Christmas dinner can really take its toll on your body. Emma Johnson gets advice on easing the damage

THAT time of year is approaching when our bodies come under assault from the triple Yuletide perils of booze, food and overdosing on TV. So, who better to help us survive Christmas and New Year blow-outs than a personal trainer?

Former boxer Phil Renton, 26, from Lydiate, is the health and rehab instructor at Total Fitness, in Sefton, so knows a thing or two about staying trim. Between clients, he took time out to give us his Top Ten Yuletide fitness tips:

What is the best exercise to get rid of a hangover?

Because you’re dehydrated, the fluids need to be replaced as quickly as possible, while doing a bit of mild exercise. I recommend half a glass of orange juice, half a glass of room temperature water and a little pinch of salt (the body  absorbs room temperature water slightly faster than cold water, a must for dehydration). Shake it all up  and drink slowly.

Then, to get those nutrients where they’re needed, go for a gentle 10-minute walk. That way, you’ll get rid of the lactic acid build-up, restore salts and Vitamin C, and pump oxygen to the brain.

How much can you eat before exercising and how long before?

The optimum time to eat is two hours before exercise, and preferably a meal containing mostly carbs, following the two handfuls rule. A handful of rice or pasta with another handful of vegetables or lean meat. After exercise, and as soon as you can, the emphasis should be on getting protein into your body, so something like turkey or chicken is good, because it’s easy to digest and is low in fat.

Which muscles suffer most with Yuletide drinking?

To me, Yuletide drinking means Yuletide dancing. If you dance – and most people have a go over Christmas and New Year, when they’re not really used to it – the leg muscles are going to be the ones that suffer most. Combined with the alcohol, that means your calves and thighs are going to feel very achy the next day.

Any exercise you do that day is going to be a waste of time, because the alcohol will counteract any benefits. A relaxing swim would benefit you more than pumping iron or an aerobics class.

Is turkey good exercise food?

Yes, it is. It’s low in fat and high in protein, but can be a bit dry and boring. To make it interesting, and provide other good stuff, too, I’d recommend turkey with stuffing and cranberry in a wrap, so you’ve got the optimum amount and balance of carbs and protein.