Before Christmas Day even arrives, many of us are experiencing festive fatigue. From work parties and get-togethers with friends to seemingly endless plates of cheese and beige food, it all goes down well.
Even if you’re not a drinker, your social battery can easily become depleted from all the engagements and interactions, and it’s also tempting to fall into bad habits when it comes to diet, sleep and exercise.
But if you’re faced with a huge amount of meetings and activities in December, there are certain things you can do to make it through the ‘silly season’ intact – and recover as quickly as possible.
Here, experts at Nuffield Health share their best tips and tricks.
How to get through (and recover from) silly season
As delicious as cheeseboards are, they can get a bit much this time of year. (Getty Images)
Make sure you eat enough fruits and vegetables
It sounds obvious, but one of the main ways you can keep illness and fatigue at bay is to eat fruits and vegetables.
Dr Unnati Desai, national lead for GP services at Nuffield Health, warns: “When we eat less fresh produce, our bodies can lose the variety of nutrients that keep our immune systems strong. Also, as the weather gets colder, we typically start eating more convenience or comfort foods, which are often higher in sugars and fats, but lack the fiber that the body needs to maintain optimal health that the body needs.”
Health and wellbeing physiologist Hannah Belsham, adds: “Including foods such as citrus fruits, kiwi, bell peppers, seafood and legumes can provide these nutrients naturally. Vitamin D also supports immune regulation and deficiency is common in winter due to limited sun exposure. A daily supplement of 10 µg (400 IU) is recommended from October in the UK.”
Try to reduce your exposure to “dry air” where possible. (Getty Images)
Use saline nasal spray
To reduce your chances of getting sick during the party season, Dr. Desai also recommends avoiding what she calls “dry air” (or air with low humidity/humidity).
“Breathing too much ‘dry air’ can lead to colds and infections because our nasal passages aren’t as lubricated in colder climates,” she explains. “In the fall and winter, this passageway can lack the mucus needed to trap viruses before they travel to the sinuses to cause an infection.”
This can also cause small cracks in the nasal lining, providing an entry point for bacteria and viruses, according to the expert. “Stay well hydrated and you can also use a humidifier in your home to add moisture back into the air, plus applying a saline nasal spray can help maintain and protect the mucus layer in your nasal passages, reducing the risk of infections in the colder months,” she advises.
Taking vitamins and supplements can help strengthen your immune system. (Getty Images)
Stock up on vitamins and supplements
A strong immune system is the best defense against seasonal colds that often accompany late nights and indulgent food, according to Belsham. “Vitamin C and zinc play a key role in supporting immune cell function and shortening the duration of infections,” she says.
Eat gut-friendly foods
In addition to eating fruits and vegetables and stocking up on supplements, Belsham suggests focusing on probiotic-rich foods for the meals you make at home.
“Things like yogurt or kefir can help maintain gut health, which is crucial because about 70 percent of immune cells are located in the lymphoid tissue associated with the gut,” she says. You can also try adding things like kimchi, miso, or pickled foods to your meals to help improve your gut health.
Even if your eating habits are irregular, following similar meal times can help. (Getty Images)
Even if you eat richer foods, keep some sort of routine
It’s not just about What you eat, but also When you eat – and how often.
As Belsham explains, “Your digestive system thrives on rhythm. Consistent mealtimes help regulate your gut’s circadian rhythm, improving digestive hormone function, microbial balance, and nutrient absorption. Frequent grazing can disrupt this rhythm, so allowing time between meals allows digestion to complete its natural cycles.”
Prepare meals ahead of time to reduce the chances of ordering takeout or eating unhealthy. (Getty Images)
And when in doubt, prepare your meals
Meal prep is one of the most effective strategies for maintaining healthy eating habits when life gets busy, says Belsham. It saves time, reduces stress, and helps you avoid the temptation to order takeout when you’re short on time or hungover and craving certain foods.
“Preparing meals in advance ensures you have balanced options ready, supporting portion control and consistent nutrition,” she says. “Weekends are an ideal time to batch cook versatile staples like lean protein, roasted veggies and whole grains that can be mixed into bowls, wraps or salads during the week.
“Breakfast is another great prep opportunity. Overnight oats made with oats, chia seeds, yogurt and fruit can be made in jars for quick grab-and-go mornings.”
Even if you’re not preparing full meals, Belsham recommends chopping vegetables and carrying snacks like nuts or hard-boiled eggs beforehand to make it as easy as possible to eat nutritious food on the go.
Alcohol dehydrates us and can not only lower our immune system, but also make us feel weak or anxious. (Getty Images)
Rehydrate with electrolytes and coconut water
Hangovers result from dehydration, electrolyte imbalance, inflammation, and the accumulation of acetaldehyde—a toxic byproduct of alcohol metabolism.
As well as causing symptoms such as headaches, poor sleep and low blood sugar, alcohol can also cause the dreaded ‘anxiety’ and leave you feeling low or jittery.
“Replenishing these minerals through oral rehydration solutions, coconut water, or electrolyte powders can help restore fluid balance and support nerve and muscle function, reducing fatigue and headaches,” notes Belsham. “Eating foods rich in cysteine, such as eggs and garlic, can help break down acetaldehyde and support liver detoxification.”
The nutrition expert also says that magnesium and B vitamins play an important role in energy metabolism and reducing oxidative stress after drinking alcohol.
“The next day, hydrating meals like soups, smoothies and fruit are ideal to replenish lost fluids and nutrients. Avoid relying on ‘hair of the dog’ – it only delays recovery rather than resolving symptoms,” she adds.
Gentle movement, such as walking or yoga, also enhances the release of endorphins, while foods rich in omega-3s, such as salmon or chia seeds, support mood regulation and brain health.
Anticipating a string of late nights can counteract sleep disruption. (Getty Images)
Do these sleep-inducing things (even if you arrive after midnight)
To counter sleep disturbances at this time of year, Belsham recommends exposure to natural light in the morning and limiting screen use an hour before bed. “This can help regulate melatonin production, improving sleep quality,” she says.
Belsham also suggests eating magnesium-rich foods, such as leafy greens, nuts and seeds, which can promote better sleep by regulating the activity of gamma-aminobutyric acid (GABA), a neurotransmitter that promotes calmness.
Finally, if you anticipate a string of late nights, try taking a 20-30 minute nap during the day to feel more rested.
If you can’t make it to the gym, a brisk walk can be good for you. (Getty Images)
Go for a brisk walk if you can’t go to the gym
Sometimes when your schedule is full, it can be hard to find time to go to the gym. But, says Belsham, there are ways you can keep up with your exercise.
“Regular physical activity—even if it’s just 15 minutes of brisk walking—improves lymphatic circulation, helping to remove inflammatory byproducts from the body,” she says.
Personal trainer Keiran Douglas, meanwhile, suggests pairing up activities. “An example would be making sure you walk around the house when you’re on the phone, putting your laundry on a worktop away from where you fold it to increase your steps, or stretching while listening to your audiobook or podcast. Anything like that can help you increase your activity around the house,” he says.
And if you’re feeling well, a short workout at home in the morning can help you start your day in the best way. “Try a simple workout with squats, lunges, push-ups, dips and planks (or any other bodyweight exercise) to keep your whole body moving and healthy,” he advises.
You can also try weight walking, which can help you burn more calories and increase the challenge of your walks.
“Put some weights, books, or anything you can find that has some weight in a backpack to carry while walking,” notes Douglas. “This extra weight will increase the number of calories you burn per step, challenging your muscles even more.”
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