Eat, Drink and Feel Good: A Guide to Thriving Through the Festive Season

Every December, the same emotional cocktail appears. A splash of excitement, a squeeze of exhaustion, a dusting of guilt, and a generous pour of bubbles. The festive season arrives with its canapés, candy canes and colleagues who suddenly believe rosé is a hydration strategy. Whether you are twenty five, forty, sixty or somewhere beyond, the festive season can leave anyone feeling a little frayed.

Here is the truth. You can enjoy this season. You can eat. You can drink. You can sparkle in that dress or shirt you bought on sale. And you can feel good while doing it.

The secret is not about restriction. It is about steadying your blood sugar, protecting your mood, supporting your wellbeing and choosing joy with a dash of intention. This is the real nutrition approach. Evidence based, research backed and served with humour. No shame. No overcomplication. No unrealistic rules.

Let us dive in together, plate in one hand, glass in the other.

Why Bodies React Differently During Party Season

When life gets busy, stressed or socially intense, our internal systems respond. Blood sugar can spike and crash, sleep can wobble, digestion can shift and cravings can intensify. Alcohol tolerance changes too, especially when hydration is low and meals are irregular. You might notice you cannot tolerate alcohol the way you once did. Your clothes might feel tighter after one grazing platter. Your sleep becomes fragile after a late dinner.

This does not mean you cannot enjoy good food or bubbles. It simply means your body appreciates a little more nutritional scaffolding. Think of it like wearing great underwear. No one can see it, but it changes everything.

The research backs this too. Studies show that stabilising blood glucose improves energy, reduces cravings and supports mood regulation. High glycaemic loads, on the other hand, deliver a spike, a crash and a craving for something sugary and sparkly. Not ideal when you are navigating back to back social events.

The Blood Sugar Strategy That Makes December Easier

If you take only one strategy from me, let it be this: eat before you drink. I know, it sounds counterintuitive because we are used to the idea that festive eating must be chaotic. But one plate of real food before an event is the difference between steady energy and the 10 pm cheese board fatigue spiral.

A simple meal of protein, fibre and healthy fats creates what I call festive resilience. This is the physiological version of wearing comfortable shoes. You might still stay out too late, but you will not fall apart.

Try something like grilled salmon and greens, a chicken and avocado salad, or eggs and leafy veg if you are rushing out the door. Protein slows digestion, fibre steadies blood sugar and fats help keep you satisfied. When you arrive at the party and someone hands you a champagne flute filled to the meniscus, your body will thank you.

The Truth About Champagne, Prosecco and Hormones

Let us talk about bubbles because we both know they are part of the season. Champagne contains polyphenols, which are antioxidant compounds found in grapes. Does this make champagne a superfood? No. Does it make it an enjoyable treat that can be tolerated better than sugary cocktails? Yes.

Alcohol lowers inhibitions and lowers blood sugar. This double dip can trigger cravings, mood swings and midnight fridge raids. Which is why pairing your bubbles with protein throughout the night is so effective. It is not about eliminating alcohol. It is about partnering with your physiology.

A 2019 study found that alcohol influences neurotransmitter activity, sleep quality and decision making across all ages. Translation: one glass feels lovely, two glasses feel risky and three glasses can feel like a questionable life choice.

So here is the game plan. Go slow. Sip with food. Alternate with water. And choose drinks that do not contain added sugar or syrups. Champagne, prosecco and spirits with soda water are often kinder to your body than Christmas punch or creamy liqueurs.

The Joy Factor: Why You Should Not Fear Festive Eating

One of the most powerful health tools we have is joy. A positive emotional state reduces stress hormones, strengthens immunity and improves digestion. That means enjoying the season is not only allowed, it is biologically beneficial.

Restricting yourself creates stress. Stress elevates cortisol. Cortisol drives hunger, belly fat storage and poor sleep. The irony is that your perfect behaviour plan can make everything worse.

Instead, adopt the 80 percent approach. Enjoy the food. Enjoy the people. Enjoy the night. Then anchor yourself with a few reliable habits around it. These habits are your bumpers. They prevent you from smashing into the guilt wall the next morning.

Your festive bumpers can be:

• Eat real food first 
• Move after meals 
• Drink water between drinks 
• Prioritise sleep 
• Choose joy instead of guilt

Three parties do not undo an entire year of healthy eating. But guilt can undo your momentum. Choose pleasure, not punishment.

Smart Swaps That Keep You Energised Instead of Exhausted

You know I love a practical list, so here are some swaps that reduce inflammation, support wellbeing and keep your brain sharp during silly season:

• Swap crackers for vegetable crudités 
• Swap creamy dips for hummus or yoghurt dips 
• Swap sugary cocktails for champagne or prosecco 
• Swap grazing platters for plated meals 
• Swap mindless eating for mindful eating 
• Swap skipping meals for stabilising meals

What you add is always more powerful than what you remove. Add protein. Add fibre. Add hydration. Add joy. Add movement. These additions keep your body so steady that little festive indulgences land softly instead of creating the bloated, exhausted, dehydrated feeling that too many people accept as normal.

A Gentle Reminder

This season is about joy, connection, laughter, candlelight dinners, backyard barbecues, dancing badly in high heels and remembering that one night never defines your health story.

Go sparkle with your choices and your prosecco.

References:
1. https://www.health.harvard.edu/staying-healthy/why-blood-sugar-matters
2. https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/alcohol/art-20044551
3. https://www.mdpi.com/2072-6643/11/7/1716
4. https://www.sciencedirect.com/science/article/pii/S0165032718313830
5. https://www.heart.org/en/news/2023/02/10/polyphenols-may-support-heart-health