Christmas. Found in citrus fruits like lemons, limes, grapefruits and oranges, vitamin C supports the normal function of your immune system.5 It also acts as a powerful antioxidant, protecting your immune system from damage,” says Rhiannon.
What we learned: Since your body can’t produce or store vitamin C, it's important to make it a regular part of your meals, especially when you're feeling under the weather, as your body’s nutritional needs increase when you’re ill.
Rethink your Christmas footwear, says bunion specialist Dr David Gordon
“Lots of women like to dust off their dressiest heels during party season, but a high heel with a narrow toe box will have a painful impact on feet, putting pressure on existing bunions. Selecting a slightly lower heel with a wider toe box that can fit the width of your foot is a smart way to prioritise foot health without sacrificing your style,” says Dr Gordon.
“The secret to a pain-free Christmas party lies in swapping ultra-high stilettos for wide-fit block heels”
What we learned: The secret to a pain-free Christmas party lies in swapping ultra-high stilettos for wide-fit block heels that keep your feet feeling happy and comfortable during drinks, dinner and late-night dancing.
The final say
Good health starts from the inside out. At a time of year where everyone you know is sniffling their way through a cold, suffering with a seasonal hangover or struggling with their diet, adopting some of these gentle practices can help you to stay fighting fit without missing out on the seasonal fun.
The advice in this article is for information only and some of the information reflects the experiences of others and should not replace medical care. Please check with your GP or healthcare professional before trying any supplements, treatments or remedies. Food supplements must not be used as a substitute for a varied and balanced diet and a healthy lifestyle.
- Aleman RS, Moncada M, Aryana KJ. Leaky Gut and the Ingredients That Help Treat It: A Review. Molecules. 2023 Jan 7;28(2):619.
- Young DB. Venous Return [Internet]. Nih.gov. Morgan & Claypool Life Sciences; 2010. Available from: https://www.ncbi.nlm.nih.gov/books/NBK54476/
- Feng Y, Duan Y, Xu Z, Lyu N, Liu F, Liang S, et al. An examination of data from the American Gut Project reveals that the dominance of the genus Bifidobacterium is associated with the diversity and robustness of the gut microbiota. MicrobiologyOpen [Internet]. 2019 Sep 30;8(12). Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6925156/
- Diniz G, Korkes L, Luca Schiliró Tristão, Rosangela Pelegrini, Patrícia Lacerda Bellodi, Wanderley Marques Bernardo. The effects of gratitude interventions: a systematic review and meta-analysis. Einstein (São Paulo). 2023 Jan 1;21(21).
- Carr AC, Maggini S. Vitamin C and immune function. Nutrients. 2017 Nov 3;9(11):1211.
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