Staying Healthy Over the Festive Season: Expert Tips

Staying Healthy Over the Festive Season

Written by Michael Clark, Registered Osteopath and Co-founder of Clarks Healthcare

The festive season is a time of joy, connection, and celebration. Yet amidst the indulgence, packed schedules, and social gatherings, it’s easy to feel overwhelmed. Maintaining a balance can be challenging, but it’s not impossible. By taking a mindful and proactive approach, you can enjoy the holidays without compromising your physical and mental well-being.

Here are practical tips, backed by research and my own clinical experience, to help you navigate the festive period with health and happiness.

Manage Your Sleep

It’s tempting to stretch your days and nights to accommodate holiday plans, but neglecting sleep takes a toll on your body and mind. Sleep deprivation weakens the immune system, disrupts mood, and impairs decision-making—none of which help during a busy festive period. Studies from the Journal of Clinical Sleep Medicine show that consistent sleep is crucial for maintaining energy, focus, and emotional balance.

To safeguard your sleep, stick to a routine as much as possible. If you know you’ll be staying up late, try to catch up with a nap or a lie-in the next day. It wont mitigate it all but will help reduce the impact. Create a restful environment by dimming lights and avoiding screens before bed. Gentle stretching or a warm bath can help your body transition into relaxation mode.

Keep in mind that alcohol and heavy meals can disrupt your sleep cycle. A glass of wine may make you feel drowsy, but it often leads to poorer sleep quality. Protecting your rest ensures you’ll wake up feeling refreshed and ready to embrace the festivities.

Stay Hydrated

Amid the busyness of the festive season, hydration is often neglected. Between celebratory drinks and indulgent meals, water consumption can take a back seat. Yet staying hydrated is a requirement for your overall health. Dehydration can lead to fatigue, headaches, difficulty concentrating and muscle and joint pain, all of which can dampen your holiday cheer. Research from The Journal of Clinical Nutrition also highlights that adequate hydration supports digestion, energy levels, brain function and skin health—all things we need during the festive period.

A simple way to ensure you’re drinking enough water is to start your day with a big glass of water and keep a bottle nearby throughout the day. If plain water doesn’t excite you, try adding a slice of lemon, cucumber, or mint for a festive twist. Be mindful of how alcohol and caffeinated drinks can dehydrate you, and make it a habit to alternate these with water during social gatherings.

Hydration also plays a key role in managing your appetite. Thirst is often mistaken for hunger, leading to overeating. A study in Physiology & Behaviour found that drinking water before meals can help regulate appetite and prevent overindulgence. Staying hydrated is a small but powerful habit that can keep you feeling your best during the festivities.

Acknowledge and Manage Holiday Stress

The holidays bring joy, but they can also be stressful. Financial pressures, social expectations, and packed schedules often leave people feeling overwhelmed. Acknowledging these stresses rather than ignoring them is the first step toward managing them effectively.

Studies from the American Psychological Association reveal that high stress during the holidays is linked to poorer mental and physical health outcomes. Rather than aiming for perfection, embrace a “good enough” mindset. Focus on what truly matters—connection, joy, and moments of rest.

Carve out time for small acts of self-care. This could mean saying no to one event, taking a 10-minute walk to clear your mind, or practising deep breathing when the pressure feels too much. Remember, the festive season is about joy, not burnout. Prioritising your emotional well-being will make the holidays more meaningful and manageable.

Enjoy, Don’t Binge

The festive season is synonymous with indulgent treats, lavish meals, and abundant desserts. While it’s essential to enjoy these pleasures, overindulgence can leave you feeling sluggish and regretful. A balanced approach allows you to enjoy festive foods without compromising your health.

A good rule is to focus on quality over quantity. Choose the dishes you truly love and savour them, rather than piling your plate with everything in sight. Research from Appetite suggests that eating mindfully—paying attention to taste, texture, and portion sizes—can significantly reduce overeating.

It’s also helpful to strike a balance between festive treats and nutritious options. Incorporate fruits, vegetables, and protein-rich foods alongside indulgent items to keep your energy levels stable. Remember, the festive season is about connection and joy, not just food. Shifting your focus to the experience rather than the excess can help you navigate the season with satisfaction and balance.

Stay Active

Physical activity is often the first thing to slip during the holidays with the intention of hitting the gym in January, yet it’s one of the best ways to maintain your energy and mood. Regular movement boosts endorphins, improves digestion, and helps counteract the effects of rich meals. Even small amounts of activity can make a big difference.

Research from The British Journal of Sports Medicine confirms that moderate physical activity boosts mood, improves digestion, and helps mitigate the effects of indulgent meals. Whether it’s a brisk walk, a playful game with the kids, or light stretching, staying active keeps your body and mind in sync.

Make it fun and festive! A winter walk to admire Christmas lights or a family-friendly dance session can keep you moving without feeling like a chore. Staying active helps you embrace the season’s joys with vitality and enthusiasm.

Get Outside

Spending time outdoors can be a refreshing antidote to the busyness of the holidays. Exposure to natural light boosts vitamin D levels, improves mood, and enhances sleep quality. A study from Environmental Health Perspectives found that even 20 minutes a day in nature can significantly reduce stress and improve overall well-being.

Winter walks are an excellent way to combine movement with time outdoors. Whether it’s a stroll where you live to admire Christmas lights or a walk in the woods, these moments offer a chance to unwind and connect with your surroundings. If you’re with family, use the opportunity to bond and create lasting memories.

Don’t underestimate the power of fresh air and open spaces during the festive season. They offer a break from screens, crowded rooms, and overstimulation, helping you reset and recharge. This simple yet effective habit can make a world of difference in how you experience the holidays.

