Healthy Advent: 24 health tips for the countdown to Christmas…

1. Need an immune boost?

If you need an immune boost, up your intake of garlic. Garlic breath may not be ideal for office party clinches but it's active ingredient allicin fights infection and bacteria. In a British study, garlic takers were two-thirds less likely to catch a cold. Odorless garlic supplements are an ideal option.

2. Craving comfort foods?

If you've been carb-free or living low carb then it's time to fall back in love with porridge. A steaming bowl of oats contain beta-glucan, a type of fiber with antimicrobial and antioxidant capabilities more potent than Echinacea according to a Norwegian study. Even better, add a dollop of natural yogurt or kefir to your breakfast bowl. As most of us now know, yogurt contains live active cultures that are beneficial to digestion.

3. Nails needing a nutrition boost?

Slow nail growth and weak or brittle nails can indicate poor nutritional status. Very pale nail beds are a sign of iron deficiency anaemia, while white spots on the nails are thought to be a sign of zinc deficiency. Like hair, nails are mainly made up of the protein keratin, so getting adequate protein is important, as well as healthy fats. Pumpkin seeds are particularly rich in iron and magnesium and look pretty when scattered over roasted veggies or warm salad.

4. Struggling with headaches?

It’s commonly believed that headaches can be triggered by rich foods such as chocolate, aged cheese and red wine - all served in abundance at this time of year. Gluten intolerance has also been linked to headaches – in a recent study, 35% of people with gluten sensitivity reported headache as a symptom. All in all, the party foods that exacerbate headaches may be different for different people. Keeping a food and symptom diary may help you to recognise your own triggers to help you get through the festive season headache free.

5. Lacklustre hair?

Want to show off your crowning glory this Christmas? Your hair is largely made up of protein. Choose protein-rich dishes if your hair is lacklustre. Eggs contain only around 80 calories and are a good source of protein and vitamin B12, which is often lacking in autumn and winter months.

6. Don’t forget to hydrate just because it’s winter

Most of us are aware that drinking water will improve the skin so sipping from a bottle of water throughout the day, around 2 litres on average, is a good rule to adopt. It’s more effective to sip fluids, and/or eat hydrating foods such as high-water content fruits and vegetables regularly through the day rather than all at once. All drinks count towards your daily fluid intake, except alcohol, which is dehydrating.

7. Want to beat the bloat?

Unless your digestion is working optimally, your mid-section can sometimes take on a bloated, distended appearance. Increase natural, digestion-friendly fibre such as that found in fruit and vegetables. Good sources of insoluble fibre include brown rice, carrots, cucumbers and celery. Prebiotics and beneficial bacteria in foods or in supplements, also work in synergy to help you get a flatter tummy from the inside out.

8. Get your smile on!

There’s nothing like a beaming smile to impress at the festive party. Teeth are made from minerals, particularly calcium, so a mineral-rich diet is essential to keep the enamel strong. Milk, cheese, spinach and sesame seeds are all good sources of calcium. For healthy gums, we need to be able to make collagen - this is supported by Vitamin C, and peppers and kale are great sources, or try a supplement.

9. Beer basics

Switching from standard beer to a low alcohol version this festive period will certainly save you calories, which means it’s better for your waistline. An alcohol-free beer contains around 65 calories per 330ml bottle, while a standard beer usually contains 135 calories or more. This is because alcohol contains 7 calories per gram - more than carbohydrate or protein and almost as many as fat. You don’t need to be teetotal though. Beer does have some health benefits - much like wine, drinking a small amount is associated with protective effects on the cardiovascular system.

10. Become less refined

Cutting back on refined carbohydrates, rather than just cutting down on food in general, helps to stabilise blood sugar levels, thus helping to prevent cravings. It also lowers insulin levels which in turn can help facilitate fat loss. Many people who switch to a low-carb diet (but not no carb) say they feel less hungry than before, and simply end up eating less.

11. Beauty sleep

A lack of sleep can cause a cascade of symptoms from higher levels of hunger hormone ghrelin, a slowed metabolism, and lower levels of leptin, which is important for telling us when to stop eating. In other words, pull a few all-nighters and you can slip into a hormonal flux that often leads to weight gain in the long term. Prioritize sleep. It’s called beauty sleep for a reason.

