By Domenic Chindamo – Pharmacist, Lygon Everyday Chemist, Brunswick East

Christmas is a time for connection, celebration, and great food - and at Lygon Everyday Chemist, we believe you can enjoy all of it without feeling sluggish, uncomfortable, or unwell afterwards.

You don’t need to skip the pavlova, avoid the prosecco, or say no to Nonna’s cooking. With a few simple, pharmacist-approved tips on what to eat, when to eat, and how to drink smartly, you can have a fun, festive Christmas and look after your health.

This is about balance - not restriction.

Eat Smart, Not Less: Christmas Food Done Right

Christmas food itself isn’t the problem - it’s how and when we eat it.

Start With Protein & Fibre First. Before diving into sweets or heavy mains:

• Lean meats (turkey, chicken, seafood)
• Eggs, legumes, nuts
• Vegetables and salads

Why it helps:

Protein and fibre stabilise blood sugar, reduce reflux, and help prevent overeating later.

Don’t Skip Meals “To Save Up”

Skipping breakfast or lunch to “earn” Christmas dinner often backfires.

What happens when you skip meals:

• Blood sugar crashes
• You overeat later
• Reflux, bloating and heartburn worsen
• Alcohol hits harder

Best approach:

Eat a light, balanced breakfast and lunch - then enjoy dinner without guilt.

Portion Size Matters (But No Counting!)

You don’t need to avoid anything - just:

• Use a smaller plate
• Pause between servings
• Enjoy one dessert properly instead of picking at five

Enjoyment matters more than volume.

Drinking Over Christmas: Enjoy It Without the Regret

Alcohol is part of many Christmas celebrations - but timing and pacing make a huge difference.

Alternate Alcohol With Water

A simple rule:

One alcoholic drink, one glass of water

Benefits:

• Less dehydration
• Fewer headaches
• Better sleep
• Reduced reflux and heartburn

Eat Before You Drink

Drinking on an empty stomach:

• Raises blood alcohol levels faster
• Increases risk of nausea and dizziness
• Can interact more strongly with medications

Even a small snack helps - yoghurt, nuts, cheese, or leftovers are fine.

Alcohol + Medications: A Quiet Christmas Risk

Alcohol can interact with:

• Blood pressure medicines
• Antidepressants
• Pain relief (especially codeine and some anti-inflammatories)
• Sleep medications

If you’re unsure what’s safe for you, this is exactly what your pharmacist is here for.

When You Eat & Drink Matters More Than You Think

 Late-Night Eating = Poor Sleep & Reflux

Heavy meals and alcohol late at night can cause:

• Heartburn
• Poor sleep
• Snoring and breathing issues
• Morning fatigue

Try this:

• Finish main meals 2–3 hours before bed
• Keep late snacks light (fruit, yoghurt, herbal tea)

Enjoy the Feast Earlier When Possible

A Christmas lunch or earlier dinner:

• Is easier on digestion
• Improves sleep quality
• Helps people with reflux, diabetes, and blood pressure

Sleep, Stress & Christmas Health

Poor sleep and stress amplify every health issue - from migraines to gut problems.

Simple wins over Christmas:

• Stick to a rough sleep routine
• Get daylight exposure in the morning
• Walk after meals (even 10 minutes helps digestion)
• Don’t try to do everything

Rest is part of health.

A Pharmacist’s Tip: Listen to Your Body

If you notice:

• Worsening reflux
• Ongoing headaches
• Digestive upset
• Medication side effects
• Trouble sleeping

Pop in and talk to your pharmacist - even during the busy festive season.

Often, small adjustments make a big difference.

The Big Message: Enjoy Christmas, Don’t Punish Yourself

Christmas is not the time for extreme rules or guilt. It’s about:

• Sharing food
• Creating memories
• Looking after yourself and each other

At Lygon Everyday Chemist, we’re here for good - every day, including Christmas and New Year.

If you have questions about food, alcohol, medications, reflux, sleep, or staying well over the holidays, our team is always happy to help.

Wishing you and your family a healthy, happy and joyful Christmas!