12 experts on their secret to festive survival

Whether your diary is crammed full of back-to-back seasonal soirées or you're scrambling to meet your end-of-year deadlines, December has a way of pushing our limits – stress, sleep and nutrition included.

“Mixed beans should be a staple of your festive spread. Not only are they naturally full of potassium, magnesium, folate, iron and zinc, but the fibre found in beans are converted into short-chain fatty acids in the body," says Dr Rossi.

“With our immune systems working overtime to keep us free from coughs and colds, it’s important to make sure we stay hydrated over the festive period. During the winter, your body uses higher amounts of water to humidify cold air, which puts you at higher risk of dehydration," says Dr Okorocha.

What we learned: Regularly sipping on a glass of good old H2O can help to bolster your immune system in the fight against unwanted winter bugs.

“If you don’t have the motivation for long sessions in the weights room, switch to full-body workouts organised into tri-sets consisting of one lower body movement, one upper body movement and one core exercise," says Luke.

“LED light therapy, a skin treatment that uses low-level light in different wavelengths and colours, is one of my go-to treatments for a glowing winter complexion," says Dr Ejikeme.

“If you're tucking into a rich Christmas lunch or dinner, try starting the day with a nutritious breakfast, like a chia pudding or smoothie bowl. Ideally, you should be aiming for around 30 different types of plant foods³ per week, according to emerging research from the American gut project, as fibre feeds your microbes, helping them thrive," says Dr Bulsiewicz.

“It’s important to be realistic about your time in December. The month can be full-on with socialising, and those hour-long gym sessions are the first thing to fall to the wayside. Just 15 minutes of movement, like walking or Pilates, and five minutes of mindful breathing each day can help you to stay on top of your fitness goals,” says Bryony.

What we learned: Instead of taking an all-or-nothing approach to fitness, dialling things down with micro pockets of movement can help you to stay on track with your goals.

“If you’re feeling stressed about hosting this Christmas, one effective hack is to mentally replace the phrase ‘I have to’ with ‘I get to’. For example, ‘I get to cook Christmas dinner for my family.’ This slight shift in mindset plays on the science of gratitude therapy, which studies⁴ suggest can boost feel-good oxytocin levels and reduce stress hormones,” says Dr Vuorisalmi.

“Nervous system regulation is about calming down our bodies and conditioning them to react to stress more appropriately on an ongoing basis," says Jen.

What we learned: Instead of spiking your cortisol levels by reading stressful emails first-thing, try a grounding nervous system routine to start your day in a peaceful ‘rest and digest’ state.

“As tempting as it can be, avoid lying in during your Christmas break. Studies show that we start waking up about an hour and a half before we actually get out of bed," says Dr Stanley.

“Christmas can be full of family disagreements, so learn the art of arguing well. Stick to the topic at hand and be specific when you talk about what’s bothering you, avoiding statements like ‘you always’ or ‘you never’. Try to listen and understand the other person’s point of view rather than aiming to ‘win’ the argument. Also, know when to say you’re sorry,” says Vicki.

“I like to support my immune system by incorporating more vitamin C-rich foods into my diet at Christmas. Found in citrus fruits like lemons, limes, grapefruits and oranges, vitamin C supports the normal function of your immune system.⁵ It also acts as a powerful antioxidant, protecting your immune system from damage,” says Rhiannon.

“Lots of women like to dust off their dressiest heels during party season, but a high heel with a narrow toe box will have a painful impact on feet, putting pressure on existing bunions. Selecting a slightly lower heel with a wider toe box that can fit the width of your foot is a smart way to prioritise foot health without sacrificing your style,” says Dr Gordon.

What we learned: The secret to a pain-free Christmas party lies in swapping ultra-high stilettos for wide-fit block heels that keep your feet feeling happy and comfortable during drinks, dinner and late-night dancing.

Good health starts from the inside out. At a time of year where everyone you know is sniffling their way through a cold, suffering with a seasonal hangover or struggling with their diet, adopting some of these gentle practices can help you to stay fighting fit without missing out on the seasonal fun.