Xmas survival guide

Approx reading time 8 mins – fact checked ✔️

OVERVIEW

Christmas may not be the same this year, but it’s more important now than ever to support your immune, mental and overall wellbeing.  We tend to over-eat during the christmas period, indulging in extravagant foods at work parties and family events. Overindulgence places a lot of stress on our digestive system which often contributes to gastrointestinal issues such as diarrhea, constipation, heartburn and excessive flatulence. This article will cover some key areas to focus on and will then go on to give some useful tips on how to best safely navigate the xmas food calendar.

STRESS 

All the stress of shopping, wrapping presents and endless to-do lists can impact your short-term stress responses, resulting in increased cortisol production, our stress hormone (1). Cortisol has an anti-inflammatory effect on the body dampening the immune response, thus making you more vulnerable to illness, as well as impairing digestion (1).  So make sure you spend some time engaging in some mindfulness. Consider 15 minutes away from your busy routine and engage in some ‘me time’.  Any form of medication has been shown to have profound benefits on the body, reducing pro-inflammatory and increasing anti-inflammatory signaling (2). Avoid the temptation to try and cope and fit it all in thinking that there is no time. This is not an option, make some time, it may be the single best thing you do over the festive period to avoid feeling overwhelmed!  Some of the cooking can be done days in advance (ie stuffing, potatoes) and heated up on the day, significantly reducing stress levels on the day.  Delegate some chores, do not try and do it all yourself. Try to spread your tasks throughout the upcoming week which may allow more valuable ‘me time’ to relax and wind off or see to your kids.

SLEEP

Sleep is vital to enable the body to restore damage tissues and mop up all those nasty free radicals you have produced during the day (3). Melatonin, our sleeping hormones is one of the most powerful anti-oxidant hormones produced endogenously (inside the body) and a key regulator of sleep (4). Remember that cortisol and melatonin work antagonistically to each other, in other words, if cortisol is elevated during the latter part of the day, it will impact your melatonin levels and may lead to low quality sleep (5). 

ALCOHOL

Alcohol dehydrates the body and depletes the body of key nutrients by increasing their excretion(6).  Vitamin and minerals depleted by alcohol consumption include vitamin A, B2, B6, B9, calcium, zinc and magnesium (7), key nutrients required for many chemical reactions in the body acting as co-factors (helpers).  Red wine has a considerable evidence-base showing cardio-protective effects helping raise the good HDL cholesterol (8), as well as its antioxidants content, a polyphenol known as resveratrol (9). However, excessive alcohol can lead to liver damage and increase blood cholesterol (10). By being mindful and choosing a small glass, enjoying the taste and sipping slowly, may help you to stretch your small glass of red wine that extra mile.  Consider the alcohol content of your drink, lowest is best. Distilled liqueurs and spirits tends to have a much higher alcohol volume per measure than beer and wine. But more importantly, IF YOU INTEND TO DRIVE, PLEASE DO NOT DRINK! Get a taxi or walk instead, its just not worth risking your life and that of others, be mindful. Alternatively, why not consider an alcohol-free Christmas, it’ll make your new year’s goals less of a struggle.  If not, consider alcohol-free beers and/or lower sugar alcoholic beverages (figure 2) such as whisky, brandy, gin or vodka with sparkling water for extra hydration. Adding some herbs such as mint leaves or lemon slices, can make the drink more palatable, but remember that the quantity makes the poison, so keep it sensible even if its red wine!  

HYDRATION

Water makes up two thirds of the body and 90% of the blood. Drinking sufficient water is vital to maintain a proper fluid balance, helps keep the joints ‘lubricated’ in the form of cartilage, kidney function, maintain cellular structure and the production of various chemicals and enzymes regulating many processes in the body like saliva and mucus. It is also required for the removal of toxins via urine and feces. Typical signs of dehydration include:-

• Dry mouth, lips or eyes
• Thirst
• Dizziness
• Headaches
• Tiredness
• Constipation
• Lack of concentration

Dehydration can also lead to pain when urinating, increasing the risk of urinary tract infections.  The colour and smell of your urine can be a good indicator of your hydration levels, with darker urine (colours 4-8) and pungent smells indicating possible dehydration (figure 3). However, its is not completely fool-proof. There some ways in which colour can give a false positive indication of dehydration.  For example, consuming B vitamins can increase the yellowness of the urine as a result of increased excretion of the water-soluble vitamin B2 (riboflavin) which causes the urine to turn florescent yellow, which is normal and completely harmless.  Be mindful of the signs and symptoms and ‘listen’ to your body!

