Feeling sluggish? Void of energy? Generally quite miserable? Typical January feels. After a month of celebrations, socialising and indulgence, it’s natural to feel a little ropey upon returning to the daily grind, but there are ways to elevate how you feel, and they don’t have to be a huge struggle.
January gets a bad rap, but it’s actually a great time to take stock and establish positive new habits – of the sort that serve body and mind. The five outlined below are a good place to start.
Go for a walk
Walking has been scientifically proven to boost everything from our cardiovascular fitness to our mental health and memory – experts agree that it’s excellent exercise, regardless of how ambitious your personal fitness goals may be. Not to mention the fact that it’s an easy (and un-daunting) form of movement that can be performed alone or with others – with bonus points for getting outside and into nature.
Support your liver
Your liver probably put in a shift over the break, so now’s the time to look after it. As well as taking a step back from alcohol and sugar, incorporate liver-loving foods (like blueberries, cranberries, grapefruit, nuts and fatty fish) into your meals to help it function at its best. Experts also recommend drinking milk thistle tea which helps cleanse it, thanks to the hero ingredient, silymarin.
Breathe
It’s stressful going back to work, and it’s even more stressful being separated from comfort food and the sofa in order to get there. One easy way to bring a sense of calm to your day is to incorporate some form of breathwork, to help activate the parasympathetic nervous system (responsible for rest and digest mode) and oxygenate the brain to fend off brain fog. The 4-7-8 technique is a good one – inhale for four seconds, hold for seven, then exhale for eight. Alternatively, try this guided Wim Hof meditation – it’s the best I’ve found for eliminating the day’s stresses and strains in just 10 minutes.
Take electrolytes
’Tis now the season to rehydrate, and, yes, water is obviously good, but have you tried incorporating electrolytes into your diet? They’re naturally found in coconut water (look for sugar-free versions), but my personal favourite actually comes in supplement form, courtesy of Artah. The brand’s Cellular Hydration is second to none, thanks to inulin, malic acid, magnesium, calcium and potassium (amongst other ingredients) which work together to boost energy and support mineral balance. Oh, and it’s sugar- and sweetener-free.
Add more vegetables to your plate
Now is certainly not the time for deprivation, but instead of going all in on the chocolates and sugar-based treats leftover after Christmas, bulk out your meals by adding as many vegetables as you can to your plate. Try and avoid the starchy ones, like potatoes, but load up on leafy greens, legumes and cruciferous veg – the more plants you can eat, the more diverse your gut microbiome and the better your health will be. In fact, Jessie Inchauspé (also known as Glucose Goddess on Instagram) recommends beginning every meal with a “veggie starter”. The reason? The fibre from the veg cleverly coats the intestines, preventing blood sugar spikes.