The holidays are an exciting, social and fun time of year for most of us. Social events and parties, celebrations, festive treats and cocktails, you name it! But with the positives come certain challenges too. It can be difficult to maintain a healthy and balanced diet or exercise routine, you might find yourself drinking or eating in ways that don’t leave you feeling your best, and your sleep and energy levels may suffer. However, you can support your health and wellbeing during this busy and chaotic time of year (and beyond) by making a few small and sustainable swaps, without needing to feel restricted or deprived from enjoying the festive celebrations and treats along the way! Let’s dive into some effective strategies to help you feel your best, while still making the most of this special period.

Move regularly in ways you enjoy.

While exercise is often the first thing to be removed from your schedule when life gets busy and demanding, commit to making movement a priority over the holidays. If you automatically think, “Urgh, but I just want a break from exercise, it’s such a chore,” this is a signal you’re in need of a mindset shift. Exercise should never feel boring, or like something you have to do. Instead, it’s time to find the type of movement you love and look forward to doing! 

In order to find the right style of movement for you, it’s important to recognise that not all exercise needs to be intense, exhausting or sweaty. It’s not about how many calories you burn during a session, or how depleted you feel afterwards. The best and most effective workout for you is the one that leaves you feeling energised and uplifted! It’s the one you enjoy, and want to be consistent with. Whether that’s a gentle yoga flow, Pilates, barre, boxing, HIIT, running, strength, or a mix of all the above, finding the movement style which serves you both mentally and physically is crucial. Take your time to experiment and try different things, until you find one that feels right for your mind and body. And once you’ve discovered the movement style you enjoy, make it a priority! 

You don’t have to workout every day - particularly during such a busy time. But setting aside even 15-30 minutes a few times each week to move your body in a way which feels liberating, rejuvenating and energising is so important, especially in the holiday period. Not only will this commitment allow you to nurture your body, and help relieve any stress building up at a chaotic time of year, it also allows you to reconnect and check in with yourself, to identify how you’re really feeling and what you’re in need of. When you’re moving your body, you give yourself the space to be present with yourself and prioritise your own needs. Tune into your breath, notice the thoughts that come up during your movement. What do you need more of? Or less of? Do you need to rest, or are you feeling energised and ready for social interaction? How are your emotions showing up in your body? Take the opportunity to appreciate the expression that comes with physical movement, and think of it as a chance to check in and connect with yourself, rather than a chore or a way to “burn off” your food and drink choices.

How you eat matters.

When it comes to festive celebrations and parties, it can be all too easy to go overboard, reverting to binge eating behaviours or only opting for foods which leave you feeling sluggish and low in energy. Or, you might fall on the other side of the spectrum and find yourself “saving up” your energy intake for an event by restricting yourself throughout the day so you can go wild later on without feeling guilty.

Both of these approaches are far from ideal. First of all, your attitude towards eating is a really important consideration - particularly during the holidays. Give yourself unconditional permission to eat all the festive treats, and indulge in the delicious cocktails. And do so without any caveats or rules - you should never restrict yourself before or after the fact, even if you do go a little overboard on the less nutritious options.

Instead of restricting your food intake before an event, or feeling guilty or angry with yourself for indulging afterwards, be sure to eat as normally as possible at this time of year. This begins with breakfast; start your day with a nourishing, satiating breakfast including a source of protein, healthy fat, carbohydrate and fibre to provide you with the energy you need for the day ahead. Starting the day off strong supports stable blood glucose levels, energy levels and general health during a period of extra demands on your body. 

Then, continue eating adequate and regular meals throughout the day, no matter what your plans for later on may involve. You don’t need to “save up” or “earn” calories for later on, just as you don’t need to “burn off” things you’ve eaten previously with exercise. Be sure to include plenty of vegetables to support your immune system during this time, as well as lean proteins, fats and carbs to ensure you’re nourishing your body and mind, without feeling restricted or deprived in any way.

And when you’re in the moment, enjoying a festive celebration with a cocktail or two, or indulging in puddings and delicious treats, try to eat mindfully. Really savour the foods you choose, taking time to appreciate how they taste, smell, feel in your mouth. Think of each food as an experience, and enjoy the pleasure food can bring you by eating slowly and mindfully as much as possible. Not only will this support digestion and allow you to feel more satiated, you’ll also be better able to check in with your body, tune into your hunger and fullness signals, and bypass any guilt associated with the less nutrient-dense food options. Remember, you deserve to enjoy any and all foods without guilt or needing to compensate, simply because you exist. Experiencing pleasure and joy in food is something you deserve to do, so embrace the opportunity this holiday season.

