Feel like you’re already defaulting into Christmas survival mode and looking for a hangover cure? you are not alone
The festive season means spending quality time with loved ones (and eating quality street food), decorating the house with Christmas trees, tinsel and mistletoe, and drinking copious amounts of Baileys in the well.
But more often than not, a stuffy December can also bring with it a heap of negativity. to like? hangover (opens in new tab) From Hell, Family Arguments, End-Time Present Tense (opens in new tab)and exhaustion at the end of the year (opens in new tab),
Familiar? It will be for most. That’s why, this year, to save your (and our) peace of mind, we enlisted the help of some of the best doctors, nutritionists, and psychologists in the business and asked them to share their own Christmas survival toolkits.
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Christmas survival: 15 top tips for bulletproofing your mind and body
Ready for an expert’s round-up of the best ways to safeguard both your physical and mental health this Christmas season? We also. Whether it’s less screentime, stocking up on electrolytes or avoiding drinks with relatives (more on that later), they have a tip for every need. Keep sliding
1. Drink plenty of water
Yes, we know this one is obvious, but you’d be amazed how one. easy to forget to do and b. helpful in increasing yourself Water Can be consumed.
You all know that hangover is one of the worst side effects of the festive season. But do you know? Many unwanted effects, such as – headache, malaise and dizziness – are the result of dehydration, or so nutritionists share. Lauren Windass (opens in new tab),
top tip: Drink water in between each alcoholic drink, a glass before bedtime, and — yes, you guessed it — a glass next to your bed if you’ve been drinking. “Basically, keep drinking plenty of fluids and limit your caffeine intake,” recommends Dr. Luke Powles, clinical director for Bupa Health Clinic (opens in new tab),
2. Don’t drink on an empty stomach
Another obvious but drinking alcohol on an empty stomach is a recipe for disaster. If you’ve booked a gala night, make sure you have a nutrient-rich meal too. “This will help slow down how quickly your body absorbs the alcohol,” explains Dr. Powles.
Scroll through our guide to the best healthy snack ideas (opens in new tab) and healthy food delivery services (opens in new tab)If you are not sure what to go for.
3. Avoid drinks with high congeners
Ever heard of them? Neither do we. progenitor Alcohols are by-products and are produced when they are distilled or fermented. “They are in alcohols like whiskey, tequila, and cognac,” shares Windass—so avoid drinking too many of these. On the other hand, colorless spirits like vodka and gin have low levels of cogeners.
Why is it best to avoid? “Some studies show an association between higher drinking in congeners leading to more severe hangovers,” she explains.
4. Up Electrolytes
As a health editor, I get to try a lot of health products for a living. A game changer for me? Drinking electrolytes after a night of drinking.
Electrolytes work by replenishing your body’s minerals, such as sodium, magnesium, potassium, and more, making them a seriously effective (and cheap) hangover remedy.
5. Practice mindful eating (and drinking)
While, of course, Christmas is a time of joy and celebration, for many people, it is also filled with food anxiety and guilt, explains Windass.
“The way many people binge-eat during the festive season and then restrict in January is reminiscent of the classic binge-and-restrict cycle,” she explains. his advice? practice both diligently (opens in new tab), “This – as the name suggests – involves making an active effort to be present while eating or drinking. Try to put your knife and fork down between bites, tune in to the physical sensations, and be mindful of the food. Pay attention to your thoughts about.”
Why? Simply because it can help you better understand your eating behavior by helping you understand your hunger and fullness cues. clean.
6. Prioritize Your Sleep
We all know that sleep is one of the most powerful anti-aging tools and boosts everything from metabolism to brain function, so it’s no wonder it’s one of the “things-to-do-lots-of” this Christmas. is on the expert list.
psychologist Charlotte Armitage (opens in new tab) It recommends making sure you’re in a good sleep pattern for the entire duration of December, but if that’s not possible – we’re looking at you, Christmas parties, and working reunions of your school friends — so Windass recommends planning to get some extra shut-eye in bed before full-on social occasions.
Power nap FTW. Here are some of the best tips from our expert-led guides on how to sleep (opens in new tab) and best sleep tracking apps (opens in new tab)If You’re Struggling, Plus We’ve Heard About Weighted Blankets (opens in new tab) are great
7. Turn off your phone more
Something we should all be doing more regularly, but that has the potential to protect your mental health this Christmas season (especially if you’re hungry).
