11 ways to survive party season, according to nutritionists
What does your diary currently look like? If it’s anything like mine, it’s filled with work Christmas parties, catch-up drinks with friends, dinner with the in-laws and eggnog-sodden weekends away to ‘soak up all the festivities’. Not sure about you, but I, for one, am already feeling exhausted.
It may be the ‘most wonderful time of the year’ for some – and if you’re keen to focus on pure hedonistic joy, do you – but, for others, the lead-up to Christmas can feel like a battlefield – and a boozy one at that (hello, mulled wine by the gallon and bottomless prosecco-filled brunches), rife with rich foods, and, yes, sometimes, a little bit of guilt (thanks, diet culture).
We do a lot of drinking during December. According to new research by independent alcohol charity Drinkaware, almost two-thirds (64%) of UK drinkers intend to drink more alcohol over Christmas than they typically would at other times of the year. This increases to three quarters (75%) when talking about young adults (18-34 year olds).
But, despite these stats, it is perfectly possible to enjoy party season without feeling bloated, socially drained or anxious, you just need to be armed with the right strategies.
So in order to navigate this year’s parties like a pro, we sought expert advice from three qualified nutritionists and dieticians on how to keep your healthy eating intentions on track this December. Here, then, is our discerning guide to surviving the festive season.
Meet the experts: A-list celebrity nutritionist and author of 2 Weeks to a Younger You, Gabriela Peacock (her client list reads like a VIP party list – she’s worked with the likes of Yasmin Le Bon, Joan Collins, Jodie Kidd, Katherine Jenkins and Princess Beatrice). Registered dietitian, Orla Stone, member of the British Dietetic Association, nutritionist and gut health specialist at Deeply. Consultant dietitian, director of CityDietitians and head of Nutritional Research at Heights, Sophie Medlin.
11 ways to survive party season
1. Drink up
Nutritionist Gabriela Peacock – who’s no stranger to helping people who want to juggle both a healthy, nutritious diet and socialising and drinking at events – says that staying well-hydrated is the key to preventing any serious post-party hangovers.
‘One of the best things I can recommend to my clients is to drink 1.5-2 litres of non-caffeinated liquid a day – particularly if they are going to be indulging in alcoholic beverages on the same day,’ she says.
Alcohol’s diuretic properties can result in water loss and potentially lead to dehydration, so keeping on top of your fluid intake is really important. ‘Water is ideal, but any liquid that can hydrate you will do the job,’ she says. ‘Interestingly, dehydration can feel like hunger, so oftentimes we don’t need food, we need water. Keeping on top of your hydration consciously is vital.’
In fact, according to Waitrose’s Food and Drink Report for 2024, while drinkers have long opted to have a glass of water alongside their wine or cocktail, the concept of alternating between an alcoholic drink and a nonalcoholic one – known as zebra striping – is one of this years’ biggest drinking trends.
2. Eat before you drink
Lining your stomach won’t necessarily prevent the effects of having one too many G&Ts at the work xmas party, but it could help ease the extent of your hangover the next day. ‘I recommend having a snack or meal before attending an event. This can help curb your appetite and reduce the temptation to potentially overindulge in unhealthier options if you’re at an event late,’ says Peacock.
‘Although we can’t actually line our stomach, we can slow down the absorption of alcohol,’ adds Dietitian Orla Stone.
‘Your liver is key to helping you process the alcohol that you have drunk but if there is too much alcohol heading to your liver, it won’t be able to keep up with the demand and you will get drunk more quickly. Choosing a meal that includes protein and some healthy fats will slow down the rate at which the alcohol is absorbed.’
Dietitian Sophie Medlin agrees: ‘If you have a meal before you consume alcohol, the passage of alcohol from the stomach into the small intestine is physically slowed down by the presence of food in the digestive system. This means that the liver is drip-fed alcohol for processing rather than receiving larger doses of alcohol all at once, which it can’t cope with as well. That’s why you get drunk more quickly on an empty stomach.’
The best foods to drink before going out?
Stone suggests opting for a meal containing healthy fats (olive oil, avocado) and protein (beans, lentils, fish, meat) – but also making sure you have polyphenols (micronutrients found in many plant-based foods) in your meal when you are going out drinking. ‘These plant chemicals may help to reduce those nasty headaches and nausea the following day,’ she says.
‘Polyphenols are found in dark-coloured fruits and vegetables as well as some nuts – try some red onions, asparagus, olives, and roasted chestnuts. For an easy option keep some frozen berries in your freezer and add them to a yoghurt or smoothie,’ says Stone.
3. Opt for lower-cal alternatives
We’re all suckers for a glass (or two) of Baileys on the rocks during the holiday season – after all, it’s Christmas, right? But it doesn’t have to be every night. ‘I try to encourage my clients to be mindful of sugary mixers and opt for natural, lower-calorie drink alternatives where they can,’ says Peacock.
Of course, you should drink what you enjoy, Peacock says, but there are healthier ways to drink, that believe it or not, are also enjoyable. ‘For example, stay away from sugary mixers like coca cola, or any fizzy drinks. There are mixers that are actually good for you and can balance some of the negative effects of drinking, like Kombucha, coconut water, and flavoured water.’
Stone also suggests avoiding drinks that need diet mixers ‘as they are sweetened with artificial sweeteners,’ she says.
