TOP CHRISTMAS WELLBEING TIPS FROM OUR TEAM OF RESIDENT EXPERTS

The dark season is upon us. Many of us feel more sluggish and struggle with getting up. Also, maintaining a regular sleep-wake cycle can be more difficult in the absence of daylight in the morning.

Keeping the wake-up (out-of-bed) time constant and getting bright light immediately after getting up for at least 30-40 minutes is essential for our body clock to tick regularly.
Over the winter months, you may need to use a bright light source (at least 10,000 lux, marketed as SAD-lamps) to compensate for the lack of daylight.

Try these five tips to help you balance out the indulgence of the festive period and keep energy levels steady whilst supporting your muscles, joints and tendons.

• Post-Meal Walks
Take a 10-15 minutes brisk walk after meals to help aid digestion and regulate blood sugar, reducing glucose spikes. This gentle activity keeps muscles engaged and prevents sluggishness.

• At-Home Strength Circuit
Do a quick set of 10-15 squats, lunges, and push-ups after sitting for long periods. This simple routine supports joint health and keeps muscles active.

• Consider Intermittent Fasting
Try delaying breakfast or spacing out meals by 12-16 hours overnight. This can help your body reset, improve metabolic health, and manage holiday calorie intake.

• Daily Stretching for Flexibility
Stretch key areas like hamstrings, lower back, and shoulders for 20-30 seconds daily to relieve tension and reduce stiffness.

• Stay Hydrated
Drink a glass of water before meals and between festive drinks to support joint lubrication and prevent overeating.

Stay hydrated. Cold weather, overheated interiors, late nights and too much alcohol can all dehydrate us, leading to fatigue, reduced performance and of course dry, flaky skin. Drinking lots of herbal teas, bone broth and warming soups can keep our hydration levels topped up as well as providing some nourishing herbals and nutrients.

Even though it’s cold, getting some natural daylight and a walk outdoors does wonders for keeping our circadian rhythm and mental wellness supported. Early in the day is ideal, but any time of day is better than nothing!

Be consistent with your vitamin D supplements and make sure you’re taking one with vitamin K2 to ensure it can be metabolised and used inside the body.

Digestive enzymes can help with heavy meals and glutathione is a great support for the liver during party season so don’t forget our tailor-made intravenous infusions!

To maintain well-being during the festive period while enjoying the celebrations, it’s important to approach the season with a balanced strategy.

• Incorporate short, high-intensity workouts, such as HIIT or strength circuits, to efficiently maintain fitness and metabolic activity.

• Plan higher-calorie meals around your most active days or following exercise to optimise nutrient utilisation for recovery and energy replenishment.

• Prioritise hydration by drinking water consistently throughout the day, especially between festive drinks, to support recovery after heavy meals.

• Maintain a consistent sleep schedule to promote physical and mental recovery during this busy period.

• Finally, engage in light, enjoyable activities such as walking, ice skating, or active games to ensure regular movement and sustained energy levels.

The numerous social invites, accompanied with the last-minute advances because its holiday season means predictively our training is usually the first to be deprioritised. I know I will train less to the lead up, so ensuring the efficiency/intensity of my session is on point allows me to drop the frequency.

We know we will consume more and move less this time of the year, so ramping up the training effect in early December can be beneficial. Not only because physically it leaves you feeling and looking good, but also mentally, to avoid the guilt and misery of seeing those scales tip over our resting baselines. With this knowledge you’re on a de-load to the end of the month, ready to fire up again for January.

Somethings to do to help combat the challenge and drive you to get up and focus on yourself include:

• Prepare all workout gear laid out the night before ready and waiting for you.

• Booking a class/PT session to hold you accountable.

• Having a new impactful training plan that motivates you to push yourself.

• Checking in with how your training/daily stressors are affecting you.

• Buddy up in real life or virtual setting using apps like Strava to race your mates.

As the festive season approaches, it’s a time filled with joy, togetherness, and often a flurry of activity. It’s also a season when self-care can easily slip down the priority list. To help you make the most of this time while feeling your best, here are a few simple tips to keep wellness in mind:

• Balance Celebration with Nourishment: Enjoy festive treats, but also include plenty of vibrant, nutrient-rich foods to support your energy and immune system. Think colourful vegetables, healthy fats, and lean proteins to keep you feeling balanced.

• Stay Active in Fun Ways: Take advantage of holiday activities like brisk walks in nature, playing games with family, or dancing to your favourite festive music. Movement not only boosts your mood but also helps with digestion and overall vitality.

• Prioritise Rest: Amid the celebrations, allow yourself to rest and recharge. Quality sleep supports every aspect of your health, so carve out time to unwind before bed.

• Mindful Indulgence: Savor your favourite holiday traditions mindfully, whether it’s a meal, a dessert, or a glass of something bubbly. Slowing down to truly enjoy these moments can make them more fulfilling.

• Connection and Gratitude: Lastly, remember that connection and gratitude are wonderful for your well-being. Take a moment to appreciate the people around you and the special experiences the season brings.

Wishing you all a joyful, peaceful, and health-filled festive period. As always, we’re here to support you on your journey to wellness.

Christmas shopping can burn calories, so work those quads, hamstrings and glutes to add longevity to your knee and hip joints. Shop in store, use public transport, carry gift bags in each arm, take the stairs not the lift and ideally 2 at a time when going up. Make sure you wear proper balanced footwear to keep you aligned, and stay hydrated, at least 8 glasses of water to counteract all that mulled wine!

During this festive season, remember that true Wellness comes from balance, like the yin and yan. Take time to rest, reflect, and connect with yourself and loved ones. Practice gratitude for the little things, set healthy boundaries, and embrace moments of joy and peace. Nourish your mind and spirit by giving yourself the gift of compassion and self -care”

Look after your microbiomes. Your skin, and gut ‘microbial mantle or barrier’ are your best friends. They will fight infection, reduce inflammation, prevent bloating and keep your skin and eyes glowing through the festive period as well as boost longevity.

Stock up in clinic with our targeted skin biotic, Purifeyes & supplements to boost vitamin C, zinc and omega 3. Bank collagen with micro needling, polynucleotides & exosomes.

Limit sugar and processed foods.

Practice mindfulness or meditation to reduce stress. Your gut microbiome produces 90% of the happy hormone serotonin, keep those happy hormones flowing with relaxation and movement daily and enjoy the festive time.

With winter the indoors can be dry and outdoors cold – and many will suffer with dry and watery eyes as a result. At Lanserhof at The Arts Club we have the UK’s leading dry eye experts and Top 50 anti-ageing specialists who can help you look and feel your best – inside and out.

In addition, if you happen to be in snowy regions there is also the risk of snow blindness, which is a consequence of the bleaching of the retinal photoreceptors – eventually they cannot keep up with the recycling of photopigment when exposed to prolonged bright light. This is why we advise wearing sunglasses both on the bright white beach and in the snowy alps. Not to worry though, if you do get snow blindness (which is painless) a period without light for a few minutes or so should result in a full recovery.

As we celebrate this festive season, let’s not forget to care for ourselves. Prioritise your well-being by keeping active and finding time to relax. Don’t forget to listen to your body – rest when needed. A healthy you is the best gift of all. Celebrating mindfully will help you enjoy the season to its fullest while prioritising your health.

Wishing you a festive season filled with happiness and good health.

Even if you can’t get a workout session in this holiday season, try and go for a walk following your Christmas lunch. Going for a walk post meal will reduce your blood glucose spike, and fresh air can be beneficial for your mental health. Making sure you are getting some steps in will help to maintain your cardiovascular fitness.