Health / new year's resolutions
Finding balance in the new year and beyond
We’ve put together a collection of classic wellbeing practices that cut the noise of January fads and can easily take you through the festive season and beyond.
The season can be full of social gatherings, indulgent foods and expectations which challenge our health goals.
What if we were to approach this season a little differently, with a sense of balance that allows us to embrace treats and celebrations whilst respecting the autumnal and winter vibe to slow down.
is needed now More than ever
We preach a slow and steady wins the race approach, we don’t believe in falling off wagons.
There’s magic in moderation and give and take. These seven tips have stood the test of time. Take on one or two at a time and experiment with how they fit into your day and your routines.
Most of all, don’t berate yourself for not doing everything ‘perfectly’.
Getting out in nature first thing is probably one of the simplest things we can do for setting our bodies up for the day.
Daylight first thing increases our cortisol levels and sets our circadian rhythm for the day. This maintains our energy but also ensures that by day end, we will have built up enough melatonin in order to sleep well.
For menstruating women, they have two cycles – circadian and infradian, which need differing approaches.
Getting outside in winter is even more important due to limited daylight hours. This doesn’t have to be an elaborate walk, it could be your morning hot water and lemon in the garden or a walk around the block.
Not only does nature exposure boost mood and reduce stress, but it also enriches our microbiome—the community of beneficial bacteria in our gut that impacts everything from immunity to mental health.
Fresh air, natural light, and a connection to the outdoors can be powerful medicine, something we often overlook amid the busyness of the festive season.
Luckily for us in Bristol we are spoiled with lovely places, check out Conham River Park, Snuff Mills, or Nightingale Valley.
Cotham Walk is a nice day out even in Winter – photo: Emily Wheeler
During the colder months, immune health becomes a priority.
Whilst it’s tempting to reach for supplements to ward off seasonal bugs – elderflower and vitamin D, for instance, are fantastic natural immune supporters – it’s wise to prioritise whole foods first.
Pumpkin seeds for zinc, oranges for vitamin C, and fermented foods for probiotics are simple, delicious ways to strengthen your immune defences.
When working with clients we suggest ‘eat the rainbow’ aiming for 30 fruits, vegetables, herbs and spice colours throughout the week.
Consuming an array of fruits and vegetables is important for fibre intake and to support gut health, which can regulate hormones, maintains our energy and reduces inflammation.
Imagine a seasonal winter salad brimming with vibrant greens, roasted squash, and pomegranate seeds—a feast for the senses that doesn’t leave you feeling sluggish.
In Bristol you can support your local growers like The Community Farm, giving you both nutrient dense options and connecting you to your local food ecosystem, a win-win.
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Let’s face it: holiday parties sometimes lead to overindulgence. While avoiding alcohol altogether is one option, there are natural strategies that can make a difference if you do indulge.
Eating a bit of cheese or other fatty foods before drinking can slow alcohol absorption, while hydrating throughout the evening is essential for reducing the dehydrating effects of alcohol.
Magnesium-rich foods, like leafy greens and nuts, can help with the headaches and fatigue that often follow. The holiday season is about joy and connection, not punishment, so give your body the tools to bounce back.
A fun fact to have in your back-pocket – red wine contains polyphenols and antioxidants which can prevent blood clots, inflammation of the heart and damage caused by free radicals – just remember the moderation bit.
Aim for the rainbow says the duo – photo: Hannah Massoudi
Life is busy at the best of times, but Christmas is often a whole other kettle of fish.
The good news is, maintaining energy levels doesn’t need to be complicated. Simple things like staying hydrated throughout the day can make a big difference.
Even mild dehydration can make you feel sluggish and fatigued, so listening to your body is key.
Start the day by drinking water as soon as you wake up – your body is crying out for hydration after a night’s sleep. Aiming for two litres of water throughout the day (or more depending on activity level!) is a simple goal.
And if plain water is uninspiring, try non-caffeinated herbal teas to stay hydrated and cosy over these colder months.
Another simple essential to staying energised is to include a good quality source of protein in every meal – including breakfast, where it’s often missed!
Protein in your meals will help you to feel fuller for longer by releasing the energy from your meals slower – avoiding that rollercoaster of sugar highs and lows.
Think seeds and nuts, yoghurt, eggs, and oily fish to keep your energy steady and to stay feeling satisfied. Think balance in snacks too, like seed crackers with a bit of cheese.
Bonus: some cheeses like parmesan, gruyere and gouda are fermented and can be good for your gut microbiome too!
Cheese – everyone’s guilty pleasure – photo: Hannah Massoudi
As well as wonderful moments with friends and family, this time of year can often bring stress too with the juggling of life, work and social plans. Taking mini moments for yourself while doing routine day to day tasks can make a big difference in calming your nervous system and supporting your overall wellbeing.
Spend a couple of minutes doing slow, deep belly breathing while you wait for the kettle to boil at work. Or practice staying present and mindful while eating your lunch and clearing the table after dinner in the evenings.
These small moments help your body move into rest and digest, helping your gut to absorb all of the nutrients from your meals while also helping to clear your mind and make you feel more focused and relaxed – a win win.
Finally, and perhaps most importantly, let’s remember that food is a wonderful way for people to connect with friends and family, and celebrate traditions. It is meant to be enjoyed, especially at this time of year.
Focus on enjoying the moment and being present.
We are all likely to indulge more than usual this time of year, but remember that punishing yourself with restrictions afterwards is never the answer.
You still deserve to eat properly the next day and your body still needs to be nourished with good, nutrient-dense foods.
Siobhan Canavan is a nutritional therapist specialising in skin health and Emily Wheeler is a nutritional therapist passionate about helping people to build a healthy relationship with food
Nutritional therapists Siobhan Canavan and Emily Wheeler give their top tips on staying well this season – photo: Siobhan Canavan
Main photo: Hannah Massoudi
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