The 3 easy tips for a healthier Christmas WITHOUT sacrificing your favorite festive treats – The Sun

EXPLOITATION may seem normal, but a healthier holiday season could be the secret to a happier holiday season.

The Christmas cake is soaking, the Quality Streets are stocked and the mulled wine is warming up.

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Yes, it’s that time of year again, when the temptations of festive treats intensify.

But as delicious as a good canape and a glass of prosecco can be, they can take a toll on your body.

Bloating, stress and lack of sleep are just some of the symptoms that can occur.

So while treating yourself over the Christmas period may have become as traditional as the panto, keeping the balance with some healthy habits can be worth it, not just for our waistlines, but also for our health mental.

The word “balance” may make you wince this time of year, but we’re not suggesting walking around the block after every tartlet.

A few little tips to maintain optimal energy levels, intestinal health and sleep.

“Food is there to be enjoyed,” says Xuxa Milrose, nutritionist at OMNI Wellness.

“There should never be any guilt associated with consuming any food, but there are a few things you can do to offset these indulgences so you feel better and have the energy to enjoy the rest of the vacation.”

Too much joy

Are the end-of-year holidays leaving a bad taste in your mouth?

Digestive problems, including acid reflux, diarrhea and indigestion, affect more than one in three Britons, according to a survey by King Edward VII Hospital.

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A lot can be attributed to indulgent foods, but 45% of respondents also blame Christmas stress.

“Late nights, office parties, and a busy social calendar can lead to a lack of sleep, which can then increase the production of the stress hormone cortisol, which disrupts our gut microbiome,” says Xuxa.

“This can cause symptoms such as nausea, constipation, bloating and diarrhea.”

Additionally, lack of sleep has been shown to promote overeating.

“When we’re tired, we’re more likely to reach for processed carbs, sugary treats, and caffeine for a quick energy boost,” says Xuxa.

“But if you give your body too much glucose too quickly, it causes blood sugar to spike quickly, causing it to crash, returning you to feeling tired.”

Walking wonder

Staying active can help combat the sluggishness that comes at Christmas – a surefire way to take the edge off the holiday cheer.

But don’t worry about trying to squeeze in a spinning class between your social obligations, says personal trainer Aimee Victoria Long.

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“A leisurely walk or bike ride after a holiday meal can aid digestion, improve mood, and provide a great opportunity to spend quality time with family,” she says.

“Take a few moments to stretch – this promotes flexibility, reduces muscle tension and improves circulation. A 10-minute morning yoga sequence or dancing in the kitchen to your favorite Christmas tunes can do wonders. Yoga poses such as happy baby, child’s pose, garland, and seated spinal twist can all help chase away pain and gas sensations, as they help stretch and massage the digestive system.

Raise a glass without guilt

From drinks with friends to turkey dinners with colleagues, who are we to tell you not to enjoy the best parts of Christmas?

“My mantra is: ‘If you want to indulge, enjoy it,'” says Suzy Reading, licensed psychologist and author of Self-Care For Winter.

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“Give your full attention to the experience and listen to all your senses. Christmas is a short time, we can give a little wiggle room to our limits when it comes to eating and drinking, depending on what works for us as individuals.

To silence any nagging self-criticism, Suzy suggests setting intentions for the holiday season.

“Ask yourself what your purpose is this Christmas (perhaps: relax, rest, enjoy, connect, heal, create memories), what you’re giving yourself permission to do, and what your priorities are to alleviate any guilt.”

10 tips for achieving festive balance

Nutritionist Xuxa Milrose shares her foolproof tips to help you feel better all Christmas long.

STAY HYDRATED

If you consume more alcohol than usual, you will need to increase your water intake to avoid dehydration and keep your stools healthy.

Drink a glass of water between alcoholic drinks and at least two liters per day.

PROTEINS FIRST

When enjoying a party buffet, try to eat proteins and vegetables before carbohydrates to reduce blood sugar spikes, which lead to hunger and fatigue.

Fill your plate with a variety of colors, textures and fiber to support diverse gut bacteria.

PRESS REPLENISH

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Alcohol causes the loss of electrolytes like magnesium, potassium and calcium.

This also depletes nutrients like zinc and iron.

To replace them, have a smoothie in the morning containing banana, spinach and almond butter, or try a sports drink or a natural alternative, like coconut water.

ADD GINGER

It is an effective remedy for nausea and stomach upset, and can also boost your immunity.

Try drinking fresh ginger tea with lemon and manuka honey.

GO NUTS

Brazil nuts are a rich source of selenium, which may help reduce inflammation and oxidative stress associated with alcohol consumption.

Take a few each day.

DRINK MINT TEA

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Fresh mint or peppermint tea after a meal can help relieve digestive discomforts such as gas, bloating and indigestion.

EAT YOUR GREEN

Brussels sprouts are finally having their annual moment – ​​but why not enjoy them throughout the month of December?

Along with kale, broccoli, and spinach, these leafy greens are packed with nutrients like magnesium—which promotes better sleep—as well as vitamin A and fiber, which help stabilize blood sugar levels.

TAKE VITAMIN D

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A vitamin D supplement can boost your immune response to coughs and colds. It can also help with sleep, stress and energy.

The NHS recommends 10 micrograms (400 IU) per day in winter when there is less sunlight.

ALLEVIATE

After a busy evening, getting outside will help you get back on track.

Exposing yourself to natural light as soon as you wake up can help regulate your circadian rhythm (your sleep/wake cycle), which helps keep your mood, energy, and gut health stable.

IMPROVE YOUR ANTIOXIDANTS

As for alcohol, opt for a glass of red wine, as it contains resveratrol, an antioxidant that may contribute to heart health.

Lower-calorie drinks, like a spirit with tonic or sparkling water and fresh lime, can protect your waistline and prevent hangovers, which feed on sugar.