How to survive the festivities

December 01, 2011

This article apeared in the Daily Record written by Fiona Russell of FionaOutdoors.co.uk. Molly Cameron, founder of nexus Coaching, was asked to give her advice and recommendations for Surviving the Festivities.

How to beat the festive blues

Shopping stresses, excess food and drink, lack of sleep and a host of bugs. It's no wonder many of us wake up on Christmas Day looking and feeling worse for wear. But it doesn't have to be this way. It pays to take care of diets, keep up exercise routines and prepare for illness.

FIGHT THE WINTER HEALTH BLUES: The average adult catches three to four common colds a year, while children suffer more than twice as many. The chillier weather doesn't help because more people stay indoors, with the windows shut, breathing on each other and passing on germs.

Added to this, increasing numbers of people find themselves facing SAD (seasonal affective disorder) because of darker days and gloomier weather.

Here is a range of precautions to try: 

Vitamin vitality: Scientists have found a good dose of Vitamin C halved the numbers of "physically stressed" people contracting a cold, but did nothing for ordinary people. Regular, smaller doses of Vitamin C are also believed to shorten the length of a cold in about 10 per cent of the population.

Echinacea: Anecdotally claimed to ward off colds and reduce the length and severity of a bout. The same is thought to be true of garlic, eaten or taken as tablets.

Rest: While doctors recommend you take it easy and get enough sleep at night when you have a cold, it's not necessary to take to your bed for days. A short walk outdoors is likely to help recovery and improve your spirits.

Wash your hands: "If you keep your hands free of germs you're less likely to pick up an infection in the first place," says Molly Cameron, of Nexus Coaching. Anti-bacterial hand wash is no more effective than ordinary soap.

Stay warm: A study has shown that if you're cold your body may not be able to effectively fight the cold virus. It's thought this is due to reduced blood circulation and fewer infection-fighting white blood cells.

Lighten up: A light box may help to relieve the symptoms of SAD. Or head out for a 20-minute walk each day in daylight. Vitamin D created by exposure to sunlight can boost feel-good hormones, while a brisk walk is also good for your spirits.

Complex not simple: Add fruits and vegetables, beans and wholegrains to your diet for a natural serotonin booster.

Skip the caffeine: Research links caffeinated beverages with suppression of serotonin.

Omega 3s: Finnish researchers found that people who ate fish less than once a week had a 31 per cent increase in incidence of mild to moderate depression compared to those who ate fish more often.

Cut the drink: Alcohol is a depressant. Skip it if you're suffering from, or are prone to, depression.

KEEP THE REINS ON YOUR DIET: High-fat foods and calorific alcohol can easily lead to a fast weight gain over the Christmas period. Added to this, scientists have found a link between the stress hormone cortisol and weight gain.

Take these tips on board for a better festive diet: 

De-stress: Follow the tips above right for keeping stress levels to a minimum.

One on, one off: On a night out, alternate alcoholic drinks and soft drinks or stick to drinks with one measure, such as gin, and low-cal mixers.

Food timetable: It can be easy to skip main meals and catch up while on the move, out shopping or at a social gathering, but it's unlikely that the foods you choose will be as healthy as home-cooked. Instead, stick to eating your normal meals and try to avoid eating while out.

Party food: If you can't resist nibbles at a party - and remember that alcohol can lead to false hunger - try to choose "healthier" snacks such as vegetable crudities or a handful of peanuts.

Late-night bingeing: Avoid high-fat takeaway foods after a night on the tiles and make sure you have alternatives in stock at home, such as wholemeal pitta bread and low-fat houmous.

Water's the way: Staying hydrated means you will not be tempted to snack on nibbles or drink too much alcohol.

BEAT THE STRESS:Christmas stresses seem endless and include gift buying, supermarket shopping, cooking the Christmas dinner, family gatherings and financial worries. You'll probably find little joy left in the festivities. So follow these stress-saving tips: 

Me-time: Insist on time out for yourself every day. "Even just enjoying a soothing cup of tea and 10 minutes relaxing your brain can be enough," says Molly Cameron, a sports and life coach at Nexus Coaching, Glasgow.

Delegate: Other people can vacuum the lounge and peel vegetables so ask them to do so.

The power of 15 minutes: There's a pile of Christmas cards to write and stocking fillers to buy but somehow you just can't get started on these tasks. Another tip from Molly is to set a timer for 15 minutes - and just get started.

Be realistic: So often the pressure comes from setting unrealistic expectations. Preparing and cooking a threecourse dinner for 15 people on Christmas Day is tough on your own. Ask others to help out by bringing a starter or a dessert.

Hold on to the purse strings: Sit down and plan your budget for Christmas. Only spend what you know you have and don't run up credit card debt.

Santa secrets: You do not have to spoil the fun of Santa for kids but if you are tight for cash tell the children that Santa is on a budget this year.

The law of attraction: "Constant complaining about deadlines and high costs at this time of year can create more negativity," says Molly. "Try to remain upbeat and you'll find the positivity breeds." 

EXERCISE BENEFITS: With Christmas celebrations, shopping lists and housework filling your festive horizon, it can be all too easy to give up on your normal exercise routine.

But fitness is vital for staying healthy and keeping energy levels high over the Christmas period so it's important that you do not give up on keep-fit entirely.

Squeezing in a 30-minute walk or jog is easier than trying to find the time and motivation to attend a gym class.

Make use of holiday times for family walking and cycling, too.

Remember that housework and shopping are great calorie burners in themselves - and spending a couple of hours on the dance floor at a party will burn off fat.

Exercise is not only great for keeping you in shape - the boost to your serotonin levels will aid your mental well-being, too.

And exercise is valuable - having time out for you in this busy and stressful period is essential for de-stressing and relaxing.

Enjoy the Christmas period!