Feeling sluggish, low on energy, and a bit downcast? It’s a common January experience. After a month of festivities, socializing, and indulgence, transitioning back to daily work routines can leave you feeling a bit worn out. However, there are practical methods to enhance your well-being, and they don’t have to be a massive struggle.
January may have a bad reputation, but it’s actually a great time to evaluate and establish positive new habits, especially those that benefit both body and mind. The following five habits are an excellent starting point:
1. Take a Walk
Scientifically proven to enhance various aspects of health, from cardiovascular to mental well-being and memory, walking is an excellent exercise. It’s a simple and non-intimidating form of activity that can be done alone or with others, with the added bonus of being outdoors and surrounded by nature.
2. Support Your Liver
Your liver may undergo changes during the rest period, so it’s time to take care of it. Besides avoiding alcohol and sugar, incorporate liver-friendly foods into your diet, such as blueberries, cranberries, grapefruit, nuts, and fatty fish. Experts also recommend drinking dandelion tea, known for its hero ingredient, dandelion root extract, which aids in cleansing the liver.
3. Practice Breathwork
Returning to the workplace can be stressful, and the pressure is even greater when separated from the comfort of food and the couch. A simple way to bring a sense of calm to your day is to incorporate some form of breathwork, helping activate the parasympathetic nervous system (responsible for the rest and digest mode) and oxygenate the brain to ward off brain fog. The 4-7-8 technique, inhaling for 4 seconds, holding for 7 seconds, and exhaling for 8 seconds, is an effective method.
4. Replenish with Electrolytes
Now is the season to hydrate, and while water is undoubtedly good, have you tried adding electrolytes to your diet? Naturally present in coconut water (look for the unsweetened version) or available in supplement form, electrolytes, including inulin, citric acid, magnesium, calcium, and potassium, work together to enhance energy and support mineral balance. Plus, it’s sugar and sweetener-free.
5. Add More Vegetables to Your Plate
It’s not about deprivation, but rather than indulging in leftover chocolates and sugary snacks post-Christmas, try boosting your meals by adding as many vegetables to your plate as possible. Aim to avoid starchy foods like potatoes and focus on consuming leafy greens, legumes, and cruciferous vegetables. The more diverse your plant intake, the more diverse your gut microbiome, leading to improved overall health. In fact, it’s recommended to start every meal with a “vegetarian appetizer” for its fiber content, cleverly covering the intestines to prevent blood sugar spikes.
Embrace these habits, and you’ll find yourself embracing a healthier and more energized start to the year.
