As a nutritional therapist specialising in women’s health, I see the same pattern every December: women arriving in January feeling exhausted, anxious, bloated, and frustrated that the festive season has “knocked them off track”.

But it doesn’t have to be that way.

This Christmas, the goal isn’t restriction, rigid rules, or “being good”. It’s about feeling calm, energised, and in control, so you can actually enjoy the season.

Let’s talk about why December feels harder on our bodies — and what genuinely helps.

Most of us recognise the festive challenges instantly:

• Sugar overload and constant grazing
• Disrupted routines and late nights
• More alcohol than usual
• Heightened stress and pressure to have the perfect Christmas
• Late nights and poorer sleep
• Disrupted exercise routines and overall less movement

Individually these might feel manageable, but together they all add up to creating festive fatigue.

Blood sugar basics (and why crashes matter)

Managing blood sugars is the key to feeling calm and energised, not to mention avoiding the weight gain common at this time of year.
Constant grazing on crisps, mince pies, Christmas cake, chocolates, alcohol, skipping meals and eating later into the evening cause big spikes in blood sugar, which are usually followed by crashes.

These crashes drive:
• Cravings
• Irritability
• Anxiety
• Poor sleep
• Weight gain
• That “I need something sweet now” feeling

Stress hormones make it worse

When we’re busy, rushing around, and emotionally stretched, stress hormones like cortisol and adrenaline rise. These hormones:

• Increase sugar cravings
• Make blood sugar swings more dramatic
• Reduce our ability to feel calm and satisfied
• Lead to stubborn weight gain especially around the belly.

Alcohol isn’t neutral

Alcohol disrupts sleep quality, appetite regulation, and mood.

It also amplifies blood sugar swings. Whilst your liver is processing the alcohol and trying to remove it from your body, it's not managing blood sugar balance and this can lead to the craving for stodge, sugar, fats - the feeling you're trying to soak up the alcohol.

Why women 40+ feel this more

As hormones begin to shift in our 40s, we become:

• Less resilient to blood sugar swings
• More sensitive to poor sleep
• More prone to anxiety and fatigue

If Christmas suddenly feels harder than it used to, you’re not imagining it.

How to enjoying festive food without crashes, irritability or cravings

Supporting blood sugar balance is the single most powerful thing you can do for festive energy and mood, as well as weight regulation.

• Remember the “protein + fibre + healthy fats” formula for stable energy and blood sugar.

Start with protein eg smoked salmon, boiled egg, or a small handful of almonds, to slow the absorption of carbohydrates and sugar. Smoked salmon & eggs before pastries. Nuts, fruit & nut butter, hummus & veggies.

• Add fibre and healthy fats e.g. whole-grain bread & avocado or roasted sweet potatoes with olive oil. At main meals add leafy greens
such as broccoli and Brussel sprouts and extra protein to buffet plates.

• Simple swaps that make a huge difference:
o Always add protein before sweet treats e.g. nuts before chocolate
o Pair carbs with fibre e,g, veggies, nuts, wholegrains
o Eat in the right order - fibre → protein → carbs for steadier blood sugars

• Try to limit the cakes and desserts to directly after a main meal of protein, fibre (veggies) and healthy fats to minimise the blood sugar spikes.

Stress-Proofing Your Xmas – how to regulate cortisol and overwhelm, calming techniques that will help with cravings.

Mindful Eating is vital to help you rest and digest. Learn to recognise hunger and satiety signals, using a hunger scale as a tool (1 = ravenous & 10 = stuffed). Aim for a comfy 6–7 on scale, satisfied but not stuffed.

• Don’t eat on the go, sit down, slow down, pause between bites, chew thoroughly, savour the flavors, textures, and aromas of festive foods. Don’t eat distracted.

• Stop and think about why you’re eating. Is it habit or do you genuinely feel hungry? Or is it emotional eating. Consider the following reasons for emotional eating – do any resonate?

• Sugar overload and constant grazing Social hunger – where eating is important because people are together
• Mouth hunger – you’re not hungry but crave the feeling of eating
• Prophylactic hunger – eating now in case you get hungry later
• Deserved hunger – eating to cheer yourself up, perhaps after a bad day
• Pleasure hunger – eating to make yourself feel good
• Anxiety hunger – reaching for food to calm your nerves
• Boredom hunger – eating because you can’t think of anything else to do
• Celebratory hunger – using food to enjoy a special occasion

Sleep protection habits:

• Stop eating and drinking 2–3 hours before bedtime.
• Magnesium is a calming nutrient and vital for so many processes in the body. Found in may foods including leafy greens such as
spinach, dark chocolate, almonds, quinoa, cashews and peanuts.

Movement That Stabilises Blood Sugar (Without Working Out)

• The magic of the 10-minute post-meal walk or movement, helps to burn the sugar instead of storing it as fat.
• Try and building more movement into your everyday
• Focus on strength training, even mini-resistance exercises such as squats, lunges, wall presses can make a difference if you can’t
get to the gym.

Hydration Matters

Keep hydrated can help manage hunger and prevent mistaking thirst for hunger. Encourage drinking water throughout the day, especially during festive meals.

Plan Ahead

Try setting intentions before events, such as choosing two indulgent items to enjoy fully rather than sampling everything.

Your Personal Festive Plan - Implementation beats perfection!

Consider:
• What are my 3 biggest festive “triggers”?
• What one small habit will help me avoid sugar crashes?
• Where can I build in rest or movement?
• What’s one non-negotiable for my wellbeing this season?

It’s not about restriction. It’s about supporting your body so you can actually enjoy Christmas—calm, energised, and present.
Small, intentional choices make a big difference. And you don’t need to do everything—just a few things consistently.

If there’s a particular festive challenge you’d like support with, do let me know. There’s always so much more to say, but I hope these tips help you to sail through this Christmas season feeling fabulous.