Sarah Di Lorenzo: How to stay healthy, manage stress and avoid Christmas weight gain this festive season

It would be around about now, mid to late November we really start to feel the shift into the festive season. The coming to the end of the year for many of us gives that feeling of letting our guard down. We are busier than usual now and often put our health goals on the backburner knowing the new year is coming where we have a clean slate to start again.

Christmas and the summer festive fun season are also really meant to feel happy and carefree but the reality for many is not the case for many of us.

End of year fatigue is caused by a mix of social pressure, disrupted routines, travel planning, more alcohol and a lot more food than usual with staff parties, end of year school activities as well a higher intake of chocolates and alcohol means our daily caloric intake is higher than usual and we are not feeling our best.

Plus there is the stress of family dynamics and on the other hand a time where many of us can feel lonely.

Stress at this time of year may be higher. Many people cope with the stress by eating and drinking more alcohol than usual.

Stress eating is very real, one of roadblocks to a weight loss goal and over the holiday period over eating can trigger reflux, definitely linked to poor sleep, a low mood and when combined with alcohol lowers our energy levels, can make us feel more anxious and irritable and inflamed.

Alcohol is actually a depressant worsening anxiety, disturbing sleep with the awful 1am and 3 am waking up and on a serious note can increase the risk of accidents and “holiday heart” episodes, even in otherwise healthy people.

“Holiday heart syndrome” refers to a temporary rhythm disturbance, it is most commonly atrial fibrillation (AFib) that occurs after binge drinking. The term was coined in the 1970s when doctors noticed a spike in cases of irregular heartbeat among people who had consumed large amounts of alcohol over a short period, even if they were not regular drinkers. Heart disease is the leading cause of death in Australia.

The good news I can share with you all is that with a few simple strategies around food, exercise, stress management, sleep, and drinking, it is absolutely possible to enjoy the season and still feel energised, grounded, and in control. It is a case of getting a plan in place, being mindful and present.

When it comes to our energy levels, what we eat can play a big role in how we feel. Rather than avoiding food or skipping meals so you can over indulge. Instead, at a big lunch or party, my advice is to still focus on eating healthy day to day with balanced meals that include protein, fibre and healthy fats to keep blood sugar and energy more stable. S

Skipping meals tends to backfire for most, many of us are ravenous and far more likely to overeat rich foods later in the day.

My advice is to never skip breakfast and start the day with eggs, yoghurt, oats, nuts, seeds, fruit or vegetables. It gives you nutrients upfront, a much better mindset, a feeling of fullness, a better mood and makes festive treats feel like treats and better appreciated. Make sure there is protein with every meal.

Other tips to maintain your energy levels include staying hydrated - this is so basic yet so many of us forget to drink water. Dehydration = low energy. Guidelines are 30 ml per kg of your own body weight.

Do daily exercise, exercise in the morning will set you up for a good day ahead with a dose of endorphins plus make you more mindful throughout the day. Exercise is also an excellent tool for better quality sleep. Do something you love so you can be consistent.

When you are at events that may have a buffet my tip is to begin by filling half your plate with salads or vegetables, add a palm-sized serve of protein in another quarter of the plate and the last quarter have some complex carbohydrates. Don’t go back for seconds.

Eating slowly helps increase your own GLP-1 production, start by putting cutlery down between bites, chew around 20 times per mouthful and monitor how you are feeling.

When it comes to dessert, no need to deprive yourself, I suggest sampling a couple of them if you can. We truly only really taste the first few bites of each meal.

Keep on top of your stress with adding short daily walks, learning to say no to what is overwhelming you or just too hard, aim to also have healthy meals at home between events and try to stick to your sleep routine. Sleep really is magic and when feeling burnt out can really reset you.

As well, consider adding into your weekly diary low intensity mindful exercise such as a big relaxing walk, yoga, or even something carefree like dancing that supports regulating your mood and is more resilient to stress. Schedule breaks.

When it comes to alcohol, be mindful, be selective on the events you want to drink at and the other events you drive to so you can stick to your health goals.

Alcohol can ruin the festive season with poor sleep, weight gain, hangovers, low mood, risky situations and possible regret. Eat before drinking, have water between each drink and stick to your plans.

When it comes to your Christmas and festive survival guide, consistency is key rather than perfection, you still want to enjoy yourself. Do what is best for you.

My key takeaway is to continue to exercise, eat healthy, moderate alcohol, sleep well, stay hydrated and think of feeling restored and rested rather than needing to undo all the damage. The key to success is planning, preparation and mindfulness.