Be aware of your habits and downfalls.

Do you tend to neglect your veggies in favour of cakes and festive treats when it comes to party season? Maybe you forego your protein intake and opt for sugary, refined carbohydrate foods instead. Whatever your habits may be during busy and social times of year, be honest with yourself and practise awareness. Notice when you’re forgetting to prioritise these important nutrient-dense foods, and implement some strategies to help meet your nutrient needs consistently.

For example, if you’re heading to a party and you know the food on offer will consist of sugary desserts, canapes and alcohol, can you steam a plate of green vegetables to enjoy beforehand? This way, you know you’ve met your nutrient requirements before you even arrive at the event, so you can relax and enjoy the less nutritious food options while you’re there.

Similarly, if you know you’ll struggle to get some protein into your dinner, why not add a couple of protein-rich snacks throughout the day to help you meet your protein needs, and allow you to feel satiated later on?

And if you know you tend to forget to hydrate at events, and instead opt for all the margaritas and mojitos, be sure to get in at least 2L of water earlier on in the day to avoid dehydration (more on this later!).

Know yourself, know your shortfalls, and plan in advance. Implementing simple strategies can help avoid any nutrient deficiencies and the associated adverse health outcomes, so planning and self-awareness are key.

Practise self-compassion.

Following on from the last tip, it’s important to show yourself compassion and forgiveness if you do find yourself over-indulging over the holidays. Remember, it happens! Even the most mindful eaters often experience this, particularly around the festive season.

Instead of dwelling on something you’ve already eaten, forgive yourself. Instead of feeling like you need to “burn off” excess food, or compensate by restricting yourself in the days following a binge or overindulgence, choose to simply move forward. Know that it’s in the past; you’ve eaten the food, there’s nothing to be done about it other than to move forward with your day. Leave the past in the past, and simply focus on being more mindful and present with your future food choices.

And remember it doesn’t matter if you overindulge occasionally - it’s not the end of the world! It won’t have disastrous consequences. Be kind to yourself, and practise talking to yourself in the same way you would a friend or loved one: with kindness, love, forgiveness and compassion.

Prioritise sleep and rest.

While it can be difficult to set and maintain boundaries, or say no to some of the social occasions and celebrations during this time of year, it’s important to remember to prioritise downtime and rest. Often, if you’ve been pushing too hard throughout the year or overcommitting, burnout can catch up to you around the holiday season. This makes it even more important to learn when to take time for yourself to rest and recover. 

Don’t be afraid to say no to some of the opportunities that come your way - there will always be more ahead! But there’s no point attending parties when you’re a shell of yourself, unable to enjoy the event because you simply don’t have the energy or capacity to be there. Instead, only say yes to the things you really want to attend - those which bring you joy and fill your cup.

And be sure to get enough sleep. If you’re out late partying the night away, maybe it’s a good idea to skip your early morning gym session to prioritise an extra hour of sleep. After all, sleep is one of the most important pillars in supporting optimal health - it assists with immune system function, metabolism, energy levels, cognitive function, making wise food choices and so much more. When your body is taking a beating from all the extra demands during the holidays, it’s more important than ever to ensure you’re getting a solid 7-9 hours of good-quality sleep every night, even if that involves shuffling around your schedule a little to make it happen. You’ll thank yourself for it later!

Hydrate!

Don’t simply swap your water intake for sugary cocktails and dehydrating alcoholic beverages. These types of drinks do not count towards your daily fluid requirements. Now more than ever, ensure you’re drinking at least 2L of water per day - and consider increasing this if you do plan on drinking alcohol too. 

Staying hydrated helps support your immune system and energy levels, and allows your body to naturally flush out any unwanted toxins. If you’re drinking at a social occasion, be sure to alternate every alcoholic drink with at least one large glass of water. Not only will his help reduce your hangover the next day, it also helps mitigate the dehydrating effects of alcohol and the havoc this can wreak on your general health. It’s a small but simple strategy to help you feel your best this holiday season.

There you have it, simple but effective strategies and swaps to implement this holiday season, to ensure you continue feeling your best despite the busyness and chaos that often comes with this time of year. Remember, you can make the most of this period while still nourishing your mind and body, you just need to be aware of your habits and downfalls, and plan accordingly. Happy holidays!