Christmas has, unfortunately, become a season of excesses and poor lifestyle choices. This is particularly true of the beverages we drink. In December, we consume more toxic substances like alcohol and sugar in our drinks than in any other month, all in the name of fun and good cheer.

At this time, beverage manufacturers and retailers do roaring business, as does the health-care (sickness) industry, in dealing with the dis-ease that follows these massive dietary indiscretions. Shakespeare may well have described this scenario as, "mischief, thou art afoot".

Many of our popular drinks should have warnings on their labels, similar to the warnings on cigarette packages: 'Drinking this substance may be harmful to your health'.

Here are some healthy drinks for Christmas.

WATER

With all the extra eating, decreased sleep and increased stress, it's a great strategy to deliberately increase consumption of water. An 8oz glass of water first thing in the morning and last thing at night, as well as a glass before and after each meal, will allow you to get to the oft-recommended eight glasses per day. However, the heavier you are, the more you sweat and the more alcohol you consume, the more water you should drink. A good rule of thumb is to drink half an ounce of water for each pound of body weight. If you weigh 200lb you should drink 100oz, or about 12 glasses, per day.

HERBAL TEAS

These can be excellent alternatives to sodas and soft drinks. Green tea is my number one choice because of its many health benefits, which are corroborated by medical research. Green tea is not the same as the popular Jamaican 'tea bag', which is really black tea.

I use a convenient powdered form that can be made hot or cold. It uses natural flavours and sweeteners and, most importantly, contains concentrated quantities of cancer-protecting ingredients. It also enhances energy levels, increases metabolism and combats fatigue. Small wonder that, for thousands of years, the Chinese have accompanied every meal with several cups of green tea.

My other favourite herbal teas are mint tea, for soothing the stomach and aiding digestion; ginger tea, for its pain relief and anti-inflammatory effects; and chamomile, for stress relief and sleep enhancement. Dr Henry Lowe has recently published an extremely informative book on herbal teas.

PROTEIN SHAKES

Meal-replacement drinks, popularly called shakes, have been around for decades. Shakes make it possible to have a nutritionally perfect meal in a drink. A good shake is easy to prepare, economical, tasty and satisfying. It is the perfect alternative to unhealthy fast foods, especially in the hustle and bustle of the holidays. I have personally used one particular brand of shake daily for over 15 years and in my medical practice have had great results using it in managing nutrition-related problems like obesity and diabetes.

SORREL

Sorrel is the traditional Christmas drink made from the flowering parts of Hibiscus sabdariffa, a member of the hibiscus family.

Apart from its unique flavour and delightful taste, scientists here have documented the powerful health benefits of this drink. Sorrel contains many vitamins and minerals, including vitamin C, calcium, niacin, riboflavin and compounds called flavonoids, which not only give its deep red colour, but are powerful antioxidants that protect the body from free radicals that can cause deadly diseases.

The flavonoids present in sorrel help to enhance the body's immune system and may help protect against certain types of cancer. Studies conducted at Northern Caribbean University demonstrated that sorrel could kill cancer cells. Other research in Mexico showed a lowering of blood-triglyceride levels after sorrel consumption. I fear, however, that these potent health benefits from drinking sorrel may well be negated by the large quantities of sugar and alcohol often added to the drink in Jamaica. So drink lots of sorrel, but without much sugar and alcohol.

COCONUT WATER

Another healthy drink is coconut water. It is the perfect fluid for rehydrating the human body, as its balance of electrolytes is similar to that of your blood. Fresh coconut water is sterile (free of germs), uncontaminated by chemical additives and low in calories. Bottled coconut water, however, contains preservatives, as it rapidly deteriorates on exposure to air.

NON-DAIRY MILKS

Many non-dairy milks such as soy, rice and almond milk, are currently available. Goat's milk is much closer to human milk in composition than cow's milk and is highly nutritious. If possible, go for an organic-type soy milk to minimise possible allergy issues. Rice and nut milks are good, but some are very sweet, so small amounts are recommended.

You may email Dr Anthony Vendryes at vendryes@mac.com, log on to www.anounceofprevention.org or listen to 'An Ounce of Prevention' on Power 106FM on Fridays at 8 p.m.