Pure Sports Medicine

Staying healthy and energised during the festive season

The festive season is something we all look forward to – but it can also bring challenges for our health and wellbeing. Shorter days, colder weather, and a busy social calendar often mean less exercise, more indulgence, and sometimes feeling run down. Here are some practical tips to help you enjoy the season while staying healthy and energised:

Spend your social battery wisely

December is full of parties and catch-ups, which can leave little time for exercise or meal prep. Try swapping some screen time for movement – skip the Instagram scroll and go for a walk instead. Even five minutes up and down the stairs can make a difference. If you’re on a call, take it while walking. Better yet, arrange a walking catch-up with a friend.

Make social time active

Instead of meeting friends at a bar, suggest something different – a yoga class, a game of padel, or even a spa treatment. It’s a great way to connect while doing something good for your body, after all, we are all at Roehampton Club.

Find comfort in routine

Late nights are tempting, but keeping a regular wake-up time helps maintain good sleep patterns. If you can’t sleep early, unwind with a warm bath, a book, or gentle stretches. And leave your phone outside the bedroom—your sleep will thank you.

Adopt the 1:1 rule

At parties, alternate alcoholic drinks with water. Or switch to non-alcoholic options after the first couple of glasses – but watch out for sugary mocktails. Water is always a safe bet.

Snack smart

Balance festive treats with nourishing foods. Soups with ginger and spices boost immunity, while bean salads and casseroles provide fibre for digestion. Before heading out, have a healthy snack like apple with peanut butter or Greek yogurt with nuts to avoid sugar spikes.

Choose baked over fried

Canapés can be tricky – skip the crisps and bread-heavy bites. Go for protein options like smoked salmon or lean meats and choose baked or steamed over fried. If you’re hosting, add veggie crudités and lighter alternatives to the menu.

Bring the sunshine in

Vitamin D is vital for bone health, and many of us are deficient in winter. A daily 10mg supplement is recommended, taken with food containing fat (like yogurt or nuts). A B-complex vitamin can also help with energy during the darker months. If you’re unsure, speak to a healthcare professional before taking higher doses.

Be kind to yourself

If you overindulge or miss a workout, don’t stress. Balance is the goal, not perfection. Tomorrow is a new day – and the festive season is meant to be enjoyed.

Need personalised advice? Our Nutritionist, Clémence Cleave, is available for bookings to help you plan healthy strategies for the festive season. Speak to the Pure Sports Medicine team at Roehampton Club to arrange your appointment.