Feeling bash-ful

How to survive the party season

Nutritionist Shona Wilkinson gives tips to look after yourself and keep dancing into next year
How to survive the party season
December 12, 2016   |    Shona Wilkinson

How do you enjoy yourself during the season of eating, drinking and merrymaking without destroying your body? It’s all about doing things in moderation, or readdressing imbalances when you go a step too far.

In fact, partying can be beneficial in some ways. The journal Psychological Science published a study in 2008 showing that we inherit roughly 50% of our happiness levels through our genes. The rest we have to get from somewhere – and partying can sometimes provide the answer.

Serotonin is the brain’s “happy hormone” and raising its level can also increase confidence, reduce anxiety and help you to relax. This is why it’s valuable to enjoy yourself surrounded by good friends – this can include the odd glass of alcohol, too!



If you’re drinking alcohol, it’s vital to get your one and a half to two litres of water throughout the day.

Try to drink mainly between meals, as having water with food can sometimes slow down digestion and can interfere with natural levels of acid in the stomach. Also try to have a glass of water for every alcoholic drink when you’re out.

A delicious way to hydrate effectively is to drink coconut water, as it contains electrolytes that help replace lost minerals such as sodium and potassium. You can also add ionically charged electrolytes to your water to hydrate after exercise.

Try Elete Electrolyte Add-In (£7.99,, which contains the major electrolytes – magnesium, chloride, sodium and potassium.



Party food is typically high in sugar, which can create all sorts of blood sugar imbalances. Foods with a high glycaemic load (GL) are quickly broken down by your digestive system and absorbed as glucose into your blood.

As well as sugary foods, refined carbohydrates such as white bread, pasta, pastry and white rice have high GLs. As your blood glucose shoots up, your body releases insulin.

This triggers a craving for more sugary or high-GL items, and the cycle starts again.

Over the long term, continued blood sugar imbalances can put you at a higher risk of developing insulin resistance and diabetes. Foods that are high in protein help to prevent these imbalances, so try to eat dairy, fish, beans or pulses before you go out.

Milk thistle is a popular supplement to help liver functions and can relieve symptoms associated with over-indulgence, such as indigestion.



The main thing is to make sure you get enough sleep before you start to party to avoid running up a ‘sleep debt’, whereby you wake up feeling groggy every morning afterwards.

Get extra sleep the night before the party and skip your lunchtime coffee, both to fall asleep more easily and to reduce the strain on your liver, which has to detox both coffee and alcohol.

Have a 20 to 30-minute nap during the big day – but don’t snooze for too long if you want to feel refreshed. The natural recovery windows are between 1pm-3pm and 5pm-7pm.

When it’s all over, catch up with your lost sleep with a 30-minute or 90-minute nap in the day after the party, or over the next two to three nights. This gives you time to catch up before the next party arrives.

Rich and fatty food that is eaten late at night will take longer to digest, keeping your body active and raising its temperature – and making sleep more difficult.



Our teetotal deputy editor James Gill shares his top five tips for getting through the party season sober

This is absolutely crucial. I’d say 11pm is the perfect time to head home. Why? Almost everyone will be hammered and won’t have a clue. And if you think you’ll be missed, I have bad news: friends and colleagues won’t be wringing their hands or saying the party can’t continue without you.

There’s a strong chance that ‘well-refreshed’ friends will say the same thing to you over and over again. It’s an eye-opener as to how boring you must be when smashed. One drunk ex-colleague once introduced me to the same couple three times in 20 minutes. You just have to smile. Through gritted teeth, if needs be.

Not under any circumstances. Ever tweet something sarcastic about Ed Balls on Strictly? He’s Grease-era John Travolta compared with you dancing sober. If your inner monologue has ever asked: ‘Am I getting away with this?’, then the answer is probably: ‘No’.

Think I’m being a Grinch? Fine, get a round in when everyone is guzzling prosecco by the skip-load, and you’re sticking to lime and soda. Again, no one will remember. The choice is yours: spend 80p a drink or, as your friends head to the club, prepare to grovel at the bank for a second mortgage.

Where possible, take the car. It makes getting to and from any party a doddle and you can pop out and listen to 5Live while everyone else dances the night away. Other teetotallers may even join you for a breakaway gathering of your own.

Do you want more Balance in your life?

Subscribe to our newsletter to get a bi-weekly wellbeing fix, straight to your inbox