Party-Season Health Hacks

Fun though it is, the non-stop nature of the Christmas party season can take its toll, with all those late nights, festive snacks and drinks leaving us feeling sluggish and grumpy. Add in the rush to meet deadlines before the break, and end-of-year burnout looms. But you CAN survive without hiding under the nearest hooded blanket. These tips should help keep your energy up and skin glowing – and ensure you can still throw shapes on the dance floor at 2am.

6 Health hacks to swerve burnout

1. Pack in pre-party protein

Dancing, drinking and socialising on an empty stomach rarely ends well. Make sure you eat before you go out – including some protein, says registered dietitian Lucy Perrow. ‘Protein helps slow the emptying of your stomach, therefore delaying alcohol absorption. It also keeps you fuller for longer, which can reduce your risk of alcohol-induced binges later in the night. Choose lean protein such as eggs, chicken or salmon.’

Add in complex carbs ‘to keep blood-sugar levels stable so you feel your best,’ says nutritionist Louise Pyne. ‘Try oatcakes with houmous and crudités, or a smoothie made with avocado, spinach, banana, protein powder and milk.’

Check out: Optimum Nutrition Vanilla Ice Cream Whey Protein Powder, £34.99 (900g)

2. Practise mindful drinking

Avoid those foot-in-mouth moments with the boss by setting an intention to drink more mindfully. You’ll manage back-to-back nights out better and put less pressure on your liver. Plus – you’re not imagining it – hangovers really do get worse as we age, say experts at the Priory.‘Follow the one-in-one rule, which means one alcoholic drink per hour,’ advises Louise. ‘Appreciate the drink in your hand rather than racing to finish it.’ And don’t forget to alternate each drink with a glass of water, so you stay hydrated. (The government advises drinking no more than 14 units of alcohol per week, spread over at least 3 days.)

3. Do a ‘micro workout’

Exercise goals quickly crumble in December – but inactivity leaves us feeling worse. Luckily, there is an answer. Fitness expert Louisa Drake is a fan of ‘micro workouts’. As she explains, ‘There’s growing evidence we don’t need an hour to exercise. Try toothbrush squats, lunges while the kettle boils, or taking stairs two at a time. This movement easily slips into your day and can really add up.’

Workout stacking is similar. ‘Do low-impact bodyweight exercises in a circuit – 20 squats, 20 alternating lunges, 10 press-ups, a 1-minute plank. Sneak in upon waking, or before getting ready to go out.’ The result: a more resilient, energised you.

4. Top up your Ds (and Bs)

Colds and the party season go hand in hand, so keep an eye on certain key nutrients, says Lucy. This includes ‘the sunshine vitamin’, vitamin D – important for immunity and bones, but hard for our bodies to make in winter and only present in a few foods (egg yolks and oily fish).
Don’t forget B vitamins, says Lucy. ‘Vitamin B12 deficiency is associated with feelings of depression and seasonal affective disorder (SAD).’ Others to watch include zinc, essential for our immune system; vitamin C, renowned for supporting immunity; and iron, for fighting fatigue.

Check out: BetterYou D1000 Vitamin D Daily Oral Spray, £7.99 (15ml)

5. Outsource your nutrition

Mince pies for dinner a third day in a row? Eating well is a self-care basic that disintegrates when we’re dashing about. Resist that late-night Deliveroo by batch-cooking in advance, advises Louise: ‘Things like curries, stews and soups can be portioned out and freeze really well.’ And set up a repeat grocery delivery now. ‘Have your fruit bowl stocked up and make sure cupboards contain staples such as oats, nut butter, pasta and rice.’

Also consider a meal delivery service such as Planty – a life-saver after a night out. ‘It offers chef-made, plant-based meals you just have to heat up,’ says Louise. ‘There’s no prep involved, and you’re putting good fuel into your body.

6. Glow up with healthy fats

Parched, flaky, dull… December skin is real. ‘Central heating and cold weather can dry skin out,’ says Louise. However, diet can help. ‘Good fats found in nuts, seeds and oily fish such as salmon and sardines will help lubricate skin cells. Also look for foods containing vitamin A – important for skin integrity – such as mango and sweet potato.’ Many skin experts advise swapping to a richer moisturiser during winter months. Try a classic such as Weleda Skin Food, £8.95 (30ml), or a nourishing oil. And cheat the glow with an all-purpose highlighter to get back in the party mood.