Alcohol dominates most holiday celebrations and your liver bears the workload. The truth? The healthiest choice is none at all – but if you are going to toast, do it wisely. Eat before you drink; protein, healthy fat and fiber slow absorption so alcohol enters your bloodstream more slowly.
Hydrate like a professional – alcohol is a diuretic that drains electrolytes like sodium, potassium and magnesium. Replenish them with mineral water, coconut water, or a low-sugar electrolyte mix. And pace yourself. Your liver clears only about one drink per hour. Those who sip slowly and alternate with water enjoy the night – and the morning after – far more.
Alcohol is not the only culprit behind dehydration. In tropical climates, fluid loss can creep up quietly – accelerated by caffeine, perspiration and constant exposure to air-conditioning. Thirst is a late signal; by the time you feel it, your body’s electrolyte balance is already compromised. Fatigue, irritability and that hazy “holiday brain fog” often come from simple fluid loss rather than too much merrymaking, so plan ahead to stay hydrated.
Overindulgence
Sleep is usually the first casualty of overindulgence, but it is also the foundation of recovery. Late nights, sugar, alcohol and screen glare can throw your body clock into disarray. While alcohol may help you fall asleep faster, it fragments deep sleep and suppresses REM – the stage when your brain repairs and consolidates memory. The single most powerful way to stabilise your rhythm is simple: wake up at the same time every day, regardless of bedtime. Consistent wake times reinforce your circadian clock, which governs hormones, energy, and mood. Within 30 minutes of getting up, step into sunlight; natural light shuts down melatonin and jump-starts metabolism far more effectively than caffeine. If you must nap, keep it under 30 minutes – long enough to recharge, not long enough to confuse your system.
Exercise is the antidote to indulgence, stress and sluggishness. It does not have to be heroic; it just has to happen. Aim for about 30 minutes of movement most days; any movement counts and it does not have to happen all at once – think exercise “snacks.” A brief but brisk walk, a few push-ups while your coffee brews, or dancing at a party all qualify. The goal is momentum, not martyrdom. Moving your body boosts dopamine – the neurotransmitter that sharpens focus, improves motivation, and curbs impulsive behaviour – while helping rebalance appetite hormones. When those hormones drift out of sync, hunger and satisfaction signals get scrambled and suddenly a tray of cookies looks like survival food. Deliberate activity restores balance, steadies appetite and makes healthy choices feel effortless instead of forced. If possible, move early in the day; morning workouts also help lock your sleep cycle back into rhythm.
Stay steady
Then there is stress – the uninvited guest at many holiday gatherings. Travel delays, crowded schedules and obligatory cheer can send cortisol soaring. Managing it does not require a yoga retreat; it requires small, deliberate resets. Breathe deeply for two minutes – five seconds in, five out. Step outside, admire nature, or just notice where you are. The brain cannot panic and observe at the same time. And laugh often. Humour is the ultimate stressbuster. Even brief moments of journaling or quiet reflection before bed can help train your nervous system to surf the chaos rather than drown in it.
Perfection is overrated. The point is not to be saintly – it is to stay steady. One missed workout or extra dessert means nothing if the overall rhythm is sound. Prioritise sleep most nights, hydrate daily, move regularly and deliberately and surround yourself with people who bring you joy. When you do indulge, enjoy it fully. Regret spikes cortisol faster than sugar ever could. Enjoyment is not the enemy of health – when it is deliberate, it is therapeutic.
Surviving the season is not luck – it is a skill. And like any skill, it gets stronger with practice.
Libby Heath recently became the first Mayo Clinic certified wellness coach in Asia. She shares her insights and advice through her column ‘Wellthwise’ here in The Phuket News. Please note that if you have a condition that requires medical treatment, consult your doctor. Contact Libby at: BeWellthwise@gmail.com.