How Women In Wellness Stay Healthy Over Christmas

“The thing is, you don’t want to let a few days of Christmas fun turn into six weeks of excess. Sweet treats are everywhere from now until the New Year, and it’s easy to fall into the habit of grabbing a Quality Street every time you pass the office kitchen, but eating in this way leads to food guilt. Instead, make sure what you’re indulging in matters to you. Christmas is a great example of a time when there’s more alcohol, stress and food, and less time for self-care, sleep and exercise. Be religious about giving your body the care it needs. Start your day with a protein, fibre and fat-rich breakfast, which will control cravings throughout the day and ensure you’ve shown your gut microbiome some TLC – my go-to is avocado, salmon and greens with olive oil – and ensure you’re eating plenty of cruciferous vegetables to support the liver. It also helps to have a few tried-and-tested workouts up your sleeve. Whether it’s a run or your favourite studio class, something you genuinely enjoy means you’re more likely to do it. When I’m hungover, a long brisk walk always helps, as does an electrolyte-rich drink, like Cellular Hydration.”

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“If you are drinking frequently, consider supplementing with milk thistle, which can help support the liver. Avoid daily drinking, though – alcohol hugely compromises recovery and is one of the biggest energy sappers. Avoid high-sugar mixers and cocktails, and instead opt for good-quality dry wines and champagne or good-quality white spirits. If you are hungover, have a cool shower, head out for a brisk walk, and take a nap. Also try reiki – it can work wonders on a hangover. Christmas food doesn’t need to be unhealthy, either. Smoked salmon with scrambled eggs is a fantastic, nutrient-dense option for Christmas morning, while the choice of quality chocolate has never been better – opt for one that contains a minimum of 70% cocoa. Instead of crisps, snack on omega-3-rich walnuts; make your own cranberry sauce with orange zest, ground cloves and xylitol; and indulge in seafood on Christmas Eve, which is low in carbs and rich in quality protein.”

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“Try to stick to your usual fitness routine as much as possible, even if it means scaling things back – a 15-minute HIIT workout and brisk walk are better than nothing. If you can, fit in a workout first thing before the day gets away with you. Plus, it gets dark early, which sends motivation plummeting. I keep a set of dumbbells in my kitchen and fit in a couple of rounds of squats or lunges while I wait for the kettle to boil. If you have an evening event, eat as cleanly as possible during the day, packing in plenty of protein and green vegetables, and avoiding caffeine, which can act as a diuretic.”

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“In traditional Chinese medicine (TCM), the spleen represents digestion. If we have a strong spleen, the food we eat is transformed into energy. The liver, meanwhile, is where detoxing happens, but fatty, sweet and heavy foods, as well as alcohol, put a strain on the liver. Lethargy, bloating, abdominal cramps, flatulence and constipation (or diarrhoea) are signs your spleen and liver aren’t in balance. Even if you’ve had a big dinner, never skip breakfast, and focus on keeping your middle warm – a bowl of warm porridge with stewed fruit is ideal. To take the burden off digestion and reduce appetite, drink warm water throughout the day. Also be wary of raw fruit – oranges, bananas and mango are difficult to digest and can weaken digestive fire. Instead, enjoy stewed fruit and avoid yoghurt, cheese and cow’s milk, which can make the body feel heavy. If you have a heavy meal on the cards, add bitter foods – like chicory, rocket, red cabbage and endives – to support fat digestion and liver function. And if you’re hungover, brew a strong cup of green tea, using three teabags per mug, which, according to TCM, reduces heat in the liver and soothes a sore head.”

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“A broad-spectrum digestive enzyme can be helpful when you are having larger, more indulgent meals – they’ll give your body the support it needs to break down your food, helping you to feel more energised after a meal. It’s also worth supplementing with magnesium, which can get depleted very quickly in times of stress. Plus, when we are stressed, our digestive capacity is reduced, so taking magnesium can support optimal digestion. I take a teaspoon of apple cider vinegar diluted in water before a big meal, too. If you don’t like the taste, add it to salad dressings. A quality vitamin C supplement, meanwhile, will support the immune system and help the body fight the free radicals produced by stress. Nutrition-wise, eat foods rich in sulphur, like eggs, onions, garlic, broccoli and cauliflower. Alcohol depletes levels of glutathione, the body’s main antioxidant, which affect the liver’s ability to break down alcohol, and sulphur-rich foods will bring levels back into balance.”

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