This time of year can feel like a busy time for many of us, while others can feel a bit bored and flat from being cooped up indoors. Staying on top of and increasing our energy is important, so whether you want to get the most out of your Christmas or just feel well this winter, we’ve got the solutions.
1. Recognise the pressures
“Christmas can be a time of real squeeze,” says Charted Psychologist Suzy Reading. “Competing demands, conflicting needs, the pressure to make it wall-to-wall joy for everyone, the time-consuming rituals, and the holidays being a time of heightened grief for the bereaved.” This can add on unnecessary expectations and unhelpful comparisons to others’ lives on social media. “It can be extremely taxing on our energy,” Suzy says. “We're in the depths of hibernation season too, so go gently!
2. Make conscious food choices
Christmas is a time for indulgence but too much sugar, heavy carbs and alcohol can leave us feeling sluggish and lethargic. How can we exercise control without feeling like we’re depriving ourselves? Plan ahead. “Remove tempting foods from your home to reduce accessibility,” says Dr Sabina Brennan. Make small wins with different snack choices. “Keep healthier alternatives like low-sugar fruits, vegetables, and nuts handy for when cravings strike,” Sabrina says. “Find healthier alternatives that provide similar sensory experiences. For example, if you crave the crunch of crisps, opt for air-popped popcorn or vegetable sticks.”
3. Get outside even when it’s cloudy
Most of us suffer from a lack of daylight during winter, especially now the clocks have gone back. “This lack of sunshine exposure during the day can leave people feeling sluggish and lethargic during the day and affect their sleep,” explains sleep expert Lindsay Browning. “To combat this, try to get outside every day to boost your energy levels and mood, and this will also help your sleep at night. Going for a walk on a cloudy day can still be really helpful, as you will still get benefits from the light even when the sun is behind a cloud.”
4. Go with your gut
Research shows that our gut health is intrinsically linked to our general health, with energy one thing that can be significantly affected. Too much sugar, processed and heavy carbs and alcohol can overload our digestive systems and leave us feeling sluggish. “Gut health is important because our gut does so much more than just digest food,” says neuroscientist and gut health expert Dr Sabina Brennan. “It plays a pivotal role in nutrient absorption, immune system support, the gut-brain axis, metabolic regulation, hormone balance, detoxification, gut integrity, mental health, and disease prevention, to name but a few.”
5. Have a good gut plan
Seeing as it’s such a key player in our energy and general wellbeing, what are the best ways to boost gut health? “It's complex and influenced by lots of things like genetics, age and pre-existing conditions,” explains Dr Sabina Brennan. “However, there are some things you can incorporate into your daily lifestyle to help steer your gut health in the right direction.” This includes taking probiotics and prebiotics to support a healthy gut microbiome, while a balanced diet including lean proteins and healthy fats will foster gut health.
6. Good hydration
Dehydration can lead to tiredness and headaches and isn’t a friend to good gut health. “Adequate water intake can assist in maintaining the mucosal lining of the intestines, promoting better digestion and overall mental health,” Dr Sabina Brennan says. Aim for six to eight glasses of fluids a day say the British Nutrition Foundation, with juice, squash and tea and coffee all counting (although alcohol is a dietetic and doesn’t count!).
7. Do a ‘check in’
“Use this time to revaluate and see where your energy is at,” says Suzy Reading. “How is your body feeling? How is your mental clarity, your mood, what kind of emotional tones are circulating at the moment?” Consider what's important in the coming weeks and use this to create a new intention. “Perhaps you'd like this season to be about replenishment, family time, or just taking a break from striving and having fun or time to relax,” Suzy says. “Evaluate choices in light of this intention - do they support it? Is it an ‘easy yes’?” It’s also OK to decline things. “Peace comes from alignment, so clarity on purpose can be really helpful in decision making, cutting through all the invitations and requests, resulting in less depletion.”
8. Do a brain dump
Feeling overwhelmed with all the busyness of Christmas? “Making time during the day to do a ‘brain dump’ can be a fantastic way of helping to clear your mind, and help you feel more in control,” says sleep expert Lindsay Browning. “A brain dump is simply making some time to write down all the to-dos and worries that are whirling around your head. By dumping all of these thoughts onto a piece of paper, it can leave you feeling calmer and with a clearer mind when you try to go to sleep.”
9. Prioritise your health
Winter can leave us feeling depleted, so think about what you need to feel energetic and at your best. “Honour your sleep needs, your commitment to healthy movement, time in nature, solitude, connection, rest, creative pursuits, fun, nourishing foods and hydration,” rest expert Suzy Reading says. “Get clear on the scaffolding that you need in life to be able to function well and give yourself permission to let this shape your planning.”
10. Give yourself permission
“This can be a time of feeling like we 'have' to do things a certain way,” says Suzy Reading. “The celebrations have to take this shape, we have to catch up with this person etc..” Instead, she says, “Give yourself permission to do things differently, take a rain check, schedule a catch up for January, ask for help, or have a quiet one...’”
11. Keep on moving
“With the festive activities and Christmas shopping, you may not make your regular exercise class,” says Lindsay Browning.“ However, exercising can actually boost your energy levels with increased endorphins, and also improves your sleep and your mood.
12. Get enough festive fibre
Adequate fibre is essential for gut health and experts recommend aiming to consume 30g a day. Not sure what that looks like? Look on food labels: anything containing over 6g of fibre per 100g is considered a high fibre food, while fruits, vegetables, lentils, beans, wholegrains, potatoes with their skin on, nuts and seeds are all good sources of fibre. Cruciferous vegetables including Brussel sprouts and cauliflower are especially high fibre, so load up on Christmas veggies for that extra energy boost!
Meet the experts
Suzy Reading is a Chartered Psychologist specialising in wellbeing and is the author of Rest To Reset.
Dr Lindsay Browning is a sleep expert at Trouble Sleeping and the author of Navigating Sleeplessness.
Dr Sabina Brennan is a neuroscientist and author of the 100 Days to a Younger Brain and Beating Brain Fog and is currently working on behalf of Rennie, the UK’s number one chewable tablet brand for heartburn and indigestion.
Jo Carnegie is a seasoned journalist and author with over 25 years of experience in the wellness and lifestyle sectors. Formerly the Deputy Editor of Heat magazine, she is renowned for her insightful celebrity interviews. Jo has published nine women's fiction books and is also an accomplished ghostwriter.