Christmas health tips to stay nourished and calm this December

It's early December and the run up to Christmas is well underway. It's meant to be a time of joy and celebration, but the buildup to it can often feel more like a race than a restful experience. Endless lists to get things done, for food, presents and the rest!

The combination of last-minute shopping, family gatherings, and busy schedules can leave us feeling depleted, stressed, and far from relaxed. As a health coach, I want to share some practical tips to help you stay calm, nourished, and hydrated in the run-up to Christmas.

Christmas health tips

1. Plan mindful moments of rest

It's easy to get swept away by holiday activities, but small pockets of intentional rest can keep stress in check. Even five minutes of deep breathing, stretching, or simply sitting with a cup of tea can make a difference. Start each day with a quick breathing exercise to set a calm tone. Try breathing in for four counts, holding for four, and exhaling for six. This simple habit can be incredibly grounding.

Quick tips:

• Schedule a 10-minute break every couple of hours.

• Choose something relaxing, like reading a few pages of a book or stepping outside for fresh air and hopefully some sunlight.

• Practice saying "no" to commitments that feel overwhelming or pressurised.

  
  
  
  

2. Fuel your body with nutrient-rich foods

Its very easy to  choose  high-sugar, high-fat foods during stressful time and of course there are mince pies and treats everywhere  but instead of banning treats (because where’s the fun in that?) aim to keep a balance by filling your plate with nutrient-dense options as well. Foods rich in fibre, healthy fats, and protein help keep energy steady and reduce stress responses. Batch cooking and prepping is something I do to get ahead and know that I have something healthy in the freezer for suppers and lunches such as fish pies and soups.

Nutritious holiday foods:

• Nuts and seeds: A handful of almonds, walnuts, or pumpkin seeds make a great snack and are rich in omega-3 fatty acids, known to combat stress.

  
  

• Leafy greens: Spinach, brussel sprouts, kale, and other leafy greens are full of magnesium, which can help reduce stress and tension. Purple broccoli is in season now and a good source or fibre and vitamin K, C and antioxidants. I simply roast with a bit of olive oil , salt and pepper and maybe some garlic or chilli. Slice sprouts finely and use in stir fries and coleslaws.

  
  

• Seasonal fare: Chicory, sweet potatoes, and cranberries are seasonal delights which also add colour, plus help regulate mood and energy.

  
  

• Festive fruit:  Pomegranate and cranberries are rich in antioxidants, which can help combat stress and help promote heart health. Plus, they have anti-bacterial properties.

  
  
  
  

3. Stay hydrated – it’s easier than you think!

Between shopping trips, decorating, and social events, it’s easy to forget to drink enough water. Dehydration can increase stress, fatigue, and even sugar cravings, which can lead to a cycle of overeating and low energy. Aim to keep water accessible throughout the day. 

Hydration tips:

• Set a reminder: Use a phone alarm or an app to remind you to drink water every hour.

  
  

• Keep a water bottle with you: When you’re out shopping or running errands, carry a bottle of water to sip on.

  
  

• Add festive flavours: Enhance your water with seasonal fruit like cranberries, orange slices, cucumber, ginger or a sprig of mint to keep it interesting.

4. Navigate social events with ease

Social get togethers are lovely but can be a source of stress for many people, whether it's navigating food choices or family dynamics. Here are some strategies to keep things light and enjoyable.

At the buffet:

• Fill your plate with veggies first: Adding a base of vegetables gives you fibre and fills you up, so you’re less likely to overdo it on heavier foods like those sausage rolls and mince pies!

  
  

• Choose protein-rich foods: Protein helps keep you full and can help balance blood sugar.

  
  

• Enjoy treats mindfully: Savouring your favourite foods in moderation can help you feel satisfied without the guilt.

Manage social stress:

• Have a plan for conversations: If family topics get stressful, remember you can steer conversations to neutral ground, like holiday plans or shared memories.

  
  

• Prioritise close connections: Spend time with the people who energise and uplift you. If certain gatherings feel draining or fill you with dread it is ok to say no!

5. Move for stress relief – and fun!

Exercise is one of the best stress-busters, but it doesn’t have to be intense to be effective. Movement that you enjoy is more likely to become part of your routine and helps release endorphins, which improve mood and reduce stress.

Easy ways to move:

• Go for a winter walk: Walking in the fresh air, especially if there’s sunshine or a light frost, can be refreshing and mood-boosting. Wrap up warm and maybe take a flask of coffee or hot chocolate to enjoy on the way.

  
  

• Dance to holiday music: Put your favourite festive tunes on and dance around – it’s a quick way to lift your spirits.

  
  

• Stretch before bed: A gentle stretching routine at night can help ease muscle tension from a busy day and prepare your body for restful sleep.

6. Prioritise sleep and self-care

Good sleep is essential for managing stress, mood, and energy levels. It's often a time of late nights with parties and meals out but a few intentional tweaks can make all the difference.

Tips for better sleep:

• Wind down early: Start a calming evening routine an hour before bed. Dim the lights, put away devices, and consider a warm cup of herbal tea. 

  
  

• Set boundaries on screen time: Avoid scrolling through emails or social media late at night, as it can overstimulate your mind.

  
  

• Set a consistent sleep schedule: Going to bed and waking up at the same time each day supports a stable circadian rhythm.

Remember: the Christmas period is a time for family, friends and relaxing - not perfection!

The lead-up to Christmas can be hectic, but remember that joy often comes from little things – sharing a meal with loved ones, laughter, and the spirit of giving. Focus on the experiences that bring you joy and connection, and release the pressure to do it all perfectly.

Wishing you a joyful, peaceful, and healthy holiday season!

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