…for the Christmas Holidays!
Christmas is a time of joy and connection, but it can also bring a whirlwind of activity that leaves us feeling drained. Late-night parties, endless shopping, meal preparations and social obligations can take their toll on your energy levels.
Instead of falling into the holiday slump, take these steps to keep energised. Here’s how you can fuel your body and mind to thrive this festive season.
1. Good Nutrition for Sustained Energy
Eat Balanced Meals
During the holidays, it’s tempting to indulge in sugary treats and heavy meals. While it’s okay to enjoy festive foods, balance is key. Focus on meals that combine nutritious carbohydrates, healthy fats and complete proteins. These macronutrients work together to stabilise blood sugar levels and provide steady energy throughout the day.
- Breakfast Boost: Start your day with a nutrient-dense breakfast like eggs, spinach and salmon. The healthy fats and protein will keep you satisfied and prevent mid-morning energy dips.
- Snacks That Satisfy: Keep healthy snacks on hand, such as cream cheese and veggie sticks, Greek yoghurt with berries, or a handful of salted nuts.
Stay Hydrated
Dehydration is a common but often overlooked cause of fatigue. Ensure you’re drinking enough water, especially if you’re indulging in holiday beverages like coffee, wine, or cocktails. Add slices of citrus fruits or cucumber to your water for a festive and refreshing twist.
Limit Refined Sugar
Sugary snacks lead to quick energy spikes followed by crashes. Try raw honey or maple syrup in moderation. For dessert, choose options with fibre and healthy fats, such as dark chocolate or fruit-based treats.
2. Move Your Body with Gentle Exercise
Physical activity might seem counterintuitive when you’re already tired, but gentle movement can actually invigorate your body and mind.
Morning Stretches
Start your day with a short stretching routine to wake up your muscles and improve circulation. Simple yoga poses like cat-cow and downward dog can help relieve tension and boost energy levels.
Take Nature Walks
A brisk walk outdoors not only boosts your energy but also improves your mood. Exposure to early morning natural light helps regulate your circadian rhythm, which improves your sleep patterns and boost hormones.
Short Burst Workouts
For workouts that don’t take too much time, try high-intensity interval training (HIIT) or a 10-minute Pilates session. Even a short workout can release endorphins, giving you a natural energy boost.
3. Supplements for Holiday Energy
While a balanced diet should be your primary source of nutrients, the right supplements can give you an extra edge during the holiday season.
Adaptogenic Herbs
Adaptogens are natural substances that help your body manage stress and maintain energy levels. Popular options include:
- Ashwagandha: Reduces stress and enhances stamina.
- Rhodiola Rosea: Improves mental focus and combats fatigue.
- Ginseng: Boosts physical and mental energy.
Vitamin B Complex
B vitamins play a crucial role in energy production. If you’re feeling sluggish, a B-complex supplement can help support your metabolism and nervous system. Don’t take 5 hours before bed as they can be stimulating.
Magnesium Glycinate
Magnesium helps relax muscles, improve sleep, and reduce feelings of fatigue. Incorporate magnesium-rich foods like spinach, almonds, and pumpkin seeds into your diet or consider a supplement if needed.
Vitamin D
During the winter months, lower sunlight exposure can lead to vitamin D deficiencies, which can contribute to fatigue. A daily supplement can help maintain optimal levels and support overall energy.
4. Optimise Your Sleep Routine
Lack of quality sleep is a major contributor to holiday fatigue. Small adjustments to your sleep hygiene can make a big difference.
Stick to a Schedule
Try to go to bed and wake up at the same time each day, even during the holidays. Consistency helps regulate your internal clock.
Create a Relaxing Bedtime Ritual
Wind down with calming activities like reading, journaling, or taking a warm bath with lavender essential oil. Avoid screens an hour before bed, as blue light can disrupt melatonin production.
Use Natural Sleep Aids
If stress or holiday excitement is keeping you awake, consider natural remedies like:
- Chamomile tea: Promotes relaxation.
- Melatonin: Supports your body’s natural sleep-wake cycle.
- Magnesium glycinate: Helps calm your nervous system and prepare you for restful sleep.
5. Manage Holiday Stress Mindfully
Emotional stress can be just as draining as physical activity. Incorporating these practises can help you to stay grounded and conserve your energy.
Practice Deep Breathing
Deep, diaphragmatic breathing can help calm your nervous system and re-energise your mind. Try the 4-7-8 breathing technique: inhale for 4 seconds, hold for 7 seconds, and exhale for 8 seconds.
Set Boundaries
It’s easy to overcommit during the holidays, but saying “no” to certain events or tasks can protect your energy and mental health. Prioritise the activities that truly matter to you.
Meditate Daily
Even five minutes of meditation can help you reset and recharge. Try Insight Timer or apps like Headspace or Calm if you need a little inspiration.
The holidays don’t have to leave you feeling drained. By nourishing your body with wholesome foods, staying active with gentle exercise, and using natural remedies like adaptogens and giving your vitamins a boost, you can maintain your energy and fully enjoy the festive season.
Prioritise your well-being and make space for moments of rest and joy.
A little self-care goes a long way.
Main – Photo by Honey Fangs on Unsplash
