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However, it is important to note that the weight gain associated with the holidays is often not as dramatic as many think.
Research shows that people in Western countries have typically gained around 400 to 900 grams over the Christmas period – less than a kilo, even though this may feel more important.
The key to getting through this season in a healthy way lies in implementing simple, conscious strategies.
Slow down the pace of eating and choose smaller portions of the foods you really like, while maintaining portion control.
Dr. Andrea Braakhuis.
Filling your plate with plenty of vegetables is another effective approach, as is watching your alcohol consumption, which can provide a significant number of hidden calories.
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For those traveling or attending multiple events, the same principles apply.
By staying hydrated and using mindful eating techniques, you can enjoy the festivities without compromising your overall nutrition.
And don’t forget the importance of getting enough sleep – a factor that is often overlooked during the busy holiday season.
By embracing these practical tips, you can get through the summer holidays with peace of mind.
Associate Professor Andrea Braakhuis is Academic Director of the Master of Health Science in Nutrition and Dietetics at the University of Auckland.
Dr. Karyn O’Keeffe: Have a good night’s sleep
At this time of year, warmer nights, holiday travel and more frequent alcohol consumption all affect our ability to rest well.
And the good news?
The break also offers a chance to recover from the sleep loss many of us have accumulated over the year, but we need to make the most of it to feel truly restored.
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For optimal sleep, focus on three things: duration, quality and timing.
Aim for 7-9 hours per night, keep a consistent bedtime and wake-up time, limit alcohol to moderate amounts and avoid it close to bedtime.
Dr. Karyn O’Keeffe from Massey University. Photo / Mark Mitchell.
Waking up a few times during the night is normal, but if this happens often, try cutting back on caffeine and alcohol and adding physical activity to your day.
Creating the right environment is also essential. Cool, quiet and dark bedrooms set us up for a good night’s sleep.
Use blackout curtains, fans and light bedding; If you are not at home, bring earplugs or an eye mask to block out light and noise.
Avoid bright, light-emitting devices right before bed. While screen time right before bed doesn’t affect everyone, scrolling in bed can disrupt sleep. Make sure your phone is just an alarm and not a late-night distraction.
Finally, prioritize rest even when you’re traveling.
Traveling during the day is best if possible. If you get up very early or drive at night, you will maintain your usual sleeping hours. These practices allow us to start the new year truly recharged.
Dr. Karyn O’Keeffe is a Senior Lecturer at Massey University’s Sleep/Wake Research Centre.
Dr. Kate Kersey: Safe drinking
For many of us, drinking during the summer holidays is seen as part of relaxing, having fun or simply rewarding ourselves for doing another year’s work.
But that can be problematic, especially since some of the guardrails we’ve placed around booze come down during the holidays.
Here are a few basic numbers to keep in mind.
New Zealand guidelines recommend that men should drink no more than five standard drinks in a row, and women no more than four, to prevent injuries that can be associated with binge drinking.
For long-term health, it’s also a good idea to have at least two alcohol-free days a week. In addition, women should not drink more than two standard drinks per day – that is ten per week – while men should not drink more than three standard drinks per day, or fifteen per week.
Because standard drinks often cost much less than a normal glass, this can quickly add up.
Women should drink no more than two standard drinks per day – that’s ten per week – while men shouldn’t drink more than three standard drinks per day, or fifteen per week.
Just think about how you might feel the next day – play it forward – and don’t forget to take steps like limiting your intake and drinking plenty of water.
Focus on your longer-term health goals and consider how drinking alcohol fits into those goals.
If you want to cut down, you can switch to low-alcohol products, avoid alcoholic drinks, or try non-alcoholic alternatives.
You might also consider simply drinking less: there are many people now embracing the “sober curious” movement, and all the positives that come with it.
You wake up without a hangover, you can enjoy your holiday more and you will return to work feeling refreshed.
Dr. Kate Kersey is a public health policy and alcohol researcher at the University of Auckland.
Dr. Rebecca Meiring: Staying active
Whether it’s taking evening walks or spending more time at the beach, summer is a great time to make the most of the outdoors and get physically active.
In general, we should all spend at least 2.5 hours a week doing activities that make us breathe a little harder than normal while still allowing us to carry on a conversation.
It’s always good to think about how and where you can fit this into your daily lifestyle during the busy break.
For those who want a faster but more structured form of exercise, short bursts of activity at a very high intensity, interspersed with periods of rest, can be done for a period of as little as 15 minutes per day.
But that is not recommended if you are new to exercise.
Researcher Dr Rebecca Meiring from the University of Auckland.
And it certainly shouldn’t be seen as a convenient antidote to holiday overindulgence: there’s a saying that you can’t outrun a bad diet.
For good health, we must maintain an overall healthy lifestyle consisting of regular exercise, adequate sleep and a well-balanced diet.
Being physically active can also have mental health benefits, as well as a whole host of other things we might not have thought of.
Think improvements to our cardiovascular health, as well as flexibility and balance – not to mention lower blood glucose levels and stress.
Dr. Rebecca Meiring is a senior lecturer and researcher in exercise physiology at the University of Auckland.
Dr. Elizabeth Ogden: Stay calm
The silly season can bring up a complex mix of emotions for many of us.
We head into the break beset by holiday sale ads and the feeling that we need to wrap up catching up with friends and family.
We can become increasingly attached to the idea of how things ‘should be’, leading to unrealistic expectations for ourselves and others.
We begin to compare ourselves to others, which may make evolutionary sense, but often harms our mental and emotional health.
We may overlook the positives, fixate on perceived shortcomings, and feel inadequate.
It is a phenomenon summarized in what we call “compare and despair.”
The good news is that research shows that increasing our “psychological flexibility” can help us let go of rigid ideas.
It’s about accepting things as they are and increasing resilience and well-being.
Where do we start?
Check in with yourself and focus on what matters most to you.
Prioritize quality connections over quantity and practice saying “no” when obligations become too much.
It’s about embracing moments that bring real joy, letting go of comparisons and giving yourself permission to simplify.
This holiday, prioritize peace over perfection and enjoy what matters most.
Dr. Elizabeth Ogden is a clinical psychologist and professional lecturer at the University of Auckland’s School of Psychology.
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