It’s that time of year when we all start to fall apart a little bit. Christmas isn’t even here yet, but already our social batteries are drained, and any semblance of a healthy daily routine is out the window. So, how to help us feel a little better over the holidays? Here, the model, nutritionist and founder of R Health Club (source of healthy recipes, workouts, expert advice and challenges), Rosemary Ferguson shares nine of her top tips.
Plan a digital detox day
Designate one day during the holidays to completely unplug and reconnect with friends, family or just yourself. Feel the liberation of putting your phone away, and enjoy the extra time you have on your hands – it will improve your sleep, mental health and stress levels.
Try and stay active
Yes, the sofa and a box of chocolates is tempting, but they can leave you feeling less than your best, impacting your blood glucose levels, mood, energy levels and microbiome. I’m not saying don’t do it, but try and keep some kind of activity in your day – just 20 minutes of moving your body intentionally – because it is one of the easiest hacks to help keep your sanity intact at this hectic time of year.
The power of the pause
Taking some time between courses allows the fullness hormone, leptin, to tell the brain that you are full, and subsequently you’re much less likely to overeat. Taking time over your food also gives the gut a fighting chance to digest efficiently, which will reduce issues like bloating. Plus, lingering over a lovingly prepared meal is enjoyable!
Incorporate functional foods into festive dishes
I cook with turmeric year round, but I find that around this time of the year, I throw it into everything. Making the smallest changes to what you eat and cook is a great way to increase the nutrient density of your meals, which supports your health and wellbeing. Spices, herbs, adaptogens, nuts and seeds, or a bit of fruit and grated veg here and there can make a huge difference to your health, but are really easy to incorporate into your food. When it comes to drinks, incorporate things like matcha, cacao, kombucha and Ceylon cinnamon, all of which are massive hits in my household.
Hydrate!
We often mistake thirst for hunger, so make sure you stay hydrated through the holiday season. If you’re boozing at parties or need a little extra help, try adding an electrolyte to your water.
Stick to your sleep routine
Being consistent about when you go to bed and when you get up is one of the best ways to beat social jet lag, and will help you feel your best whatever the season.
Try the 10-minute clean up
One of my favourite tips for reducing stress, the 10-minute clean up is simple. When everyone has left or gone to bed, put a timer on for 10 minutes and do a quick tidy. This helps you to go to bed knowing that when you wake up in the morning, you can have a cup of tea and get your morning light without having to deal with the kitchen hangover from the night before.
Start with your veggies
There are two great rules to live by when you’re enjoying lots of big festive meals. Firstly, start with lots of vegetables, as this will improve your fibre intake, which is great for your microbiome and acts like a mesh in the gut, slowing down digestion and keeping energy levels and blood glucose stable. Plus, you’ll also feel fuller for longer. The second rule is to think of your plate in threes: half should be taken up by non-starchy vegetables, a quarter protein, and a quarter starchy vegetables – or stuffing! Stick to these two and you’ll feel much happier and healthier come 2025.
Try some visualisation
I’m not a huge fan of making massive changes in the new year, which is why we’ll be leaning into healthy hibernation in R Health Club’s the Jan Plan. Having said that, I do agree that January is a good time to take stock, plus it’s a fresh start. Visualisation is an amazing way to help you get to where you want to be in 2025. Create a list of all you hope to achieve in the year ahead, and get really specific. Go deep into what achieving those goals will feel like once you hit them, and really feel the feelings in your bones. Remind yourself of those feelings often – there is immense power in this exercise.
