Surviving Christmas
With the hope that this Christmas provides more normality than last year, people are hurriedly preparing for the festivities ahead. However, given the toll that the last year (and almost two) has taken on people's energy levels, patience and stress levels, just surviving and getting through Christmas and all that it brings (often fun and stress in equal measures), can be challenging for many. So here are some top tips to get you through the Christmas season relatively unscathed.
Keeping Stress under Control:
Even
if you love Christmas, there are inevitable stressors associated with it that
can really raise the blood pressure and stress hormone levels. Whether that be
panic buying, food preparation, present wrapping or remembering you have
forgotten to invite a relative, there are things you can do to try and reduce
your stress.
Avoid the caffeine - Caffeine
is a drug that is a stimulant and stimulants are not what you need when you and
your body are feeling stressed. Caffeine consumption affects a number of
hormones in the body and its effects can last for a few hours, so don’t reach
for the coffee when your blood pressure is already high with stress!
Don’t use alcohol as a
crutch - Although the consumption of alcohol, in small amounts, can indeed
induce feelings of relaxation and have a sedative effect, it is also a
depressant. One glass of wine for example could well be beneficial for calming nerves,
but if this is relied upon then the body can build up a tolerance to the
de-stressing effects of alcohol and then more is needed to have the same
effects. So of course have a festive drink, just don’t use it as a crutch at
times of stress, enjoy it socially when you are feeling relaxed!
Eat
your sprouts - This green vegetable may get a lot of
flak at Christmas as it’s not known for its popularity, but love them or hate
them there is no denying they are rich in nutrients, one of which is magnesium,
which helps induce relaxation and reduce stress. Magnesium
has a massive part to play in the release and uptake of serotonin, the body’s
happy hormone, and so can help stabilize our mood. Magnesium is often referred
to as the ‘calming mineral’ due to the positive, calming influence it can have
on our nervous systems. Many studies have actually shown that when we are under
stress, especially prolonged stress, magnesium stores in our body become
depleted. In other words, the more stress our body is under, the more magnesium
we use up. So when you see these appear on your plate this year think of them
as friends not foes!
Step Outside – As
the saying goes ‘If you can’t stand the
heat get out of the kitchen’ and there is bound to be a time during the
holidays when your limit has been reached and you need to escape for your own
sanity. When this happens, go outside and take a little walk. Research now shows the huge link between being outside in
nature and improved mood and stress reduction. One study in ‘Mind’ showed that 95% of those
interviewed said their mood improved after spending time outside, changing from
stressed, depressed and anxious to more calm and balanced.
Beating the Christmas Bloat
Christmas
is a time when many people over indulge. That can be in terms of the amount
that is eaten, but also the types of food that are eaten (or drunk!!), but this
overindulgence can lead to bloated bellies and unfamiliar bowel movements, both
of which can leave its toll on how we feel, which is usually sluggish! So, make
sure you have a little consideration for your stomach this year by helping it
along as follows:
Spices – There
are many spices associated with the traditional Christmas, such as cloves,
ginger, cinnamon and nutmeg and some of these can be very friendly for your
digestive system too. Cloves have anti-flatulent properties and are often thought of as the most
effective herbal remedy to reduce bloating and gas, as well as being helpful in
alleviating nausea. It is also one of the main herbal remedies used to
alleviate hangover symptoms so definitely a first aid essential over the
Christmas period. Cinnamon is not
just good for hanging on the tree or burning in a candle, it can be very
helpful for speeding up a sluggish digestive system, so can help resolve
bloating caused by this. Some research
has shown it is also good at helping to maintain blood sugar levels. You can easily add it to drinks and sip it
throughout the day.
Herbs – Fennel is known for its anti-flatulent properties, so
excellent in reducing gas, which can affect many during the Christmas period,
especially after all those sprouts and gassy alcoholic beverages!! Fennels
seeds can be steeped in hot water for 20 minutes, to make a delicious tea which
can be drunk to help alleviate gas (do not consume the seeds though, just the
infused water).
Remember to chew – This may sound a silly and obvious thing to say when
it comes to eating, but many people eat too quickly, which is not beneficial
for health. Eating quickly can cause a lot of air to be taken in with
the food, which can lead to stomach bloating and excess gas, two main symptoms
that many people suffer with and which can cause a lot of discomfort. Acid
reflux is also shown to increase when food is eaten quickly, so slowing down
your eating should help to reduce the incidence of reflux too. Slowing down
your eating and giving your digestive tract a little more time to process the
foods can be a helpful strategy at any time, but especially at Christmas when a
lot of food is often consumed over a short period of time.
Reducing Lethargy:
With the late nights, hangovers and food excesses usually common at
Christmas, our energy levels can often take a big dive, so knowing how to
reduce these feelings of lethargy and sluggishness can be another helpful
tactic in surviving Christmas.
Portion size – You may be one
of the millions of people planning to start a new healthy eating regime come
the New Year, however why not start a bit early and reduce your Christmas food
portion sizes. This will not only help your waistline, but will also make you
feel less lethargic and sluggish too. On average we are now eating 20-25% more
calories than we did in 1970 and this is mainly down to portion sizes which
have grown hugely since that time. One easy strategy to reduce portion size is
to eat your meal off a smaller side plate and not a large dinner plate. The
mind is an amazing thing and having a full plate of food, all be it a smaller
side plate, will still psychologically result in you thinking you have had a
big meal, yet your portion sizes will be far more controlled and you won’t feel
as sleepy afterwards. Just don’t create a food tower instead.
Remember to drink – I am not
talking alcohol here, but water!! Dehydration is one of the main causes of
fatigue and tiredness and the busyness of Christmas and all the rushing around
can cause us to forget to keep up our liquid intake. Even 5%
dehydration in the body negatively impacts our energy levels. Drinking a
glass of water about twenty minutes before a meal will also help you feel
fuller, so you will also consume less
food and not suffer with postprandial somnolence (otherwise known as
sleepiness after eating or a food coma!!).
However
you are celebrating Christmas this year, using the above top tips may just help
you survive it that little bit better and make it a less stressful, less
bloated and more energised event!