If you’re prone to overindulging in holiday feasts, drinks and all-around festive merriment, here’s your guide to keeping both body and mind in top shape as you step into the New Year.
As the holiday season arrives, your inbox is likely overflowing with enticing offers for Christmas turkey dinners, lavish hotel buffets and decadent desserts. Party invites pile up, promising nights filled with celebratory drinks. While it’s tempting to fully embrace the festive spirit, overindulgence often leads to unpleasant aftereffects that not only impact the morning after but can also take a toll on your health.
Binge drinking, for example, which is defined as four or more alcoholic drinks in one session for women and five or more for men, can result in short-term issues like alcohol poisoning as well as long-term damage to the brain, liver, kidneys, and more. In addition, diets rich in alcohol, seafood and red meat – December favourites – may also increase the risk of gout and diabetes.
Here’s how you can enjoy yourself while giving your body a little TLC, so you don’t welcome the New Year with a headache or an upset stomach.
Bouncing back is easier when you pace yourself. While everyone has different tolerance levels, the maximum recommended amount of alcohol to consume per day is two standard drinks for men and one for women, according to HealthHub.
Space out your drinks with non-alcoholic alternatives, like sparkling water with lime or a festive mocktail, to ensure that you don’t inadvertently drink too much. Consider skipping top-ups as they make it easy to lose track of how much alcohol you’ve consumed. Instead, finish your drink before refilling — and remember to sip, not chug.
While hydration may not cure a hangover, drinking water can counteract dehydration symptoms of thirst, fatigue and headache.
If you’re tempted to snooze in bed instead of getting up for a glass of water, take note: Dehydration can have nastier long-term effects such as low blood pressure, kidney problems and urinary tract infections. It’s recommended that you drink six to eight glasses of water per day – about 2 litres – unless advised otherwise by a medical professional.
Our national love of food goes into overdrive during the festive season, with most gatherings featuring a potluck feast, buffet or BBQ spreads. To avoid an upset stomach after, be mindful about your meal. For example, watch the alcohol, which is high in calories: One can of beer clocks in at 142 kcal, and a half-glass of wine at 68 kcal.
Skipping prior meals to “make space” for your feasts can backfire, leading to overeating. Instead, eat something light and healthy – like fruits or carrot sticks – before heading out. If you’re tackling a buffet, avoid the temptation to “just whack ah”. Take small portions and go back for more only if you truly want it.
After the meal, fight your instinct to crash on the couch. Round up your family or friends and go for a walk. Just two minutes of walking has been shown to stabilise blood sugar levels, as the movement helps to remove glucose from the bloodstream.
Throughout the festive period, try your best to stick to your exercise routine to maintain momentum. Instead of sleeping in the morning after a big party, get up at your usual time for your morning jog and save the extra sleep for an early bedtime.
Whether you’re starting fresh or continuing your fitness journey, staying active is important at any age. Burn off those holiday indulgences in a supportive environment at your nearest Fitness Workz gyms, located in HomeTeamNS Bukit Batok, Bedok Reservoir, Khatib, and Balestier clubhouses. GX Fit classes, tailored for individuals aged 44 and above at all fitness levels, offer the perfect opportunity to build strength and maintain your exercise momentum well beyond the festive season.
Speaking of sleep, staying up late multiple nights in a row can have a dire impact on your health, raising the risks of heart attacks, hypertension, stroke and diabetes in addition to reduced cognitive function.
You don’t need to be a party pooper who leaves just when it’s getting fun, but find moments to rest when you can. If you’re feeling tired, a 20-minute nap can help offset your sleep debt and reduce the negative effects of sleep deprivation. Still, nothing beats a proper night’s rest.
While it’s easy to succumb to “just one more” drink or slice of cake, remember that it’s okay to say no.
If you decide not to drink at a gathering because you have a big meeting the next morning, suggest an alternative like water or juice when offered a glass of wine for a toast. Friends who respect you won’t push or make you feel uncomfortable.
If “no” feels difficult, arrange for a family member to call at a certain time, giving you a gracious way to wrap up the evening.
As with all things, balance is everything. If you have a late night planned, consider setting aside the next day to recover from the excesses of the previous night. This doesn’t mean lying on the sofa scrolling through social media all day. Instead, recharge emotionally and physically by enjoying time with loved ones, getting some fresh air, or cooking a wholesome meal.
And if you do end up indulging more than planned, don’t be hard on yourself. The holidays are for joy and celebration, after all. Let go of any self-blame, embrace each moment and focus on balance. With this mindset, you’ll enter 2025 feeling calmer, refreshed and ready for a healthier new year.
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