Summer is a great time for Kiwis to take a break and unwind - but many of us over-indulge. Photo / 123RF
Summer is a great time for Kiwis to take a break and unwind - but many of us over-indulge. Photo / 123RF
The summer break is a time for Kiwis to kick back and relax - but many of us might be worried about ruining our diets.
Five experts approached by the Herald offer some handy hints about how to avoid excess weight gain, sleep well and keep exercise on track.
They also have some helpful advice on how to look after our mental health these holidays: and why it might a good time to join the “sober curious” movement.
Worried about staying in shape and not overdoing it this summer? Five leading experts share simple tips to help Kiwis drink, think, sleep, eat and exercise better over the break.
Associate Professor Andrea Braakhuis: Eating right
As an expert in nutrition, I’ve observed the main dietary pitfall people tend tofall into during the holiday period is an increase in food intake.
That’s often driven by less physical activity and a shift towards less nutritious options.
However, it’s important to note that the weight gain associated with the holidays is often not as dramatic as many assume.
Research shows that in Western countries, people typically put on around 400-900 grams over the Christmas period – less than a kilogram, though it may feel more significant.
The key to navigating this season healthily lies in adopting simple, mindful strategies.
Slowing down the pace of eating and choosing smaller portions of the foods you truly enjoy, while maintaining portion control.
Dr Andrea Braakhuis.
Filling your plate with plenty of vegetables is another effective approach, as is being mindful of alcohol consumption, which can contribute a significant number of hidden calories.
For those who are traveling or attending multiple events, the same principles apply.
Staying hydrated and using those mindful eating techniques can help you enjoy the festivities without compromising your overall nutrition.
And don’t forget the importance of adequate sleep – an often overlooked factor during the busy holiday season.
By embracing these practical tips, you can navigate the summer break with confidence.
Associate Professor Andrea Braakhuis is the academic director of the Master of Health Science in Nutrition and Dietetics at the University of Auckland.
Dr Karyn O’Keeffe: Sleeping soundly
At this time of year, warmer nights, holiday travel, and more frequent alcohol use all affect our ability to rest well.
And the good news?
The break also offers a chance to recover from the sleep loss many of us build up during the year - but we need to make the most of it to truly feel restored.
For optimal sleep, focus on three things: duration, quality, and timing.
Aim for 7-9 hours a night, maintain a consistent bedtime and wake time, limit alcohol to moderate amounts, and avoid it close to bedtime.
Massey University's Dr Karyn O'Keeffe. Photo / Mark Mitchell.
A few wake-ups at night are natural, but if they’re frequent, try reducing caffeine and alcohol and adding physical activity to your day.
Creating the right environment is essential too. Cool, quiet, and dark bedrooms set us up for a good night’s rest.
Use blackout curtains, fans, and light bedding; if you’re away from home, bring earplugs or an eye mask to block out light and noise.
Avoid bright, light-emitting devices just before bed. While screen time right before bed may not impact everyone, scrolling in bed can disrupt sleep. Make sure your phone is just an alarm, not a late-night distraction.
Finally, prioritise rest even when travelling.
Daytime travel is best when possible - and avoiding very early starts or night driving preserves your usual sleep hours. These practices allow us to start the new year truly recharged.
Dr Karyn O’Keeffe is a senior lecturer at Massey University’s Sleep/Wake Research Centre.
Dr Kate Kersey: Drinking safely
For many of us, drinking over the summer break is seen as part of relaxing, having fun or just rewarding ourselves for getting our work done for another year.
But that can be problematic, especially as some of the guard-rails we put around drinking drop away over the holidays.
Here are a couple of basic numbers to keep in the back of your mind.
New Zealand guidelines recommend that men should have no more than five standard drinks in one sitting, and women no more than four, to avoid injuries that can come with binge drinking.
For long-term health, it’s also a good idea to have at least two alcohol-free days each week. Also, women should drink no more than two standard drinks a day – that’s 10 a week - while men no more than three standard drinks a day, or 15 a week.
As standard drinks are often much less than a normal glass, this can add up quickly.
Women should drink no more than two standard drinks a day – that’s 10 a week - while men no more than three standard drinks a day, or 15 a week.
Just think about how you might feel the next day – play it forward – and remember to take steps like limiting your intake and drinking plenty of water.
Focus on your longer-term health goals and consider how drinking alcohol fits with these.
If you’re keen to cut down, you might want to switch to low-alcohol products, avoid high-alcoholic drinks, or try non-alcoholic alternatives.
You might also consider just drinking less: there are now a lot of people embracing the “sober curious” movement, and all the positives that come with it.
You’ll wake up without a hangover, you can enjoy your holiday more, and you’ll be more likely to head back to work feeling refreshed.
Dr Kate Kersey is a public health policy and alcohol researcher at the University of Auckland.
Dr Rebecca Meiring: Staying active
Whether it’s evening walks, or spending more time at the beach, summer’s a great time to make the most of the outdoors and get physically active.
In general, we all need to spend at least 2.5 hours each week doing the kinds of activity that makes us breathe a little harder than normal, while still being able to have a conversation.
It’s always good to think about how and where you’ll be able to fit that into your daily lifestyle over the busy break.
For those wanting a quicker but more structured form of exercise, shorts bursts of very high intensity activity, interspersed with periods of rest, can be done over a period of as little as 15 minutes a day.
But that’s not recommended if you’re new to exercise.
University of Auckland researcher Dr Rebecca Meiring.
And it certainly shouldn’t be seen as a convenient antidote to holiday over-indulging: there’s a saying that you can’t outrun a bad diet.
For good health, we need to engage in an overall healthy lifestyle consisting of regular physical activity, adequate sleep and a good balanced diet.
Being physically active can also provide benefits for mental health, and a whole range of other things we might not have considered.
Think improvements to our cardiovascular health, but also in flexibility and balance – not to mention lower levels of blood glucose and stress.
Dr Rebecca Meiring is a senior lecturer and researcher in exercise physiology at the University of Auckland.
Dr Elizabeth Ogden: Keeping calm
The silly season can stir up a complex mix of emotions for many of us.
We head into the break barraged by advertisements about holiday sales and feeling like we need to pack in catch-ups with friends and family.
We can become increasingly attached to the idea of how things “should be”, which leads to unrealistic expectations for ourselves and others.
We begin comparing ourselves to others, which might make sense evolutionarily, but often harms our mental and emotional health.
We can end up overlooking the positives, fixating on perceived shortcomings and feeling inadequate.
It’s a phenomenon summed up by what we call “compare and despair”.
The good news is that research shows that increasing our “psychological flexibility” can help us let go of rigid ideas.
It’s about accepting things as they are and boosting resilience and wellbeing.
Where do we start?
Check in with yourself and focus on what matters most to you.
Prioritise quality connections over quantity and practice saying “no” when commitments become too much.
It’s about embracing moments that bring real joy, letting go of comparisons, and giving yourself permission to simplify.
This holiday, prioritise peace over perfection, and savour what matters most.
Dr Elizabeth Ogden is a clinical psychologist and professional teaching fellow in the University of Auckland’s School of Psychology.
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