8 ways to recover quickly from Christmas party season
8 ways to recover quickly from Christmas party season
‘Tis the season of the perpetual hangover.
Before Christmas Day has even arrived, many of us face festive fatigue. From work parties and catch-ups with friends to seemingly never-ending plates of cheese and beige food, it all takes its toll.
Even if you aren’t a drinker, your social battery can easily drain from all the engagements and interactions, and it’s also tempting to fall into bad habits when it comes to diet, sleep and exercise.
But if you are facing a mammoth amount of get-togethers and dos this December, there are certain things you can do to get through “silly season” intact – and recover as quickly as possible.
Here, the experts at Nuffield Health share their top tips and tricks.
How to get through (and recover from) silly season
Make sure you’re eating enough fruit and veg
It sounds obvious, but one of the main ways you can keep illness and fatigue at bay is to eat fruit and vegetables.
Dr Unnati Desai, national lead for GP services at Nuffield Health, warns: “When we eat less fresh produce, our bodies may miss out on the variety of nutrients that keep our immune system strong. Additionally, as the weather gets colder, we typically start to eat more comfort or convenience foods, which are often higher in sugars and fats but lacking in the vitamins and fibre that our body needs to maintain optimal health.”
Health and wellbeing physiologist Hannah Belsham, adds: “Including foods like citrus fruits, kiwi, bell peppers, seafood, and legumes can provide these nutrients naturally. Vitamin D also supports immune regulation, and deficiency is common in winter due to limited sunlight exposure. A daily supplement of 10 µg (400 IU) is recommended in the UK from October to March.”
Use saline nasal spray
To reduce your chances of getting sick over party season, Dr Desai also recommends avoiding what she calls “dry air” (or air with low humidity/moisture).
“Breathing in too much ‘dry air’ can result in colds and infections because our nasal passage isn’t as lubricated in colder climates,” she explains. “In autumn and winter, this passageway can lack the mucus lining needed to trap viruses before they move up into your sinuses to cause an infection.”
This can also cause tiny cracks in the nasal lining, providing an entry point for bacteria and viruses, per the expert. “Keep well hydrated and you can also use a humidifier in your home to add moisture back into the air, additionally, applying a saline nasal spray can help maintain and protect the mucus layer in your nasal passages, reducing the risk of infections during the colder months,” she recommends.
Stock up on vitamins and supplements
A strong immune system is your best defence against the seasonal colds that often accompany late nights and indulgent eating, according to Belsham. “Vitamin C and zinc play key roles in supporting immune cell function and shortening the duration of infections,” she says.
Eat gut-friendly foods
As well as eating fruit and veg and stocking up on supplements, Belsham suggests focusing on probiotic-rich foods for the meals you are making at home.
“Things like yoghurt or kefir can help maintain gut health, which is crucial as around 70% of immune cells are located in the gut-associated lymphoid tissue,” she says. You can also try adding things like kimchi, miso or pickled foods to your meals, to help boost your gut health.
Even if you’re eating richer foods, keep some kind of routine
It’s not just about what you eat, but also when you eat – and how often.
As Belsham explains, “Your digestive system thrives on rhythm. Consistent meal times help regulate the gut’s circadian rhythm, improving digestive hormone function, microbial balance, and nutrient absorption. Frequent grazing can disrupt this rhythm, so leaving time between meals allows digestion to complete its natural cycles.”
And when in doubt, prepare your meals
Meal prepping is one of the most effective strategies for maintaining healthy eating habits when life gets busy, says Belsham. It saves time, reduces stress, and helps you avoid the temptation of ordering takeaway when you’re short on time or hungover and craving certain foods.
“Preparing meals in advance ensures you have balanced options ready, supporting portion control and consistent nutrition,” she says. “Weekends are an ideal time to batch-cook versatile staples like lean proteins, roasted vegetables, and whole grains that can be mixed into bowls, wraps, or salads during the week.
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“Breakfast is another great opportunity for prep. Overnight oats made with oats, chia seeds, yoghurt, and fruit can be prepared in jars for quick grab-and-go mornings.”
Even if you don’t prep entire meals, Belsham recommends you chop veg and portion snacks like nuts or boiled eggs in advance, to make it as easy as possible to eat nutritious foods when you’re on-the-go.
Rehydrate with electrolytes and coconut water
Hangovers result from dehydration, electrolyte imbalance, inflammation, and the buildup of acetaldehyde – a toxic byproduct of alcohol metabolism.
As well as causing symptoms like headaches, a bad night’s sleep and low blood sugar, alcohol can also cause the dreaded “hangxiety” and leave you feeling low or on edge.
“Replenishing these minerals through oral rehydration solutions, coconut water, or electrolyte powders can help restore fluid balance and support nerve and muscle function, reducing fatigue and headaches,” Belsham notes. “Consuming foods rich in cysteine, such as eggs and garlic, can help break down acetaldehyde and support liver detoxification.”
The nutrition expert also says that magnesium and B vitamins play important roles in energy metabolism and reducing oxidative stress after alcohol intake.
“The next day, hydrating meals such as soups, smoothies, and fruit are ideal for replenishing lost fluids and nutrients. Avoid relying on the ‘hair of the dog’ – it only delays recovery rather than resolving symptoms,” she adds.
Gentle movement, such as walking or yoga, also enhances endorphin release, while omega-3-rich foods, like salmon or chia seeds, support mood regulation and brain health.
Do these sleep-boosting things (even if you’re getting in past midnight)
To counteract the disruption to your sleep pattern at this time of year, Belsham recommends exposure to natural light during the morning and limiting screen use an hour before bed. “This can help regulate melatonin production, improving sleep quality,” she says.
Belsham also suggests eating magnesium-rich foods, such as leafy greens, nuts and seeds, which can promote better sleep by regulating gamma-aminobutyric acid (GABA) activity, a neurotransmitter that promotes calmness.
Finally, if you do anticipate a string of late nights, try 20-30 minute naps during the day to help feel more rested.
Go for a brisk walk if you can’t head to the gym
Sometimes, when your schedule is chock full, it can be hard to find the time to head to the gym. But, says Belsham, there are ways you can keep on top of your exercise.
“Regular physical activity – even if it’s just 15 minutes of brisk walking – enhances lymphatic circulation, helping clear inflammatory byproducts from the body,” she says.
Personal trainer Keiran Douglas, meanwhile, suggests activity pairing. “An example of this would be making sure to walk around the house when on the phone, putting laundry on a worktop far from where you fold it to increase steps, or stretching while you listen to your audiobook or podcast. Anything like this can help bring your activity up around the house,” he says.
And if you’re feeling up to it, a short home workout in the morning can help start your day in the best way. “Try a simple workout with squats, lunges, pushups, dips, and planks (or any other bodyweight exercise) to keep your whole body moving and keep you healthy,” he advises.
You can also try weighted walking, which can help you burn more calories and increase the challenge of your walks.
“Put some weights, books, or anything you can find that has some weight to it in a backpack to wear while you walk,” Douglas notes. “This extra weight will increase the number of calories you burn per step while also challenging your muscles even more.”
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