Simple health habits for Christmas and New Year

You can follow simple, science-backed strategies to enjoy the holiday while protecting your brain, body and overall well-being.

An Australian Christmas is a time for family, gratitude and, for many, indulgent feasting. But overstuffed plates and post-meal fatigue don’t have to be part of the tradition. Simple, intentional habits can help you enjoy the holiday without sacrificing energy, mood, or long-term health. 

As families across the country prepare for ham, turkey, trimmings and Christmas pudding, you might want to think beyond indulgence this Christmas and New Year season. Healthy eating isn’t just about what’s on the plate, it’s about access, creativity and making the most of available resources. 

This Christmas, simple choices and community support can help ensure the holiday is both festive and health-conscious.

1. Don’t skip breakfast. Christmas often brings the temptation to “save room” for the main event, but skipping breakfast can backfire. A balanced morning meal with protein, fibre and healthy fats, such as eggs, oatmeal or yogurt with fruit, stabilises blood sugar, sustains energy and supports mental clarity.

   At our place, we start the day well nourished with slices of the ham, tomato and basil on crusty sour dough, fresh or toasted and the occasional glass of champagne. It helps us engage fully in the celebration. 

   It’s not just about the food; it’s about how you feel and interact with loved ones throughout the day.

2. Build a balanced plate.Portion control doesn’t mean giving up the foods you love. Using a simple visual guide can help you enjoy your Christmas favourites without feeling uncomfortably full afterwards. Aim for:
   • ½ your plate: Fill with vegetables – roasted Brussels sprouts, green beans or a fresh salad with a light vinaigrette. These add fibre, vitamins and colour to your meal.
   • ¼ your plate: Include starches like mashed or roasted potatoes, pumpkin or stuffing. These provide comfort and energy, but in a balanced amount.
   • ¼ your plate: Choose lean protein such as turkey, salmon or even a plant-based alternative if preferred. But its also Christmas, so the ham and other Chrissy meats are obviously there. It’s about the balance

   This approach allows indulgence while reducing post-meal sluggishness, supporting digestion and maintaining steady energy.

3. Practice mindful eating. Christmas is as much about connection as it is about food. Slow down, savour each bite, and check in with your hunger cues. Mindful eating has been shown to reduce stress, improve digestion and enhance social bonding.

   For those with health considerations, like high blood pressure, diabetes or heart conditions, staying aware of dietary needs is critical. Studies suggest that cardiac morbidity and heart failure exacerbations rise during winter months, peaking around the holiday season. 

   With hospital admissions already spiking after holidays due to overindulgence, making thoughtful choices can help prevent unnecessary complications.

4. Move a little. Physical activity doesn’t need to be intense. Even a short walk before or after dinner can help regulate blood sugar, aid digestion and lift your mood. 

   Did you know that a brisk family walk after the meal keeps circulation active, boosts brain health and creates memorable bonding moments away from screens and kitchens? Consider taking a stroll around the neighbourhood, kicking a footy or some family cricket in the backyard or even doing a few gentle stretches between courses. 

   Movement can become part of the holiday tradition. Small, shared activities with loved ones like these can make the day feel more energised and connected.

5. Stay balanced: Hydration, sleep and stress. Amid cooking, traveling and socialising during Christmas, it’s easy to overlook basics:
   • Hydration – Drinking water regularly prevents fatigue, headaches and irritability
   • Sleep – Rest before the holiday enhances emotional balance and appetite control
   • Stress management – Plan for quiet moments if large gatherings feel overwhelming

   Even small strategies, like stepping outside for a breath or avoiding stressful conversations, can preserve your energy and well-being.

Christmas is more than the feast. It’s a chance to connect, reflect, and enjoy. Healthy habits are not restrictions; they are tools to feel your best, enjoy meaningful moments, and leave the table with energy, satisfaction, and memories worth savouring. A few simple strategies can make this holiday a celebration of longevity, not just indulgence.

– Dr David Knight