From tempting treats to bubbly that never stops flowing, it's no secret that the festive period is all about revelry and over-indulgence. But a busy December of burning the candle at both ends can take its toll - leaving us feeling stressed, bloated, ill or plain exhausted.
"A few indulgent meals or drinks won't define your long-term health," says Dr Clair Grainger from Superdrug Online Doctor. Short-term, however, there are ways to dodge weight gain, burnout and sickness if you plan ahead.
Use the expert-led tips below to eat, drink and be merry while staying in good shape for the big day.
Why Skipping Meals Undermines Holiday Health
With more mince pies and pigs in blankets than you could shake a cocktail stick at, it's hard to resist. Yet many people make the opposite mistake of under-eating during the day.
"It's a really common mistake to skip breakfast and have a tiny lunch to 'save up' for the party food and look good in that dress," says Priya Tew from Dietitian UK. "What this means in practice is that you arrive at a party starving, that first drink goes straight to your head, and you spend the evening craving canapés and eating more than you planned to."
Instead of missing meals, eat normally throughout the day and have a "pre-party plate" before heading out - Priya suggests a light meal such as eggs on toast. Pairing cheese with whole-grain crackers and grapes, or chocolate with unsalted nuts, helps you feel fuller and reduces the urge to over-indulge.
Jack Chapple, health and wellbeing physiologist at Nuffield Health, adds: "Eat mindfully - slow down, enjoy every bite and recognise when you're full. Finally, introduce a 20-minute buffer before reaching for seconds or dessert."
How Tiny Bursts of Movement Counter Holiday Sedentary Time
If you promise yourself you'll squeeze in a workout between work and Christmas drinks, the likelihood is you won't. "Exercise before the day gets away from you," suggests Sarah Campus, personal trainer and founder of LDN Mums Fitness.
When a full session isn't possible, try five-minute exercise "snacks". Monty Simmons, personal trainer, explains: "Christmas involves more sitting, more eating and more socialising, so peppering movement throughout the day helps offset that, without feeling like it's another job on your to-do list."
Weave these tiny bursts of movement into your day:
- Walk during phone calls.
- Do push-ups against the kitchen counter while you're waiting for the microwave to ping.
- Squat or lunge while brushing your teeth.
- Stretch in front of the TV - try a seated toe touch or a pigeon stretch from hands and knees.
What to Know About Alcohol and Holiday Calories
The "pop!" of a cork always signals the party is underway, but fizz and other alcoholic drinks can do more damage than canapés.
"When people worry about gaining weight over Christmas, they tend to focus on chocolates and roast dinners - and drinks can be overlooked," says Dr Grainger.
If you're watching your waistline, pay attention to what's in your glass as well as on your plate. "You don't need to count every calorie you consume, but alternating alcoholic drinks with low-sugar, non-alcoholic options is one way of reducing your overall alcohol and calorie intake," adds Dr Grainger. This also helps stave off a crashing hangover.
Bo-less options need not be dull. Real Sec Slow Fermented Sparkling Tea, priced at £10, "pops like champagne and feels like a proper treat, but it's much more budget-friendly," says Siobhán Payne, co-founder of London Cocktail Week. At just 16 calories per glass, it offers a low-calorie alternative to traditional fizz.
How to Shield Yourself From Winter Illnesses
Coughs and runny noses are the ultimate party poopers, and the common cold, flu and Covid tend to surge around this time. Indoor gatherings increase exposure, but no single supplement guarantees immunity.
Priya Tew recommends a daily vitamin D supplement: "From October to March, we can't make enough vitamin D from sunlight in the UK, and it plays a role in immune function. NHS advice is for everyone to consider a daily 10 microgram supplement over autumn and winter."
Sleep also plays a crucial role. Lisa Artis, director of adult sleep at The Sleep Charity, warns against trying to "catch up" by going to bed ridiculously early, which can leave you lying awake. Instead, return to your usual sleep-wake times as quickly as possible.
"Wind down - dim the lights, get changed, have a shower or listen to something calming - to signal to your brain the day is over," Artis advises. If hunger keeps you up, a banana or a slice of Marmite can help. Bananas provide magnesium, potassium and tryptophan, while Marmite supplies magnesium and B vitamins, both supporting relaxation.
Managing Festive Stress and Preventing Burnout
"There's so much pressure to meet expectations around Christmas that many of us over-commit and then spend December feeling like we're running on empty," says Joseph Conway, a BACP-registered psychotherapist.
Setting boundaries is one of the most effective ways to protect wellbeing. "One of the most effective ways to protect your wellbeing is to establish boundaries and say 'no' more," Conway adds.
Only accept plans that bring you joy, schedule nights off between events, and step away from people or environments that drain you. A little fear of missing out can be worthwhile if it preserves a sliver of peace amid the festive frenzy.
Hannah Bartlett, founder of Jolly Festive, suggests a family conversation to identify the two favourite traditions each member values. "You may learn the things you're putting yourself under pressure to do aren't that important," she says. For example, children might prefer store-bought sticky toffee over a homemade Christmas pudding.
If low mood, anxiety or depression persist, seek professional help. "Contact your GP or self-refer to NHS Talking Therapies," Conway advises.
Practical Takeaways for a Healthy Holiday Season
1. Keep regular meals and add a light pre-party snack to avoid arriving hungry.
2. Choose balanced party snacks - cheese with whole-grain crackers, chocolate with unsalted nuts.
3. Insert five-minute movement bursts throughout the day - walking on calls, countertop push-ups, tooth-brushing squats.
4. Alternate alcoholic drinks with low-sugar, non-alcoholic options such as Real Sec Sparkling Tea (16 calories per glass).
5. Take a daily 10 µg vitamin D supplement from October to March.
6. Maintain consistent sleep times; wind down with dim lighting, a shower or calming audio.
7. Set clear boundaries, say no when needed, and schedule recovery evenings.
By planning ahead and applying these evidence-based strategies, you can celebrate the season without paying the price in fatigue, illness or unwanted pounds.
