Party season seems to start earlier every year, which means there are weeks of burning the candle at both ends ahead of us. Here, top health and wellbeing experts reveal their top tips on how to survive this merry marathon:
THE LIVER SPECIALIST: Professor Stephen Ryder, Consultant Hepatologist at NHS Nottingham University Hospital, and medical adviser to the British Liver Trust, says: “Drinking heavily over time causes inflammation, fatty deposits, and eventually scarring of liver tissue.
“But because the liver lacks nerve endings, damage often remains silent until it is severe. Follow the 3-day rule and take at least three consecutive alcohol-free days each week to give your liver a break. This allows it to regenerate and reduce the overall burden from alcohol processing. And drink plenty of water before, during and after drinking alcohol.”
He says that although darker drinks such as whiskey, rum and red wine are more likely to cause a hangover because they contain high levels of congeners, “excessive intake of any alcohol type increases liver damage risk”. Take the Love Your Liver test at britishlivertrust.org.uk/at-risk-screener to check your risk of liver damage.
THE PHARMACIST: “Take paracetamol for a hangover, it’s much less likely to irritate your stomach than aspirin or ibuprofen – and keep hydrated,” says award-winning pharmacist Ade Williams. And watch your levels if you have diabetes, as the sugar in alcohol can play havoc with blood glucose.
“If you are taking any medication and aren’t sure whether you can mix it with alcohol, have a chat with your pharmacist. Don’t be embarrassed, we’re human and will also be planning how to navigate the party season.”
Request any repeats for prescription medicines at least 10 days before you run out. But if you forget, or go somewhere and realise you’ve left something, any pharmacist can provide an emergency supply.
Ade adds: “If you haven’t already, download the NHS app (nhsapp.service.nhs.uk/login), so you’ll have a record of your prescription medicines and the exact doses. It’ll help you to navigate emergency supplies.”
THE PODIATRIST: There’s a reason party shoes are often called “killer heels”. High heels transfer bodyweight to the ball of the foot, often while squeezing toes into a pointed toe. “Basically they are too small, that’s why they don’t fall off,” says podiatrist Anne-Marie O’Connor.
This means they are not only painful, high heels also increase the risk of bunions and damage to the metatarsal bones in the feet. “If you are going for a glam heel, look for something with a wider heel, or a wedge. A shoe with more of a platform will give you height with less pain, and a peep toe will be more comfortable because the toes have a bit more room.”
And if you are determined to wear a vertiginous heel, she advises wearing them for the minimal amount of time possible, use a gel insert to cushion the ball of the foot and don’t be tempted to slip them off for a few minutes.
“Once you take them off, you will never get them back on again, because the foot becomes inflamed and swollen.”
When you get home, put your feet in ice-cold water, or use Deep Freeze spray or gel, and spread your toes. Wear trainers for the next 24 hours to give your feet and calves a chance to recover
THE GP: Around a third of UK adults say they struggle with stress, which can trigger or exacerbate a host of health problems. One in four people finds Christmas stressful, with women the most likely to be feeling the pressure – 33 per cent compared to just 20 per cent of men.
GP and broadcaster Dr Sarah Jarvis advises: “Reset your expectations. Remember that Christmas is supposed to be fun, not a battle to impress. Do you really need seven vegetables with the main course and the chances are nobody will even notice if your cranberry sauce and Christmas pudding are bought, not home-made.”
She adds: “Practice positivity and try to focus on the fact that Christmas is important because you’re lucky enough to have loved ones who matter. “And mindfulness matters – focus on the here and now and being fully present. Take a few minutes regularly to take notice of smells, sounds and sights around you. There’s good evidence it can improve mental health and stop you dwelling on unhelpful worries.”
THE SLEEP EXPERT: “Focus on core sleep in the run up to Christmas. By sticking to regular bed and wake-up times, you will build up some resilience,” says Dr Allie Hare, a consultant in sleep medicine at the Royal Brompton Hospital in London.
She also recommends mindfulness and other strategies to manage stress, and turning the heating down in your bedroom to get some sleep in the bank.
“Late nights, alcohol and eating different foods can all disrupt our sleep, so aim for at least two nights a week that are alcohol-free and you go to bed a little earlier,” she adds. “It’s a short period in the greater scheme of things, so don’t worry or stress. You will soon get back to normal sleep ”
After a late night, she recommends getting out in bright light and fresh air to reboot your body-clock.
THE PERSONAL TRAINER: Elyn Marwick a personal trainer, and CrossFit competitor adviser to joint care experts Deep Heat and Deep Freeze, says: “It’s important to stick to your usual workout schedule – keep exercising throughout the festive period as it will give you stamina, but be realistic.
“Lower your expectations, particularly if you’re tired or have a hangover. Accept you will feel a bit rubbish but you’ll feel better for doing something.”
She suggests: “Book a class, or arrange to run or workout with a friend to avoid the temptation of skipping exercise. Everyone can spare 20 minutes, and that will provide plenty of benefits.”
And she advises: “Make sure you do a three to five-minute warm-up to raise your body temperature, and if you have any old injuries the Deep Heat Massage roll-on muscle will help ease any stiffness or tightness.”
THE RESEARCH CHEMIST AND NATURAL HEALTH EXPERT: Germ warfare Cold and flu germs love a party and research chemist Tim Bond warns: “The southern hemisphere has just had its worst flu season for five years, and it’s now headed our way.”
He suggests saving kisses and hugs for close friends and family and adds: “Good hand hygiene and good ventilation will help to reduce the risk of catching a respiratory virus. I also use Puressentiel’s Purifying Air Spray, which is a blend of 41 essential oils formulated to protect against viruses, bacteria and allergens.
“They also make an alcohol-free hand sanitising gel which is ideal for sensitive skin.”