Navigating the festive season: 6 ways to protect your health gains

Key takeaways

• Social connections during the festive season contribute significantly to longevity and overall health, making it a time to slow down and nurture relationships
• Strategies like smart planning, mindful eating, and staying active can help maintain balance and energy while navigating the season's challenges
• Taking a break from wearable devices during the holidays can reduce stress and help focus on how you feel in the moment, rather than obsessing over metrics

If you have been on a recent health kick in 2024 or you classify yourself as a dedicated health optimiser, this festive season might feel like a derailment to your efforts.

The late nights could affect your sleep scores. The heightened social calendar decreases your average HRV. Your CGM is set to tell you your metabolic health score is tanking, not to mention boozy drinks being served left right and centre.

For the health-conscious, there certainly is a lot to navigate! But is it all that bad?

Firstly, let’s start with the fact that much epidemiological longevity research shows that strong social connections significantly contribute to longevity and overall health. The festive season and Australian summer is a fantastic time to slow down and spend time with your loved ones, friends and work colleagues in a social capacity. Start with a positive mindset around this time of year and the additional opportunities it offers for social connection for both new and old relationships.

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6 strategies to thrive with vitality this festive season

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Maintaining vitality and keeping a step ahead of your health gains doesn’t mean giving up on celebrations – it’s about balance, mindfulness, and simple strategies to help you thrive. As a health coach, I’ve supported many patients through this time of year, and each person leans into a strategy that supports them best. Here’s a selection of the top 6 ways to protect your health gains and navigate the season with ease and energy.

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1. Reduce stress with smart planning

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Identify your potential stressors – be it travel, a packed calendar, or emotional triggers – and prepare for them in advance using your preferred method for calendar management.

• Can tasks be delegated to lighten your load?
• Is public transport an option to avoid travel-related stress?
• What can you ‘batch’ to save you time like gift shopping?
• Can you block out time in your calendar for nourishing activities to recharge your batteries such as a float, nature walk, or a tech-free evening once or twice a week to maintain balance and energy?

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2. Relish the good festive moments

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Festive celebrations often fly by. Did you know savouring moments contribute to higher ratings for happiness and wellbeing. By slowing down and being present can enhance your experience and prolong feel-good hormones.

• Put your phone down, take in the sights and sounds, and focus on the people around you.
• Express genuine gratitude to the people around you or your hosts.
• Reflect back the good moments in a gratitude practice.

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3. Enjoy treats without the guilt

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Festive treats are a highlight, but they don’t need to derail your health or even be completely avoided. The trick here is embracing the concept of mindful eating: pause, taste, enjoy!

• Take your time to enjoy each bite, focusing on the flavours and textures to stay present and prevent overeating
• Choose treats and food that truly satisfies you, skipping those that don’t bring you joy.
• Pay attention to how your body responds to different foods – note which foods boost your energy and which leave you feeling depleted.
• Use this season as a learning experience without judgement. Observe how food and indulgence makes you feel, and use your learnings as motivation to stay on track in 2025.

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4. Stay active

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Movement plays a vital role in sustaining energy, blunting glucose peaks and aiding digestion, especially throughout the holiday season. Can you:

• Consider taking a walk after meals instead of sitting down?
• Incorporate small, fun bursts of movement like dancing during celebrations or doing stretches to start your day?
• Make exercise a shared experience by organising family games or a festive group stroll?

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5. If you are playing hard, rest hard

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Late nights and hectic schedules can disrupt your sleep consistency, and we all know rest is essential for recovery. Some ideas to combat the schedule overload:

• If you’ve had a late night, try compensating with a slightly longer sleep-in or a midday nap
• Try to explore some non-sleep deep rest (NDSR) activities like guided breath protocols, binaural beats, progressive muscle relaxation or other forms of meditation
• Establish a soothing bedtime routine whenever possible

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6. Give your wearable a break too

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If you identify as a biohacker, or simply a healthy person, have you considered the additional mental load your wearable device like your Oura, Apple Watch Garmin, Whoop or Fitbit is contributing?

Taking a break from your wearable device over the Christmas holidays can benefit both your health and mindset.

Constantly monitoring data such as steps, sleep, and heart rate can create stress, particularly during a time when relaxation and enjoyment should be prioritised.

Disconnecting allows you to focus on how you feel in the moment rather than rely on scores on a screen. Try it – you might just realise you can sense what you need to without your device!

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By implementing even one or two of these strategies, you can navigate the festive season with intention and balance. Focus on what feels right for you and enjoy the moments that matter most.

Remember the festive season is a time to connect, celebrate, and make memories. Release the pressure to follow every health rule. It’s okay to enjoy yourself! One season won’t undo all the progress you’ve made because as a health optimiser, the small, consistent habits you’ve been doing all year are the ones that matter most.