Between parties, school commitments and the pressure to tick off that festive to-do list, Christmas can leave our energy levels flagging. Add winter bugs and work into the mix, and it’s a heady cocktail (and not always the good sort). We caught up with nutritional therapist Charlotte Price, of Eat Nourish Heal, to find out some simple tweaks that’ll help us maintain our va va voom…

WORK YOUR RATIOS

Want the good news? Charlotte has no problem with us tucking into a mince pie or two. “Don’t deny yourself any food, just be mindful of how much you have, and how your plate looks,” she says. “For example, when you’re looking at your meal, carbs should ideally take up around a quarter of your plate. If you eat a really high-carb meal, it turns to sugar and you get an energy slump. Ensure you’re getting enough protein too, by aiming for a palm-sized portion with each meal. It’ll help you feel fuller for longer and is so important for your wellbeing.”

PREP YOUR LIVER

We love a festive night out (who doesn’t) but it takes its toll on your body. “There’s plenty we can do to prepare ourselves,” says Charlotte, who works from Wiltshire, London and onlin e. “If you have a big night planned, I recommend taking Milk Thistle a couple of days beforehand, to prepare and support your liver. After a night out, try to eat nourishing foods like veggie soups, perhaps with cruciferous veg like broccoli and cauliflower. Add in lentils too, which are a great source of plant protein.”

AVOID JUNK

We love crisps as much as the next person, but Charlotte suggests avoiding ultra-processed foods. “If it doesn’t look like a food, or you don’t recognise the first three ingredients, the chances are it’s ultra-processed,” she says. “It has minimal nutritional value, and it’s harder for your body to digest and eliminate.”

DRINK UP

Cocktails and fizz may take top billing in December, but keep up your water intake too. “Staying hydrated helps your mood, sleep, cognition and overall wellbeing,” says Charlotte. “It also helps your skin, which can dry out in the winter. Set yourself the challenge of drinking two litres of water throughout the day – herbal drinks count.” Worried you’ll endlessly need the loo? Don’t. “In time your body gets used to absorbing the water and using it where it’s needed,” adds Charlotte.

RIP UP THE ROUTINE

Your gut microbiome thrives on variety, so Charlotte suggests switching up your meals. “Avoid sticking to the same old choices,” she says. “You want to mix it up, instead of having set meals each week.” Include as many different colours in your diet as possible, and vary your choices of meat and fish. “Include loads of veggies in your meals,” adds Charlotte. “Garlic, ginger and onions are all anti-inflammatory. Slow cookers are also a great way to make warming casseroles – just put it on before work and it’s ready when you get home.”

GET OUT MORE

Between the chilly temperatures and frizz-inducing damp, it’s tempting to hunker down indoors in winter. But Charlotte says it’s helpful to get outside at this time of year, especially in the morning. “The lack of natural light at this time of year can cause your levels of serotonin – the feelgood hormone – to dip,” she explains. In fact, this is a bit of a double whammy. Not only can your serotonin levels drop, but the lack of sunlight can increase your levels of melatonin, known as the sleepy hormone. “It all becomes a bit of a vicious cycle,” adds Charlotte. “You can feel down and fatigued.” To give your energy levels a boost, help your sleep cycle and lift your general sense of wellbeing, try getting out in the fresh air for a morning power walk, even if it’s just 15 minutes. It’ll help keep your digestive system working smoothly too.

TAKE YOUR VITS

Struggling with your mojo? Charlotte recommends taking a vitamin D supplement. “Everyone should take one from September until March,” she says. “During summer our body creates vitamin D from sunlight, but we don’t get enough of that at this time of year, so we need to try to maintain the status quo. Research links low levels of vitamin D to low mood and anxiety. I recommend Better You Vitamin D spray, which goes under your tongue.”

SHIFT YOUR MINDSET

“This can feel like a bleak time of year,” says Charlotte. “It’s cold, damp and everything can seem like hard work. But you can shift your thoughts to be more positive.” To do this, Charlotte suggests practising gratitude, a technique recommended by many wellbeing gurus. “In the evening, look back over your day and pull one positive out of it,” she adds. “Maybe you had a lovely coffee at 11am. Focusing on that one moment of joy can help change your perspective on your day.”

Find out more about Eat Nourish Heal and how Charlotte can help you h ere.

Winter wellbeing: Your Christmas survival guide starts here!

You may also like