Have Time for Yourself

The festive season often revolves around others—family gatherings, social events, and endless to-do lists. While these moments are valuable, carving out time for yourself is equally important. A study in Psychological Science found that brief periods of time alone improves emotional regulation, creativity, and overall happiness.

Self-care doesn’t have to be elaborate. Even 10-15 minutes of quiet time can provide the reset you need. Whether it’s reading a book, meditating, journaling, or taking a bath, prioritise activities that nourish your mental well-being. Communicate your need for personal time with loved ones—they’ll likely appreciate the importance of recharging too.

By honouring your own needs, you’ll have more to give to others. Remember, the festive season is about joy, not burnout. Taking time for yourself ensures you can fully engage in the celebrations without feeling overwhelmed.

Be Mindful of Your Portions

Overeating during the festive season is almost a tradition in itself, but it’s one that can leave you feeling sluggish and uncomfortable. While it’s perfectly fine to enjoy indulgent meals, being mindful of portion sizes can make a big difference in how you feel afterward.

Research published in Nutrition Reviews highlights how portion control plays a crucial role in maintaining energy levels and avoiding the post-meal slump. The key isn’t to deprive yourself but to strike a balance. Choose your favourite foods and enjoy them without overloading your plate. Start with smaller portions, knowing you can always go back for more if you’re still hungry. This approach helps you savour each bite and avoid the uncomfortable fullness that often follows festive feasts.

Another effective strategy is to eat slowly and tune into your hunger cues. Studies from Appetite have shown that people who eat mindfully consume less food overall and enjoy it more. Take the time to chew thoroughly, put your fork down between bites, and truly appreciate the flavours. Being mindful not only helps with portion control but also deepens your enjoyment of the festive meal. Remember, it’s not just about what’s on your plate—it’s about the people, conversations, and memories you’re creating.

Connect With Others

The festive season is a time for connection, but for some, it can feel isolating. Whether you’re spending the holidays with family or on your own, making an effort to connect with others can significantly enhance your well-being. Loneliness, especially during festive periods, is associated with a range of negative health outcomes, including increased stress and poorer immune function, as highlighted in a study published in Social Science & Medicine.

If you’re surrounded by loved ones, take the opportunity to strengthen those bonds and enjoy your time together. Put away distractions like phones and engage fully in conversations and activities. If you’re spending the season alone, reach out to friends, neighbours, or community groups. Many local organisations host events or provide volunteer opportunities during the holidays, offering a chance to connect meaningfully with others.

Even small gestures like a phone call, a handwritten card, or a shared meal can make a big impact. Connection is about quality, not quantity. By focusing on building or rekindling relationships, you’ll not only lift your spirits but also bring joy to those around you. The festive season is, after all, about togetherness and shared experiences.

Reflect on the Positives

The end of the year is a natural time for reflection, but it’s easy to dwell on challenges or things that didn’t go as planned. Taking time to focus on the positives—no matter how small—can shift your perspective and set a more optimistic tone for the year ahead. Research from The Journal of Positive Psychology shows that practicing gratitude and focusing on the positives is linked to increased happiness, reduced stress, and improved mental health.

Start by considering what you’re grateful for this year. It could be personal achievements, relationships, or even moments of resilience during tough times. Writing these down in a journal can help solidify these thoughts and make them more impactful. If this feels difficult, try framing challenges as learning experiences or opportunities for growth. Even small wins are worth celebrating.

Reflecting on the positives doesn’t mean ignoring difficulties; rather, it’s about finding balance and recognising the good amidst the bad. Sharing your reflections with loved ones can also deepen connections and provide a fresh perspective on shared experiences. By focusing on gratitude and positivity, you’ll enter the new year with a stronger sense of purpose and optimism.

Stay Present and Enjoy the Moment

The holidays can sometimes feel like a whirlwind of plans, obligations, and expectations. Amid the rush, it’s easy to lose sight of the simple joy of the moment. Staying present—fully engaging in the here and now—can help you make the most of the festive season and create memories that last.

Mindfulness is a powerful tool for staying present. Instead of worrying about the next task or reliving past conversations, focus on what’s happening right now. Whether you’re sharing a meal, opening gifts, or simply relaxing with loved ones, take the time to notice the details—the laughter, the scents, the colours, the atmosphere. Research from Mindfulness journal shows that practising mindfulness, being fully present in the moment can reduce stress and enhance the enjoyment of everyday experiences.

Set aside distractions like phones and social media during key moments. Being fully present not only enriches your own experience but also shows others that you value their company. The holidays aren’t about perfection; they’re about connection, joy, and the little moments that make the season special. By staying present, you’ll ensure you’re truly part of these moments, not just observing them from the sidelines.

Closing Thoughts

The festive season is a time of celebration, but it’s also an opportunity to nurture your well-being. By managing your sleep, staying hydrated, enjoying treats mindfully, and prioritising movement, you can embrace the holidays with energy and balance.

Remember, the holidays are about connection, gratitude, and joy. Whether you’re surrounded by loved ones or taking time for quiet reflection, approach the season with intention and care. These small, mindful habits will not only enrich your festive experience but set the stage for a healthier, happier year ahead.

Warm regards,

Michael Clark
Registered Osteopath
Rehabilitation and Corrective Exercise Specialist
Holistic Lifestyle Coach
Co-founder of Clarks Healthcare

For personalized support regarding the issues discussed in this article, if you wish to reduce pain, or improve your health, consider consulting with me or my team at Clarks Healthcare. You can reach us at 01268795705

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About Michael Clark:

Meet Michael Clark, a registered Osteopath, rehabilitation specialist, and holistic lifestyle coach. As the co-founder of Clarks Healthcare in Benfleet, Essex, Michael, alongside Lisa and their dedicated team, has guided over 8,000 patients towards pain relief and improved health over the past 21 years.

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