PORTIONS

Consider your portion and plate size (figure 4). We tend to pile our plates with food as if there’s no tomorrow and eat until it’s all gone or can’t fit any more in. Consider a smaller amount, whether this is the actual plate itself or putting less food on your plate, it can help reduce overeating. The key thing is being mindful and aware of how much you are consuming.  Eat slowly, engage in some social conversation, it may help reduce the amount of food you eat.

NUTRIENTS

Important nutrients to focus on are magnesium found in avocados, spinach, nuts and seeds which improve gut motility and good for constipation (11). Vitamin C is found in good amounts in in bell peppers, broccoli, strawberries, pineapple, citrus fruits and support immune and antioxidant systems via redox mechanisms (12). With the build up to xmas starting earlier, the temptations can become plentiful, which can lead to an increase in the frequency of these indulgencies. This can put a lot of stress on our digestive system, with excess carbohydrates, fats, sugars, salt and proteins which require to be broken down break down efficiently. You may even experience symptoms such as diarrhea, constipation, bloating and flatulence. But don’t give up hope! I have come up with some easy and practical xmas health suggestions that may help you and your gut stay on the right track right during the festive period.

STARTING THE BIG DAY

It is often tempting to skip breakfast or treat yourself to a nutrient-poor high sugar and fat croissant, when you know you will be having a larger meal later on in the day, however, breakfast can be a great way to prepare your body for what’s to come. Commencing the day with a high quality meal with adequate amounts of protein, healthy fats, fibre, vitamins and minerals, will help your body cope with the stresses of the hectic day, keeping you satiated with a number of key nutrients. A healthy salad is a very easy hearty way to also achieve this, you could include poached eggs, wilted spinach, grilled tomatoes, home-made baked beans and sliced avocado for example. If you prefer something lighter, have a tasty fruit and veg smoothie that will provide lots of nutrients and protective antioxidants. 

THE CHRISTMAS DINNER

Certain foods can be especially problematic, such as foods rich in gluten, dairy, trans-fats and free sugars, and it’s these which are usually abundant in the ‘extravagant’ xmas foods which we tend to over eat.  Desserts, bake foods, chocolates, processed/cured meats and pastries are the usual suspects, which tend to overwhelm the digestive system and can not only negatively condition health, but make your new year goals a bigger mountain to overcome. Try not to over indulge in these foods. You can introduce some self-control and balance to your dietary routine by being portion-wise.  You can still have fun and enjoy yourself without feeling that you are missing out.  Eating a handful of nuts and some fresh fruit after the main meal could be great way to help you feel satiated with extra gut-friendly fibre and other quality nutrients and antioxidants.

POST-CHRISTMAS PERIOD

After over-eating throughout the xmas period, it’s important to get your eating habits back on track and getting in touch with me for a weightloss program or other nutrition and health coaching support would be a great start! Additionally, portion control and resisting the urge to eat and snack in excess are easy ways to support the pancreas, as is leaving a gap between your evening meal and bedtime. Eating too close to bedtime can disrupt sleeping patterns and the gut’s ability to repair at night.  The chances are your xmas diet is going to be more depleting than nourishing, so when you’re not indulging, make sure you top-up your intake of plant-based foods. Don’t stress about what you’re doing, but don’t overdo it either. It’s pointless having a huge blow out and then going to the extreme of trying to compensate for it all in the New Year. I do hope you have an enjoyable xmas, but just remember to be mindful and make sure you don’t make it harder on yourself to reach your health goals in the new year. if you do however, give me a call and i’l prepare a plan specifically for your health goals in 2021.

DETOXIFICATION

Instead of waiting until the New Year, you can gently detoxify your body throughout the xmas period. Detoxification can reduce your likelihood of weight gain and feelings of fatigue and run-down. Detoxification is an everyday process helping us deal with toxins from foods, such as additives, caffeine, alcohol, and household chemicals. Detoxification can help reduce your chances of weight gain and feeling generally fatigued and run down. Fruit & vegetables really are your friend as they are packed full of nutrients and support the detoxification process of rich food and alcohol from your body. Being a client of mine, will enable you to receive bespoke detox recipes. Have a very merry Xmas and a happy new year. PS!! Given everything thats gone on during 2020, it can’t get any worse (I hope!) and it should be a much better year I am sure. (Fingers crossed!)

Sign up for our weight loss program starting in Jan 4^th 2021. Otherwise, you could also do a bespoke nutrition and health coaching program. Get in touch with us using any of the options below