14 Dec Silly Season Survival Guide
It is that time of year again. Temperatures are rising and invitations to Christmas parties start flooding in.
We’ve got you covered with some practical strategies to navigate the summer months. let’s face it, indulging in a bit more eating and drinking is inevitable during the festive season. After a busy year, everyone deserves to unwind and have some fun. Our Silly Season Survival Guide contains 10 steps you can take this summer to ensure that all your hard work doesn’t go to waste, leaving you feeling fantastic as you leap into the new year of 2024!
1. Take Magnesium
Your liver has 2 phases and 6 processes to detox. The COMT gene is down-regulated in many of us. This codes for phase II liver detox. The limiting factor (without which it won’t work), is magnesium. We, naturopaths, will magnesium load before a big night to support COMT. The trick? Drink a tsp of mg bisglycinate or citrate in a large glass of water prior to going out, preferably whilst out and then again before bed.
2. Support your liver
Your liver may need a little more love during this time of year and taking liver supporting supplements can help protect your liver and support detoxification pathways. N-acetyl cysteine, sulforaphane or herbs such as st marys thistle and schisandra all work to support your liver health, prevent oxidative damage and upregulate detoxification pathways.
3. Hydrate!
We tend to get a little anxious and excited when socialising. This causes the hand holding our drink to go to the mouth more often. Swap every second drink for a glass of water with or without fizz.
4. Protein load.
Consume a good protein source before the party by taking 2 scoops of protein powder with some water or nut milk. This will put glycogen into your liver and satiate your appetite. You won’t need to eat straight away and will binge less on the cheese, chocolate or dips and will be able to wait until the ‘proper’ food has to come out.
5. Take time out.
When gathering socially just walk out for 5 minutes to help reduce anxious drinking. Tell everyone you have gone to the loo. Just leave everyone’s energy and tune in to you, take a few deep breaths. This settles the vagus nerve moving you into rest and digest – parasympathetic nervous system activity and out of sympathetic excitation. You will then return and be more in tune with how much you are drinking and eating.
6. Eat well first.
I know the mince pies, potato bake, bread, pasta and ‘naughty’ foods look great and taste great too, but eat all the ‘proper’ food first. Fill your plate with the vegetables and salad and a source of protein like turkey or chicken and save the ‘naughty’ food for your second serve.
7. Earn it.
Decide before you go out what your extra consumption will be even if it is a bit OTT. Work out how many calories that is and earn it first. Wine is roughly 130 calories per standard glass, vodka and gin are around 60 calories without mixers. Most people burn around 300 calories doing cardio at a heart rate of 130 bpm for 30 minutes. Don’t skip out on your usual exercise routine and keep your step count up.
8. Mindful eating.
Practice mindful eating during social gatherings. Pay attention to the flavours, textures, and smells of each bite, and try to savour your food slowly. This not only enhances your overall dining experience but also allows your body to register fullness more effectively, preventing overindulgence.
9. Choose smart mixers.
If you enjoy alcoholic beverages, opt for smarter mixer choices. Sugary mixers can contribute to extra calories and hangovers. Choose low caloric mixers like sparkling water, light tonic water or even coconut water, to reduce the overall calorie intake.
10. Plan active social events.
Incorporate physical activities into your social plans. Arrange outdoor activities such as beach volleyball or cricket, hiking, or even getting into the ocean for a swim. This way, you stay active and burn some calories while still enjoying the festive season with friends and family.
Use this Silly Season Guide to not only help you survive during the summer festivities but also ensure that you have a healthier and more enjoyable experience during the holiday season. Happy Holidays, from NatMed!
