12 Days of a Healthy Christmas

While we may have the best of intentions, Christmas time may come with some challenges when it comes to staying healthy and looking after ourselves. The food, the stress, the socialising…healthy routines and habits can often be disrupted. Rather than giving up altogether, here are a few ideas to get through.

1. Stay Active Outdoors

• Take advantage of warmer weather and stay active-  try and exercise at least every 2nd day. It might be a walk before breakfast or after a big dinner. Walking after meals supports digestion and lowers blood sugar. Or play some family cricket or beach volleyball. Getting outside is good for mood and lowers stress. If there is one health panacea, it is exercise. Small amounts count too. 

2. Alternate between alcohol and water

• Stay hydrated, especially during hot days. Drink water regularly, and balance festive drinks like alcohol with non-alcoholic, hydrating beverages such as infused water or herbal iced tea.  Alternating an alcoholic drink with a non-alcoholic one is a good way to stay hydrated and not overindulge in alcohol. 

3. You don’t have to drink alcohol just because you are at a social function

• Did you know you can pick up non-alcoholic wine, beer and champagne at your local bottle store? Mocktails are on most menus nowadays too. Experiment and play with new flavours, and enjoy having a glass in your hand. No one needs to know it’s not alcohol, and you will feel much better the next day. 

4. Prioritise Fresh, Seasonal Fruits & Vegetables

• Incorporate summer fruits (like mangoes, cherries, and berries) and salads into meals. They’re nutrient-dense, hydrating, and light, complementing heavier festive dishes. Opt for naturally sweetened desserts (e.g., fruit platters).

5. Practice Portion Control

• I try never to turn up at a party really hungry, and if its going to be just snacky foods, I make sure to have some protein before I go. Enjoy festive treats, but aim for smaller portions to avoid overindulging. Savouring your food mindfully helps with moderation. Having some food before you leave home can help with tendencies to binge at the grazing table.  

6. Practice sun safety- but do get outside in the sunshine

• Aim for getting to the beach first thing in the morning rather than the middle of the day. Get some sun, but do wear some protective clothing and wear sunscreen as soon as the UV rating gets high. 

7. Stick to a Routine

• While Christmas brings social events, maintain your regular sleep, exercise, and meal patterns as much as possible to avoid feeling out of sync. You will enjoy yourself more if you are well-rested and eating well. You may need to plan ahead and organise your time around events, but also, be mindful of your own boundaries and self care.

8. Take advantage of holidays to rest and catch up on sleep

• Many of us reach the end of the year exhausted. While there are fun activities at this time of year, and perhaps some FOMO, it is also a good time for catching up on sleep and deep rest.  You don’t have to say yes to every invitation and activity.  Look after your mental health and your nervous system too. 

9. If you are ‘on a diet’, aim for maintenance

• Many women are just about constantly on a diet and often subsist on too-low calories for long-term health. Sometimes at Christmas, they swing to the opposite extreme, binge, and then give themselves a really hard time. It would be better to not swing from extreme to extreme, and simply give an extra allowance over Christmas. If you are tracking, go for maintenance calories over this time, instead of weight loss. Christmas is only a few days, but you don’t need to give up all of your well-built good habits….just be a bit more flexible.

10. Eating Disorders

• Christmas can be difficult for many people who have eating disorders, such as orthorexia, binge eating or anorexia. It can be difficult to have other people see how you eat, or not eat, and make comments on it. If you need to talk to someone about a possible eating disorder, or anxiety around food, the Butterfly Foundation has a Help Line.

11. Balance Indulgence with Healthy Meals

• If you’re having a rich Christmas dinner, make breakfast or lunch lighter and nutrient-focused, such as smoothies, salads, or protein-rich options. 

12. Manage Stress and difficult family interactions, focus on fun and connection

• Christmas can be overwhelming, so prioritise self-care. Practice present moment awareness, meditation, yoga, or deep breathing to stay calm amidst the busyness. Make time for beach walks and nature time - after all this is your holiday period. We already live in constant overstimulation, so consciously protect yourself from too many activities. If the family interactions are challenging, remind yourself it’s only for a short period, take a walk outside, and practice centering and ground yourself by looking around and feeling your feet on the ground. Remember, the holiday season is about connection and joy, not just food and drink. Prioritise time with loved ones and activities that bring you happiness.