Staying Healthy During the Festive Season in South Africa

By Annetjie Cowley

Ever feel like the festive season is a time to let loose but wonder how you’ll feel after all the indulgence?

We’ve all been there—family gatherings, endless braais, and an irresistible spread of festive treats. The festive season in South Africa is filled with food, fun, and relaxation, but it’s easy to get caught up and forget about our health. With summer in full swing, cold drinks and hearty meals are often the centre of celebration, making it hard to resist those holiday indulgences.

But what if I told you that you could enjoy it all without feeling sluggish or guilty afterward? Trust me, it’s possible. With a little balance and some smart choices, you can make the most of the season while still feeling great when January rolls around. Let’s look at how you can stay healthy and happy during the festive season in South Africa, without missing out on the fun.

Moderation: Enjoy Without Overdoing It

The food is one of the best parts of the festive season! I love a good braai just as much as anyone, but I’ve learned that it’s easy to overindulge when you’re surrounded by delicious dishes and good company. The trick I’ve found. Moderation.

Instead of filling my plate with everything, I make sure to load half of it with veggies or salads first. This way, I still enjoy my favourite indulgent foods like pap, wors, or a slice of malva pudding, but I don’t feel overstuffed. Adding veggies helps me stay full longer, and I get the nutrients I need while still savouring the special dishes of the season. And when dessert rolls around, I go for a small portion. It’s enough to enjoy without feeling like I’ve overdone it.

Stay Active—And Make It Fun

Let’s be honest—the festive season can mess with our regular exercise routines. The good news? It doesn’t have to be a strict gym workout to stay active. South Africa’s summer weather is perfect for outdoor activities, so take advantage of it!

I’ve found that simple things, like going for a walk after a big meal or playing a game of touch rugby or cricket with family, are fun ways to keep moving. A swim at the beach or a hike on one of South Africa’s beautiful trails also adds variety. Keeping active doesn’t have to feel like a chore; it’s about enjoying yourself while staying healthy.

Mindful Alcohol Use

During the festive season, alcohol often flows freely—whether it’s a glass of wine, a cold beer, or a festive cocktail. Personally, I enjoy a glass of red wine with my meals, about 250ml, and I try to limit myself to no more than two glasses a day. What really works for me is drinking 500ml of water for every glass of wine. It keeps me hydrated and helps prevent that sluggish feeling the next day.

I’ve found that this balance allows me to enjoy my wine without overindulging. It’s all about savouring the experience and pairing it with meals helps me pace myself. If you enjoy a drink or two during the festivities, try alternating with water or opt for lighter drinks like a wine spritzer. It’s a great way to enjoy the moment while keeping things in check.

Don’t Skip Meals

Skipping meals to “save up” for a big feast later sounds like a good idea, but it often backfires. In the past, I would skip breakfast or lunch, only to find myself ravenous by dinnertime and overindulging as a result. Now, I make sure to have a light, balanced meal earlier in the day.

Starting the day with something like a smoothie or a slice of wholegrain toast with avocado keeps my energy steady and prevents overeating later. It’s about fuelling your body properly, so when the big meal arrives, you can enjoy it without feeling like you’ve overdone it.

Prioritize Sleep

The festive season can throw off your sleep schedule—late-night parties, early morning activities, and long days spent with family can take a toll. But getting enough rest is so important for feeling good during the holidays. When I don’t get enough sleep, I feel it in my energy levels, mood, and even food cravings.

I try to maintain a regular sleep schedule as much as possible, even during the busiest days. If I know I’ll be staying up late, I allow myself to catch up with a nap the next day. Prioritizing sleep helps me enjoy the season without feeling burnt out or overwhelmed.

Managing Festive Stress

While the holidays are meant to be joyful, they can also bring a bit of stress. Organizing family gatherings, juggling different schedules, and managing expectations can feel overwhelming at times. I’ve found that taking a little time for myself, whether it’s a quiet walk or a few minutes of mindfulness, helps me manage the holiday rush.

Setting realistic expectations and knowing when to ask for help has also made a big difference. The festive season doesn’t have to be perfect to be special, and focusing on enjoying time with loved ones helps me let go of unnecessary stress.

Stay Hydrated

Summer in South Africa means hot days, and staying hydrated is key. Drinking enough water not only keeps me feeling refreshed but also helps with digestion and curbs cravings. I aim for at least 8 glasses of water a day, and I always keep a water bottle with me when I’m out and about.

If I’m spending time outdoors or attending a long gathering, I make sure to drink even more. It’s a simple habit that makes a big difference in how I feel, especially in the heat of summer.

Balance Indulgence with Healthy Choices

One of the most important lessons I’ve learned over the years is that it’s okay to indulge—just do it in balance. If I want that extra slice of milk tart or another helping of braaied meat, I allow myself to enjoy it. The key is to listen to my body and stop when I’m full.

It’s not about depriving yourself but making choices that allow you to enjoy the festive season without feeling like you’ve thrown all healthy habits out the window. By balancing indulgent foods with lighter, healthier options, you can have the best of both worlds.

Final Thoughts

Yes, it’s absolutely possible to stay healthy during the festive season without missing out on the fun. By practicing moderation, staying active, and being mindful of what you eat and drink, you can enjoy every moment of the holidays while still feeling your best. Remember, it’s all about balance, enjoying the company of loved ones, and taking care of yourself along the way. Here’s to a festive season full of joy, health, and happiness!