New Years Health-O-Lutions
Updated Mar. 22nd, 2022
Time flies, doesn't it? Why, it was only a year ago that you sat down writing out your previous New Years Resolutions. How did the go? Did you start off strong, and then after a month fizzle, like the other 65% of the population? It's okay, you're not alone. While setting new goals is important for our growth, perhaps we need to take a step back and look at the big picture of what we want to accomplish. Instead of focusing on one small thing, why don't you try focusing on feeling better- physically, mentally and spiritually. (Ever notice how the small things, like eating better, tend to fall under this category?) Here are 10 easy ways to get you there.
1. Keep the winter blues away with Vitamin D
I can never say enough about the importance of Vitamin D. Besides supporting the immune system, including preventing cold and flu, it plays an essential role in bone integrity. There's new research supporting its role in prevention of certain cancers, especially colorectal cancers, and it has been found effective in the prevention and treatment of diabetes and autoimmune conditions. Research is also showing that there is a link between low vitamin D levels and depression, as well as Seasonal Affective Disorder (SAD). This same research is also finding promising results using vitamin D for both prevention and treatment of these pathologies.
During cold Canadian winters, we simply cannot synthesize vitamin D through the skin and therefore supplementation is required during these months. 2000IU is a safe and therapeutic dosage. Your practitioner may recommend higher doses for certain applications.
2. Rid your body of all the holiday sweets: Detox, anyone?
In general, we eat far too many sugary treats over the holidays and subsequently, we start to crave them well into the new year. The only way to kill the craving altogether is to CUT IT OUT! Cut out the refined sugar! Meaning, you will have to read a few labels as you'd be surprised where this nasty stuff is hidden. You may initially find it difficult to go without, but I assure you after one week, the cravings will disappear; our bodies will become accustomed to using other sources of energy such as proteins and fats easier as you make this change.
In addition, your immune system will be stronger, your waistline will be smaller, your sleep will improve and you will be a happier person. Sounds like a pretty great way to start off the year, doesn't it? If you want to get more valuable vegetables into your diet, consider pulling out that dusty juicer and juicing your breakfast every morning. It's a great way to ensure you are getting all the vitamins and minerals you need to start your day. Get creative – you can come up with some pretty great combinations. Try apples, beets and raspberries. And don't forget about soup, another healthy and comforting way to get your vegetables. Get out the cutting board and start chopping – load it up with veggies and spices. Add some brown rice or brown rice pasta, a little chicken or fish and one of your favourite organic soup broths and you have a low cal, nutrient dense dinner and/or lunch for days.
3. Recuperate from a fun (but stressful) season with Rhodiola
I don't want to lead you astray in saying that it may possess magical powers, but.... it sure comes close. Stress can come in many forms, wearing many disguises and unfortunately there is a certain amount of stress that is inevitable over the holiday season. Besides getting back to a "normal" diet and catching up on lost sleep, an adaptogen, such as Rhodiola goes a long way in supporting the adrenal glands and regulating cortisol levels (the stress hormone) both during and following a stressful period.
Regulating cortisol helps to increase energy, mood, improve sleep and may even support weight loss. Rhodiola is calming without being sedating, in fact, it should improve your energy. It is also extremely safe. 100-200 mg/day is an effective dosage. Rhodiola can also be used for those concerned with optimizing both adrenal and thyroid issues.
4. Write it down - keep a journal!
This year, try journaling again. Doing this before bed can help clear your mind, set aside the worries of the day and facilitate better sleep. Julia Cameron, author of the Artist's Way, recommends writing in the morning ('morning pages') as a way to flush out all the junk and unleash your true creative self. Anytime or anyway you do it, there is something very freeing about venting all your emotions/thoughts/worries on paper. Keep in mind that it is equally important to write about positive things, as it is to purge the negative. A gratitude journal in which you write at least one thing you are grateful for each day, can help to put a bad day into perspective, alleviate stress, improve relationships and strengthen the immune system.
5. Stop a cold and flu before it hits
No one likes being sick. Two of my go-to supplements for preventing and treating the cold and flu this season are Andrographis and Sambucus (Elderberry). Both have been shown to aid in prevention, as well as shorten the duration of cold and flu symptoms. Sambucus can be found in great tasting syrups for adults and kids. This potent elderberry extract helps to inhibit the spread of viruses in the body. Andrographis can be taken in capsule or tincture form. Keep your medicine cabinet stocked this season. You won't be sorry.
6. Get outside
We all have a tendency to hibernate during the winter months, but getting outside, getting some fresh air and getting some much needed exercise can do so much to improve mood, self esteem and help you to lose some of that holiday weight. Cardiovascular exercise to the point of sweating is a great way to aid in detoxification, and fresh air helps to improve dull winter skin, giving you a healthy, rosy glow. It's fun, and a great stress relief. Snowshoeing, cross-country skiing and ice skating are perfect examples.
7. Eat your fish ... or take fish oil
Omega 3 essential fatty acids, EPA and DHA, are both anti-inflammatory. DHA is vitally important for brain function, vision, and joint health. While EPA helps to optimize the immune system and increase circulation. Studies have shown that fish oil can be used effectively to reduce the risk of heart attack and stroke, lower cholesterol (while raising "good" HDL cholesterol), and reduce risk of atherosclerosis and high blood pressure. Research is also showing benefit to using fish oil in treating a variety of autoimmune diseases, depression, PMS, arthritis and various skin conditions.
Omega-3 EPA DHA can also help to support healthy brain function - a difference you can often feel with better concentration and healthy mood.
8. Morning lemon water
This is something I have honestly been doing for the last 8-10 years. I rarely go a day without it and I have converted more than a few others to the lemon water way of life. It helps to stimulate the liver, increase bile production and support regular elimination – a great aid in detoxification. Squeeze a half or full lemon into a large glass of room temperature water (not hot or cold) and wait another 20-30 minutes before eating breakfast. It may seem counter-intuitive, but lemons are also very alkalizing to the body. To put it very simply, optimal functioning depends on optimal pH balance. Lemon water can help!
9. Drink Green Tea
Green tea is high in antioxidants, fighting free radical damage and helping to promote detoxification. It has also showed promising results in terms of supporting weight loss. Research has shown that, even after accounting for the thermogenic effect of caffeine, extracts of green tea exhibit moderate weight loss effects. It's also a much healthier alternative to coffee, if you're looking for that morning pick-me-up without the jitters!
Suntheanine, an extract of theanine, an amino acid found in green tea, has been shown to reduce stress, anxiety and and improve sleep quality without causing drowsiness. Drink up.
10. Be nice to yourself and let go of the guilt
There are physiological effects from experiencing different emotions; guilt being no exception. So what if you had a couple extra drinks over the holidays? Who cares if you had sweets for breakfast? As long as you enjoyed yourself, I say GOOD FOR YOU in moderation, of course. Let go of the guilt. Research has shown that guilt and shame can actually increase pro-inflammatory cytokines (immunological messengers), which in the long term can put you at risk for a whole list of diseases. It doesn't have to be specific to the holidays, either. As important as healthy eating, supplementation when needed, and regular exercise is, so is relaxation and 'you time'. Relaxing with a book, taking a warm bath, treating yourself to a massage - these things are all equally important to your health and well-being and can do more than any vitamin C capsule on the market. So go ahead, give yourself a break. Doctor's orders.