12. Pearly whites

Green tea contains polyphenols which may help protect against tooth decay and reduce gum inflammation. It’s also thought to help freshen breath. Saliva production is the mouth’s natural defence mechanism, so it’s important to stay well-hydrated too. Foods that gently scrub the teeth can help erase stains from tea, coffee and wine. So munch on crunchy carrots and celery rather than festive sweet treats.

13. Pay attention to packaging

Not all packaging is created equal. Dark glass better preserves the taste and aroma of oils. Cold-pressing, using low temperatures, also means the composition and nutritional value of the oil isn't changed during processing.

14. Running to a different beet

Still pounding the streets? There’s been lots of research over the past few years on the benefits of beetroot for improving athletic performance. Beetroot is rich in nitrates, which help to regulate blood flow. In scientific trials, runners who eat beetroot or drink beetroot juice beforehand run faster. It’s earthy, rich taste is ideal for this time of year.

15. Try 10 minutes of meditation

Mindfulness and mediation are not simply about slowing down, but about becoming more aware of our own minds and our own bodies and the world around us. During meditation, a marked increase in blood flow slows heart rate, blood pressure drops to within normal ranges and recent research indicates that meditation can boost the immune system and reduce free radicals, in effect, a slowing down of the ageing process. Just 10 mins a day can have a significant impact.

16. Get your timing right

For women planning to lose weight - even if it is in the new year - start In the first half of your cycle when the levels of oestrogen slowly rise. Studies suggest that when levels are high, appetite tends to be lower. This is one of the reasons why the menopausal transition - when circulating oestrogen levels fall – has been linked with weight gain.

17. The inside story of immunity

The social buzz of getting up close and personal with our nearest and dearest is the very reason we fall prey to sniffles, so much so that holidays can be seen as the perfect virus-distribution system of lots of people gathered together in confined spaces. It’s not just about the socialising though. Stress levels peak around Christmas and increased levels of the stress hormone cortisol lowers your natural immunity. Exercise is an excellent way to deal with stress alongside getting quality sleep - a must if you want to feel revived and refreshed.

18. Reducing sugar intake

If you need another reason to reduce sugar this month, you should know that too much sugar has an ageing effect on the skin. It links with collagen and elastin, making what’s known as ‘advanced glycation end products’ – this reduces the elasticity of the skin, making you look older than you are. If a sweet hit is really needed, opt for good quality honey. Studies have shown that natural honey can actually lower your cholesterol and the antibacterial properties of honey such as Manuka offer natural immune support too.

19. The metabolism myth

Don’t worry if you just like a coffee at breakfast. Some people may worry that skipping breakfast is actually bad for the metabolism. This is a myth - no matter what time of day you eat, your metabolism is raised a little by the action of digesting the food. Meal skipping, if it suits you, can also comes in handy during these indulgent weeks when you are taking in more calories than usual.

20. Festive nibbles

Festive nibbles of fresh nuts are ideal for a natural energy and nutrient boost. Packed full of protein and good fats for longer-lasting energy, an ideal serving is a small handful, just make sure they are not covered in salt or sugar.

21. All shopped out? Reach for a banana

Hitting the shops with a snack to hand will help get you through. Bananas are an ideal energy food for energy. They contain around 100 calories and are low on the glycemic index, meaning they release their energy slowly, especially if they are slightly under ripe. Bananas are a great source of magnesium, long considered a key mineral for optimal brain function too. Freeze bananas and bake them alongside frozen berries for a comforting, energy boosting pudding when you finally return home.

22. Canape overload

Feeling bloated from all that beige food? Try sourdough bread for your canapés instead. The wild yeast and lactobacillus from this special dough-making process help to neutralize what’s known as phytic acid, making the end result much easier to digest.

23. Make cocoa count

Now that Christmas Eve is almost here...ditch the chocolate santa, and for that matter, the naff gold coins - instead gift your loved one some pure dark chocolate containing 70% cocoa content or above. Dark chocolate contains the phytonutrients flavonol and polyphenol that are natural antioxidants. On top of all that, it is a natural aphrodisiac and boosts our mood and energy.

24. And breathe…

Last minute preparations or last minute panic? Give yourself at least 10 mins of self-care today - a bath, a walk or simply listening to a favourite song. Breathing slowly and deeply rather than taking short shallow breaths can help to reduce feelings of stress.