Thanks to a 2019 study on the effects of sweeteners on the gut microbiota, ‘we are now beginning to learn that some artificial sweeteners have a negative impact on the healthy bacteria in our gut and as a result have a negative effect on our health,’ Stone adds.
4. Choose red over white
Research has shown that if you are going to have a drink, red wine is a good choice (but still in moderation!) says Stone. ‘Red wine is made from grapes which are high in polyphenols, a plant chemical which our bacteria love to feed on. For a fun festive variation, why not try some mulled wine?’
Stone also suggests alternating your drinks with some alcohol-free red wine – ‘you are still getting the polyphenols, but without the damaging effect of alcohol,’ she says.
Other easy swaps you can make include drinking bucks fizz (or mimosas as the Americans call them) instead of straight prosecco or champagne – ‘not only are you slowing down your alcohol intake, but you are also providing your body with vitamin C, a powerful antioxidant’.
5. Plan ahead
After a big, boozy Christmas night out, you’re likely to be sleep-deprived and won’t be in the right frame of mind to make healthy food choices or prep something nutritious the next day.
‘Research has shown that sleep deprivation can increase your calorie intake the next day by around 385kcal,’ says Stone. ‘As well as increasing your preference for slightly fattier foods.’
Her suggestions? ‘Cook a double portion of a nutritious dinner, ready to have when you are hungover instead of reaching for something fatty and fried!’
6. Find time to move
Adequate exercise helps you to manage stress and cope with the demands of the festive season. In fact, a study published in the Journal of Nature Medicine revealed that any form of exercise is better than nothing – even a two-minute burst of activity is better than curling up on the sofa to watch yet another Christmas box set.
‘It’s worth finding a form of exercise you enjoy that takes the pressure off weight loss techniques which makes them easier to maintain,’ Peacock says.
7. Get outside
Yes, it’s dark by 4pm, and you will absolutely be forgiven for hibernating on Christmas Day itself, but getting outdoors as much as you can throughout December – even if you are feeling sluggish – will work wonders for your mental health.
Immersing yourself in nature has been shown to be an effective method for alleviating anxiety and overcoming the post-Christmas mood decline. In a 2021 study from the University of York, health scientists confirmed that nature-based activities lasting for 20 to 90 minutes led to improved mood, less anxiety and positive emotions.
Lead author of the study, Dr Peter Coventry, said: ‘We’ve known for some time that being in nature is good for health and wellbeing, but our study reinforces the growing evidence that doing things in nature is associated with large gains in mental health.’
8. Prioritise protein
It may be the season of indulgence, but Peacock recommends trying to pack in as much fruit, vegetables, whole grains and protein as possible. Stone agrees; ‘the festive season involves lots more meals out which can make it harder to eat healthy foods,’ she says.
‘Apart from staying hydrated, protein is the most important thing to prioritise before you drink,’ says Peacock. ‘Alcohol acts as a stimulant, so it spikes your blood sugar levels, meaning that drinking on an empty stomach is the worst option. It makes us crave more food – perhaps explaining the need for carbs the next morning.’
Not only does protein help to curb blood sugar levels, but it empties more slowly from our stomach than other foods ‘as it is harder for the body to break down,’ explains Medlin. ‘That is also why it keeps us fuller for longer. Including protein as well as complex carbohydrates is a good idea, especially if we’re drinking alcohol.’
9. Raid the nut bowl
Protein isn’t just great as pre-drinking fuel – in fact, nuts in particular are great for providing a mind and body boost.
Researchers from the University of South Australia revealed in a 2022 trial that consuming two ounces of walnuts (equivalent to 6-7 whole walnuts), on a daily basis can prevent changes in mental health scores, stress levels, and low mood.
‘Some of the best things I can recommend before or during drinking are nuts, cheese, or ham,’ says Peacock. In fact, when she worked as a model Peacock was always known as the woman who constantly had nuts and seeds in her bag – ‘at every shoot, or at any drinking event, my bag would always be full of nuts, seeds or good quality protein bars as I’ve always been obsessed with the importance of protein. Not much has changed!’ she says.
10. Pop a prebiotic and probiotic
Your gut bacteria support your mood, sleep, skin and immune health, all things that can be impacted during the party season, says Stone – ‘gut bacteria love fibre, so include some nuts and seeds daily, and add some beans to your regular meals’ – she also suggests Deeply, a prebiotic drink as an easy option to get more fibre.
Medlin adds that during this time of year, it’s a good idea to take care of your immune system and gut health, ‘so keep going with a great probiotic, like Heights, and make sure you’re still eating plenty of plants,’ she advises.
11. Put the kettle on
Peppermint tea helps to relax the bowel and ginger tea helps to increase the rate of stomach emptying, which in some cases can help with bloating, says Medlin.
‘Festive bloating typically occurs when we’re eating foods that aren’t in our usual diets because we have less of the gut bacteria present that ferment and digest foods that we don’t usually eat,’ she explains.
‘If you do get bloated, try to take deep breaths, make sure you loosen restrictive clothing, try peppermint tea and work on telling yourself that it will pass and isn’t something to worry about.’
The bottom line
Christmas is to be enjoyed! ‘Most people let go of the reigns over Christmas, letting themselves celebrate,’ says Medlin. ‘If the idea of letting go of your healthy eating intentions over Christmas makes you feel anxious, it would be a good idea to explore your relationship with food with a mental health professional or a dietitian.’
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