The festive season often brings a whirlwind of late-night parties, mulled wine with friends and family, and indulgent feasts, making it challenging to prioritise your health and well-being. However, maintaining balance is key, and you can adopt small yet effective health habits to stay mentally and physically well without missing out on the fun.
In this article, Plenish Nutritionist Katie Morley highlights four simple habits to focus on during the festive period, helping you enjoy the celebrations while keeping your health on track without feeling overwhelmed.
1. Support your gut microbiome health
Taking care of your gut health is crucial during the festive season, as it plays a vital role in both physical and mental well-being. Physically, a healthy gut may support digestion, metabolism, immunity, and could help reduce inflammation. Mentally, it may contribute to mood regulation and cognitive function through the gut-brain axis.
The combination of increased alcohol consumption, stress, travel and lack of sleep during this time can disrupt your gut health. To maintain balance, prioritise gut-friendly habits such as incorporating probiotics, vitamin C, vitamin D, and plant-based foods like fruits, vegetables, whole grains, legumes, nuts, and seeds. Additionally, make sure you get plenty of sleep to keep your gut and overall health in check.
2. Practise mindful eating habits
Mindful eating means fully focusing on your eating experience by noticing and appreciating the colours, smells, sounds, textures and flavours of your food. It involves eating slowly without distractions, such as digital devices, and tuning into your body’s hunger and fullness signals. For instance, take a moment before going back for second or third servings to make sure you are not overeating to the point of feeling bloated or experiencing discomfort.
To get started, try these simple tips: eat at a table instead of in front of the TV, and keep digital devices out of reach to stay fully engaged in your meal. Practising mindful eating may help with weight management, reduce cravings and improve digestion.
In addition, before reaching for chocolate first thing in the morning, have something protein-rich beforehand (for example, a handful of nuts and seeds). This can help stabilise your blood sugar, leading to better mood and energy levels throughout the day.
3. Explore Intermittent Fasting before or between festive gatherings
During the festive season, it’s easy to snack throughout the day, even when you are not truly hungry. However, constant eating can overwork your digestive system, potentially causing inflammation, brain fog, fatigue and mood swings. Practising intermittent fasting can be a useful way to give your digestive system a break, helping you feel and look your best during this busy time.
Intermittent fasting involves extending the period your body spends in a fasted state by shortening your eating window. There are several methods you can try to fit your lifestyle, and Plenish cleanses are a great option because they provide a variety of organic juices packed with essential nutrients during fasting periods. Whether you are interested in an immunity-boosting cleanse, a 48-hour cleanse, or one focused on women’s health, there is a cleanse to suit everyone’s needs. Intermittent fasting is believed to offer several health benefits, including improved weight management, increased energy, better cognitive function, and reduced inflammation.
4. Incorporate stress-relieving foods in your diet
Stress is common during the festive season, especially when striving to create the perfect Christmas with friends and family. This often leads to elevated levels of the stress hormone cortisol, produced by the adrenal glands. The good news is that certain foods may be able to help lower cortisol levels, reducing stress and anxiety.
To alleviate stress naturally, consider incorporating these foods into your diet:
- Vitamin C-rich foods like grapefruit, oranges, lemons, limes, red peppers, tomatoes, and broccoli may support cortisol balance and manage stress.
- Nuts and seeds are packed with magnesium, protein and fibre, which can support relaxation.
- Green tea contains L-theanine, an amino acid known for its potential calming effects.
- Probiotics may promote cortisol balance through the gut-brain axis, promoting stress reduction.
Author: Plenish Nutritionist, Katie Morley
DipNT, mBANT, mANP, CNHC
Email: katiemorley@holsome.uk
Website: www.holsome.uk