Tips to support body and mind during the festive period:
1. Your festive smoothie
If healthy eating appears to have taken a bit of a backseat, incorporate a morning green smoothie to obtain some much needed nutrients. This will give you a dose of wonderful fats, antioxidants and protein. Think avocado, frozen cauliflower/greens and mixed frozen berries, nut butter or tahini with water, milk of choice or kefir with optional oats.
2. Minimise blood sugar chaos!
Excess sugar will upset hormones, gut health, mood and skin. Instead of cutting out all treats, try to eat more protein and vegetables at dinner so you feel less need for a large dessert. Add anything sweet onto the end of a meal to support blood sugar balance.
3. Liver love
Alcohol causes dehydration and plays havoc with our liver & hormones. Increase liver supporting foods like garlic, onions and cruciferous vegetables (Brussel sprouts, cabbage, kale, broccoli). Alternate each alcoholic drink with a non-alcoholic one or dilute with ice, and drink plenty of water especially before and after your celebrations!
4. Incorporate activity
Get outside to support your mental health, circadian rhythm, digestion, metabolism and detoxification. Incorporate any sort of movement daily and be in daylight, you will feel so much better for it.
5. Get good sleep
Poor sleep affects mood, hormones, cognition and also impacts your food choices the next day - meaning you are more likely to reach for high fat-high sugar foods. Aim for 7-8 hours sleep a night. Avoid eating 3hrs before bed, read or meditate and keep devices out of the bedroom. Wear an eye mask and ear plugs if it's too light or noisy. An Epsom salt bath or rubbing magnesium oil onto your limbs can also aid sleep.
6. Take time for yourself & breathe!
Take a moment each day to down-regulate your nervous system, the quickest way is to do some diaphragmatic breathing. Try breathing in for 4 seconds (belly out!), hold for 7 and exhale for 8. This helps switch your body out of the sympathetic, 'fight or flight' mode into the parasympathetic, relaxed one. Also cold water is effective at re-setting your system, an icy splash on your face or a few seconds of cold in your shower, if a cold water plunge feels too much!
Comments