“This time of year, social media (opens in new tab) To compare and pretend becomes prime, and hence taking a break from Instagram even for a week can help you freshen up. Remind yourself that the world is bigger than your phone and everything that runs on it.” Michelle Elman (opens in new tab)author of the pleasure of being selfish (opens in new tab),
Try this: She does a digital detox every year this time of year – why not try it yourself? “It’s a great way to relax your mind. The amount of reading I’ve done in those two weeks is unparalleled,” she shares.
8. Get some fresh air – but don’t push yourself too hard
hangover symptoms include nausea (opens in new tab)fatigue and headache (opens in new tab) – As you probably well know.
There’s an urban myth that you can exercise out a hangover—while fresh air certainly helps, the worst thing you can do the next day is exercise excessively, shares Paules. “While a little fresh air can help, nothing more than a gentle walk isn’t enough to feel the benefits. Your body needs to recover—so rest and rehydrate.”
9. Listen to your gut
You know what’s called your gut instinct? Myth instructs you to listen to it for one reason—”because it knows exactly what you need,” shares Armitage.
“Your gut feeling is your unconscious mind telling you that it has already acted on the situation before your conscious mind caught on,” she explains. “That instinct is based on your personal experiences, years of learning and wisdom—it’s too much for the conscious mind.”
Try this: Trust that instinct and use it to set your limits. “It will help protect your mental health (opens in new tab) against conditions that could be harmful to you,” the expert explains.
10. Accept Your Feelings
Christmas can sometimes bring a whole host of emotions from grief to painful (opens in new tab) Negative past memories of lost loved ones.
“It is important that we acknowledge that these matters are hurtful and try to feel and process the emotions associated with them rather than avoid them. Good mental health depends on tolerance; the more we can deal with negative emotions in healthy ways can tolerate the experience of depression, the more balanced our mental well-being,” shares Armitage.
11. Set Boundaries
it’s important. Instead of spending your festive season with a ton of people who aren’t important to you, try and surround yourself with people you love. And feel comfortable and safe with B. Have healthy, reciprocal contact with.
“This is extremely important for any period of potentially poor mental health,” shares the psychologist.
12. Respect everyone’s OOO
Really a significant limitation this time of year? Get to work, says Elman, and give people the rest they deserve.
“If someone says they’re out of the office, respect that boundary, and force yourself to follow through, with your own being out of the office,” she recommends.
Try this: When you put in your OOO, put in “I will have no access to emails” and then actually delete the email app from your phone. Don’t put a return date—instead, “I’ll get back to you when I’m able,” advises Koch. “When you put a return date, people expect a response on that date, but just because I’m back doesn’t mean you’ll get a response that day,” Elman said.
13. Know It’s Okay to Lean In
Another important thing is that we are not very good at it but we should do more? Saying no.
“You don’t have to participate in conversations you don’t want to be a part of. Whether it’s body shaming, Brexit or vaccines, if you don’t want to be in the conversation, you’re allowed to say that” Shall we talk somethin’ else?”, shares Elman.
Try this: If someone continues to talk about a situation you’re not comfortable with, or it’s in a group situation, excuse yourself by saying “I don’t want to talk about that, so end your conversation.” I’m going to have a drink and I’ll be back later”.
14. Don’t Automatically Say Yes
Have you ever found yourself at a social event that’s really you – and we mean really – But don’t want to stay? we all have. Next time, check the rain before you go.
“Before saying yes to an invitation, put in a filter that asks yourself “Do I really want to go?” Consider whether you want to participate. It’s also okay to turn down an event to spend an evening alone. Making sure your diary includes rest time is good time management,” explains Elman.
Fatmata Kamara, mental health nurse consultant Bupa UK (opens in new tab), Agreed, also adds that if you don’t feel like getting involved in the plans for the celebration – remember that it’s okay to say no to that too. “Pushing yourself to do more than you can can lead to tiredness and fatigue over the Christmas period, making it harder for you to enjoy the festivities,” she shares.
15. Reach
And finally, if you’re really struggling with your mental health this Christmas, know that it’s okay to seek help. As Kamara says, if you are feeling lonely or isolated, there are lots of community groups and charities that provide support and companionship over the Christmas period.
“This can be a great opportunity to forge new relationships and make new friends,” she continues.
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