We are certainly underway with the festivities as we approach this year’s winter solstice and Christmas.
December can bring a myriad of feelings and emotions, but most can agree that it tends to be an exhausting time, whether it is a happy or difficult period.
Here are some top tips to help ease you through this year’s festivities:
Priortise sleep – when you have a night without an event, get to bed 30-60 minutes before you usually do, ideally before 10pm (the next episode CAN wait!). Also try having cat naps in the mid afternoon for up to 30 minutes, this can be beneficial for energy. In fact, NASA researched the optimal length for naps that boosted energy levels without messing with night-time sleep - it was 26 minutes.
Eat around the same time every day – the body loves routine, it gets used to when you eat. Try and stick to 3 meals per day, with a 4 hour gap. Ideally with a 13 hour fast overnight when you’re sleeping. This allows the gut to rest and can reduce the chances of bloating.
Eat enough protein and avoid snacking – eating protein at breakfast maintains energy throughout the whole day. If you’re having a croissant and jam for breakfast as ‘tis the season, add in some organic eggs, ham or kefir. It is the season of snacking, food is everywhere. If you’re going to dip your hand in to the assorted chocolate tub, have one or two after your meal, not as a ‘snack’, this can help avoid blood sugar crashes. Ideally opt for darker chocolate varieties if you can.
Bitter foods – the liver takes on a lot this season, with having to deal with extra fats and alcohol. The liver loves bitter things, it helps it to do what it does. Having a handful of rocket or watercress before or during a meal is ideal. A teaspoon of apple cider vinegar in some water before or after a meal can help too. As can dandelion root, like Aquasol Dandelion Coffee. Mint can be great to help negative digestive uspet as well.
Have alcohol-free days – if you enjoy a drink, designate alcohol-free days. Remember to stay hydrated with water in between when you are drinking and opt for antioxidant-rich drinks like Pinot Noir.
Say “no” – you don’t have to overcommit. If you don’t want to do something, know your boundaries and politely decline. This is an important part of self-care and it is something I see women, and especially mums, struggle with at this time of year. Sometimes staying in with a hot cup of chai tea while watching The Holiday or It’s a Wonderful Life is just what we need.
I see Christmas as a time to slow down, be more present and to enjoy being around the ones we love. Giving to those who may not be so fortunate and most of all to be grateful, which I think is something we could all practice more.
From all of us at Bionutri, we hope you have a wonderful end to 2023 and we look forward to what 2024 brings.
Written by Rosie Rayner, ND