Navigating Overindulgence This Holiday Season
Navigating Overindulgence This Holiday Season – Everything in Moderation
When the holiday season comes around, it’s difficult not to be enticed by all of the delicious goodies that the season has to offer. From the festive feasts to the delightful treats and celebratory drinks, it’s easy to get swept up in the abundance of food and drink that characterise this time of year. But while it’s natural to want to enjoy all that the season has to offer, it’s also important to remember the value of moderation.
Overindulgence during the holiday season can leave us feeling sluggish, uncomfortable, and even a bit regretful. However, with a few simple strategies, you can enjoy all the seasonal pleasures while still maintaining your balance and wellbeing. After all, the holidays are about more than just food – they’re about joy, togetherness, and creating memories that last long after the festive decorations have come down.
Why Moderation Matters
When faced with an abundance of food and drink, it’s very difficult to decline – especially in social settings. Whether it’s the Christmas pudding, the buttery mince pies, or that second helping of turkey that you know is going to send you to sleep in an hour, it’s easy to lose track of how much we’re consuming. On average, we consume nearly 6000 calories on Christmas Day in the UK – more than three times the recommended daily amount for women, and nearly 2.5x the recommended amount for men.
But overindulging in excess can lead to unpleasant consequences. Not only can it cause bloating, fatigue, and digestive discomfort, but it can also affect your mood and energy levels, making it harder to truly enjoy the season.
When we eat too much, especially foods high in sugar, fat, and salt, our bodies have to work harder to digest and process everything, which can leave us feeling sluggish and heavy. On the other hand, drinking too much alcohol can disrupt sleep patterns, cause dehydration, and in larger quantities hangovers, which can ruin an entire day. This is why moderation is key: a little indulgence here and there is perfectly fine, but it’s important to know when to stop.
The Importance of Mindful Eating
The best way to avoid overindulging is by practising mindful eating. This involves paying full attention to what you’re eating and how much you’re eating, rather than eating on autopilot or out of habit. During the holidays, we often find ourselves distracted – chatting with family members, watching TV, playing games, or even scrolling through social media – and this can make it harder to recognise when we’re full.
Mindful eating encourages us to slow down, savour each bite, and listen to our body’s natural hunger cues. Instead of mindlessly grazing on Christmas sweets or eating because food is plentiful, try to be more intentional with your choices. By eating slowly and taking the time to truly enjoy each flavour, you’ll find that you’re more satisfied with smaller portions.
Choosing Wisely at Festive Feasts
It’s not about depriving yourself of your favourite holiday foods; it’s about making thoughtful choices. When faced with a buffet or a lavish holiday spread, aim to fill your plate with a variety of foods that are rich in nutrients. Vegetables, lean proteins, and whole grains should make up the bulk of your plate, with small portions of indulgent treats added in for enjoyment.
Remember that a little goes a long way. Instead of loading up on heavy foods or going back for seconds, try to focus on enjoying the first helping. If there are multiple dishes, sample a little bit of each – this way, you can enjoy the variety without overindulging. It’s also worth considering your portion sizes, particularly when it comes to calorie-dense foods like desserts. A small slice of Christmas cake or a single mince pie can satisfy your sweet tooth without going overboard.
Don’t Forget Hydration
While it’s easy to focus on food, hydration is equally important. During the festive season, we often gravitate towards mulled wine, spirits, hot chocolate, and other indulgent drinks (Bucks Fizz at breakfast, anyone?) but these can dehydrate your body, especially if consumed in large quantities. Water should remain your drink of choice, even during the holidays. Staying well-hydrated helps maintain energy levels, aids digestion, and keeps your skin looking fresh, even if you’ve had a little too much rich food.
If you’re drinking alcohol, make sure to alternate between alcoholic beverages and water. This not only helps prevent dehydration but can also slow down your alcohol consumption, reducing the chances of a hangover the next day. If you’re hosting or attending a gathering, having a glass of water alongside a glass of wine can help to keep your consumption in check.
Keep Moving
Another way to balance out the indulgence of the holiday season is by staying active. It’s tempting to spend the holidays glued to the sofa with the minimal amount of exertion possible, but movement is key to feeling good and keeping your metabolism ticking. Even if it’s just a brisk walk after dinner, some light exercise can help offset the extra calories you may have consumed.
Consider incorporating family activities into your holiday traditions, such as a game of football in the garden or a walk round the park. Not only will this help you stay active, but it’s a fun way to create lasting memories with your loved ones. Exercise also improves mood, reduces stress, and increases energy levels – all of which are helpful during the busy holiday season.
The Bottom Line: Enjoy, But Don’t Overdo It
The holiday season is a time to celebrate, enjoy good food, and cherish moments with family and friends. While it’s perfectly okay to indulge in seasonal treats, it’s important to remember that everything is better in moderation. By practising mindful eating, making thoughtful food choices, staying hydrated, and keeping active, you can make the most of the festivities without feeling sluggish or overwhelmed.
So, this holiday season, enjoy those festive treats, raise a glass with loved ones, and embrace the spirit of the season – just remember that a little moderation goes a long way. By finding a healthy balance, you can ensure that your holidays are joyful, energised, and free of guilt (and hangovers!).
The content of this article is provided for general information only, and should not be treated as a substitute for the professional medical advice of your doctor or other health care professional.