Finding Balance: Nutrition and Hydration During the Holidays

The Holiday Imbalance: Why We Feel Off

The holidays often mean rich foods, extra drinks, late nights, and disrupted routines. While there's nothing wrong with enjoying yourself, many people notice they feel off-balance—bloated, sluggish, anxious, dehydrated, or just not quite right.

This isn't about guilt or shame. It's about understanding how what we consume affects how we feel—and making gentle adjustments that help us feel more like ourselves again.

What Happens When We Overindulge

Holiday eating and drinking patterns can throw your body out of balance in several ways:

1. Dehydration from Alcohol
Alcohol is a diuretic, meaning it makes you lose more water than you take in. Even moderate drinking can leave you dehydrated, which shows up as headaches, fatigue, brain fog, irritability, and poor sleep. When you're dehydrated, everything feels harder.

2. Blood Sugar Swings
Holiday foods tend to be high in sugar and refined carbs. These cause your blood sugar to spike and crash, leading to energy crashes, mood swings, cravings, and that shaky, anxious feeling.

3. Inflammation
Rich, heavy foods—especially those high in sugar, alcohol, and processed ingredients—can trigger inflammation in your body. This can show up as bloating, joint pain, skin issues, digestive discomfort, and brain fog.

4. Gut Disruption
Your gut microbiome thrives on consistency. When you suddenly shift to different foods, more alcohol, and irregular eating times, your digestion can get thrown off. This can lead to bloating, constipation, diarrhea, or general digestive discomfort.

5. Poor Sleep
Alcohol, heavy meals, and sugar all disrupt sleep quality. Even if you fall asleep easily, you might not get the deep, restorative sleep your body needs. Poor sleep then affects your mood, energy, and decision-making the next day.

The good news? Small, gentle shifts can help you feel more balanced—without deprivation or punishment.

Gentle Ways to Restore Balance

You don't need a dramatic detox or restrictive diet. You just need to support your body with what it actually needs:

1. Hydrate, Hydrate, Hydrate
This is the simplest and most effective thing you can do. Aim to drink water consistently throughout the day. A good rule of thumb:

• Start your day with a glass of water before coffee or tea
• Drink a glass of water between alcoholic drinks
• Keep a water bottle with you and sip regularly
• Add lemon, cucumber, or mint if plain water feels boring

Proper hydration supports energy, mood, digestion, skin, and brain function. It's foundational.

2. Balance Your Plate
You don't have to skip the holiday treats. Just try to include some balance:

• Add vegetables or salad to your plate
• Include protein to stabilize blood sugar
• Choose whole grains when possible
• Eat mindfully and stop when you're satisfied, not stuffed

Balance doesn't mean perfection. It just means giving your body some of what it needs alongside what you enjoy.

If you're struggling to create sustainable eating habits or want personalized guidance, our life coaching services include nutritional planning support to help you build a balanced approach that works for your lifestyle.

3. Moderate Alcohol Mindfully
You don't have to avoid alcohol entirely, but being mindful can help you feel better:

• Alternate alcoholic drinks with water or sparkling water
• Choose quality over quantity—savor one good drink instead of several mediocre ones
• Eat before and while drinking to slow alcohol absorption
• Set a personal limit and stick to it
• It's okay to say no or choose a mocktail

Your body will thank you the next day.

4. Prioritize Gut-Friendly Foods
Support your digestive system with foods that nourish your gut:

• Fiber: Vegetables, fruits, whole grains, legumes
• Probiotics: Yogurt, kefir, kimchi, sauerkraut, miso
• Prebiotics: Garlic, onions, leeks, asparagus, bananas
• Anti-inflammatory foods: Leafy greens, berries, fatty fish, nuts, olive oil

These foods help reduce inflammation, support digestion, and stabilize your mood and energy.

5. Don't Skip Meals
It's tempting to "save calories" for a big holiday meal, but skipping meals often backfires. You arrive starving, overeat, and feel worse. Instead, eat balanced meals throughout the day so you can enjoy holiday foods without overdoing it.

6. Move Gently
Movement supports digestion, reduces bloating, and helps regulate blood sugar. You don't need an intense workout—a walk after a meal, some gentle stretching, or a short movement session can make a big difference.

Our Pilates program offers gentle, accessible movement that supports digestion, reduces stress, and helps you reconnect with your body—perfect for getting back to balance after holiday indulgence.

7. Get Back to Routine
The sooner you return to your regular eating, sleeping, and movement patterns, the sooner you'll feel like yourself again. Don't wait for January 1st. Start today.

8. Be Kind to Yourself
If you overindulged, that's okay. You're human. Guilt and shame don't help—they just make you feel worse and often lead to more unhealthy choices. Instead, acknowledge what happened, forgive yourself, and make the next choice a nourishing one.

Signs You Need Extra Support

Sometimes, imbalance goes deeper than just holiday indulgence. If you notice:

• Persistent digestive issues
• Chronic fatigue or brain fog
• Mood swings or anxiety
• Difficulty returning to healthy habits
• Using food or alcohol to cope with stress

It might be time to seek support. Our life coaching services include personalized nutritional planning to help you identify patterns, set boundaries, and create sustainable habits that support your wellbeing. Our psychotherapy services offer support if emotional eating or drinking is connected to deeper struggles.

Simple Hydration and Nutrition Rituals

Here are a few easy rituals to support balance during the holidays:

Morning Ritual:
Start your day with a large glass of water with lemon. Follow with a balanced breakfast that includes protein, healthy fats, and fiber.

Before Events:
Eat a small, balanced snack before heading to a party or gathering. Drink water. This helps you make clearer choices and avoid arriving ravenous.

During Events:
Alternate drinks with water. Fill half your plate with vegetables. Eat slowly and check in with your body.

Evening Ritual:
Wind down with herbal tea instead of another drink. Light a calming candle like our LAVA Spinning Heart Candle or String of Hearts Candle to create a peaceful atmosphere. Reflect on what felt good today.

The Day After:
Hydrate well. Eat nourishing, simple foods. Move gently. Rest. Don't punish yourself—just support your body in returning to balance.

Balance Is a Practice, Not Perfection

You don't have to be perfect. You don't have to avoid all treats or never have a drink. Balance is about:

• Listening to your body
• Making choices that support how you want to feel
• Being flexible and forgiving with yourself
• Returning to nourishing habits without shame

The holidays are meant to be enjoyed. And you can enjoy them while still taking care of yourself.

We're Here to Support Your Wellness Journey

At LAVA, we believe wellness is about balance, not restriction. Whether you need:

• Personalized wellness support to create sustainable habits
• Community and accountability through group programs
• Ongoing guidance and resources through our memberships
• Life coaching with nutritional planning for personalized support
• Gentle movement to support your body

We're here to help you find your balance—during the holidays and beyond.

Take care of yourself. Hydrate. Nourish. Move. Rest. And remember—balance is a practice, not a destination.