Written by RAIN's Health Expert, Marie Guerlain
Christmas is often seen as a time to let loose, a season of indulgence where food, drinks, and celebrations take centre stage, which can sometimes overshadow our health. However, it doesn’t have to be this way. You can embrace the festive cheer while also taking care of your health and wellbeing.
RAIN’s in-house health expert, Marie Guerlain, shares her expert tips to help you stay healthy while still enjoying the holiday festivities.
Take a Walk After Each Meal
Walking after meals is a proactive step that aids digestion, stabilises blood sugar levels, and prevents the post-meal sluggish feeling. A 10–15-minute walk after big meals burns calories, reduces bloating, and gives you a sense of control over your health, empowering you to make healthier choices and feel more confident in your health journey.
Stay Hydrated
Amidst the festive cheer, it is essential to remember to stay hydrated. Alcohol, festive foods, and colder weather can lead to dehydration. By drinking a glass of water between each alcoholic drink and having at least eight glasses of water daily, you are nurturing your body. For variety, try adding lemon or herbal teas to your hydration routine.
Balance Out Indulgent Meals
If you have a big holiday meal, follow it with lighter, healthier meals in the days afterwards. Incorporate plenty of vegetables, lean protein, and healthy fats to balance the indulgence and give your digestive system a break.
Reduce Simple Carbohydrates
Choose complex carbohydrates, such as whole grains, vegetables, and low sugar fruit (especially berries, acai, and goji), instead of simple carbohydrates like sweets, pastries, and white bread. Complex carbohydrates provide sustained energy and steady blood sugar levels, helping avoid energy crashes.
Get Enough Rest and Sleep
Amidst the hustle and bustle of holiday events, it is crucial to remember to rest and sleep. Late nights can disrupt sleep patterns, lowering immunity and increasing cravings for unhealthy foods. By prioritising at least 7-8 hours of sleep and scheduling relaxation time, you show respect and care for your body, ensuring you are recharged for the festivities.
Add in Some Quick Workouts
Even short bursts of activity can help keep you energised and burn off extra calories. If you are short on time, try 10-20 minutes of high-intensity interval training (HIIT) or bodyweight exercises like squats, lunges, and push-ups.
Practice Portion Control
Holiday spreads can be complex to resist, so start with smaller portions. You can always return for more if you are still hungry, but this approach helps avoid overeating.
Limit Sugary Treats
Enjoy seasonal sweets in moderation, but be mindful of your intake. When you indulge, savour it by eating slowly, which helps satisfy cravings without overdoing it.
Include Fibre-Rich Foods
Fibre aids digestion and helps you feel full and can counterbalance heavy, rich foods. Add fruits, vegetables, and whole grains to meals to support digestion and curb overeating.
Prioritise Protein in Each Meal
Protein can help balance blood sugar levels and keep you full longer. To help manage holiday cravings, include protein at every meal, such as lean meats, fish, nuts, or legumes. This will give you the support to stick to your health goals during the festive season.
Support Digestion with Apple Cider Vinegar or Digestive Bitters
Both apple cider vinegar and digestive bitters can stimulate the digestive system, helping to break down food and absorb nutrients more effectively. These remedies are beneficial before or after meals high in fat, carbs, or protein, which are expected during the holidays.
Apple Cider Vinegar (ACV)
• How It Works: ACV is slightly acidic, which can help boost stomach acid production and break down food, particularly protein. It may also support balanced blood sugar levels after meals, reducing energy crashes.
• How to Use: To enhance digestion, mix 1 tablespoon of ACV with a glass of water and drink it about 15-20 minutes before a meal. If the taste is too strong, add a small amount of honey or dilute it further with water. You can also add the vinegar to a salad of rocket and endives with extra virgin olive oil and have this as a starter before your main meal.
Digestive Bitters
• How They Work: Digestive bitters contain a blend of bitter herbs like dandelion, gentian, and fennel that stimulate digestive enzyme production and bile flow, which helps break down fats. They also activate taste receptors on the tongue, signalling the body to prepare for digestion.
• How to Use: Take 1-2 dropperfuls of digestive bitters directly on your tongue or mix with a small quantity of water before meals.
Tip: Use ACV or bitters as a regular pre-meal ritual during the festive season, especially before large meals. They can improve digestion, reduce bloating, and help prevent that "heavy" feeling after eating.
Caution: If you have acid reflux or a sensitive stomach, start with a smaller amount or consult a healthcare provider before using ACV or bitters, as they may exacerbate symptoms for some people.
Enjoy Mindfully
Savour your holiday treats and meals, focusing on quality over quantity. Eating slowly and enjoying each bite increases satisfaction and helps avoid overeating.
Focus on Quality Time and Activities Over Food
Engage in non-food-related holiday activities like games, crafts, or outdoor activities to keep the focus on quality time with loved ones rather than just food.
These simple tips can help you enjoy the holiday season while keeping your health goals in check. By enjoying the festivities with balance and mindful choices, you will start the new year feeling energised and well and experience optimal wellbeing.
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