2024 is behind us and I know many who weren’t sorry to wave it goodbye. Even if it wasn't the best year for you, don't waste time looking back - that was then and this is now. Time to shut the door on what’s come before. Yes, uncertain times are ahead (aren't they always), but ever the optimist, I feel positive about the year to come, knowing that there is much I can do to help myself...and you can too. Here are a few tips to help you achieve the best start in 2025:
Cut back on the sugar
Finish the chocolates you have left or give them away. Christmas is now behind us and the sugar spike a handful of Quality Streets will give you really isn't what your body needs. Sugar spikes and the following crashes are a big contributor to mood swings, poor sleep, low energy and increased appetite. I have followed the biochemist Jessie Inchauspé (AKA The Glucose Goddess) on social media for quite a while now and by applying some of her eating principles I have increased my energy and feel satiated for longer during the day. I feel my mood is more stable too, at a time when my hormones are definitely not. As always, do some research. Her way may not work for you, but if you want to learn more check out https://www.youtube.com/watch?v=b4O-jRqNkOY or you can watch her series on channel 4: https://www.channel4.com/programmes/eat-smart-secrets-of-the-glucose-goddess
Even if you decide the Glucose Goddess is not for you, look at ways of reducing sugar in your diet and consider eating sweet treats after your savoury food.
Delay your caffeine
Did you know that your cortisol level is at its highest first thing in the morning? Caffeine on an empty stomach will spike your cortisol levels even more, causing you to feel more anxious and stressed. Delaying your caffeine intake for at least an hour and having some water first thing instead, will help your body to flush out the adenosine (a chemical that tells your body you are tired) and ease you into the day instead of making you feel like you’ve been fired out of the barrel of a gun. Give it a try and see if you notice a difference.
Set your own mood for the day
When you wake up in the morning, tell yourself you are going to have a good day. Tell yourself you are special, that you are confident, that you feel motivated. Think of the words that work for you. Our thoughts are extremely powerful. If you tell yourself you got out of the wrong side of the bed, or your hair looks awful, or you just know you are are going to have a bad day, you can invite that bad day to greet you when you leave the house. Even watching negative news stories when you wake up can set you on a path that is not the most positive. Your body hears everything you say so be kind to yourself and and expect the best. If you are naturally self-critical, try Mel Robbins' high five habit for 5 days and see if you begin to see yourself differently https://www.youtube.com/watch?v=khujbeJvqcE
It may feel strange at first (we are British after all), but push through that discomfort and see if you can start to elevate yourself into the position you deserve.
Increase your water intake
For years I thought that because I never felt thirsty, I must not need as much water as everybody else. What I realised over time was that the more I drank, the more thirsty I became. Every cell in your body needs water. Many of my clients admit they don’t drink enough and I get it, I was exactly the same. Water seems boring when there are so many more flavoursome fluids out there. But not all drinks are equal: Tea & coffee can be very dehydrating as they make you go to the toilet more, sugary drinks often contain an array of chemicals that are not the healthiest and squash is designed to make you want more and more, so tricks the body into thinking you are constantly thirsty.
Try either heating or cooling your water, depending on what you prefer and think about adding herbs like mint to make it more interesting. Alcohol is also dehydrating, so water is even more important if you are drinking your favourite tipple. Instead of seeing it as a chore, imagine you are giving a present to all of your amazing cells. What wonderful things can they achieve when they are pumped up and ready to do their best work?
Winter Light
Low mood or Seasonal Affective Disorder (SAD), caused by the decrease in daylight hours can make this time of year difficult for some. Sunlight helps with many things, including:
- Mood
- Sleep
- Immunity
- Bone Strength
Even winter sunlight is better than none. Going for a morning walk or sitting in your garden first thing can have dramatic effects, but this year I have seen first hand how effective a SAD lamp can be for those suffering from limited sunlight. My husband has suffered for years with SAD but has only this year started using a SAD lamp. I have heard good things from friends and clients in the past but the results have been better than we expected - Both his sleep and mood have improved compared to this time last year. If you find these dark months hard and can’t get outside early, I would advise looking into how a SAD lamp might help you. Just make sure you use it early and not later in the day, or it can stop you sleeping at all! And remember, the days are only getting longer from now on and spring is around the corner.
Do something you enjoy
Life can feel a bit samey at times. Work, housework, endless child-based dilemmas to sort, money or lack of. How much time do you actually spend doing things you really love? Things that are just about you? If you struggle to think of something because it has been so long since you put yourself first, then think of something you enjoyed when you were young. Did you like to draw, or dance or cook, play cricket or play an instrument? Whatever it was, consider trying it again or think about learning something new that you like the look of. Learning a new skill or reigniting an old one is good for your brain, but more than that, it is good for your soul. Take dancing for example - Research shows It can reduce depression symptoms, stress, and anxiety, but if you don’t get to go out to dance much these days, what about dancing in the house? There is always a way to bring fun into the everyday. Life is about more than tasks. Tune in to yourself and find what lights a spark in you.
Think feet
Yes, I am passionate about feet…no surprises there. I am also passionate about getting the most out of your feet. One of the most insightful books I have read is Best Foot Forward by Geraldine Villeneuve. In it she talks a lot about modern shoes and how they can inhibit our foot function. Imagine how your foot is supposed to work. Now look at your shoes and think about how your feet fit into them. Do they allow your feet to do the job they are supposed to do? Can the 26 bones (one quarter of all of the bones in your body) move uninhibited? I suspect the majority would answer no. I recently listened to a great podcast that discussed the reasons why modern shoes can make the feet weak and why it is worth looking at spending more time barefoot, where you can, to strengthen your foot muscles.
Start listening at 38 min 35secs. I personally love minimalist shoes but they can be expensive. It is also not advisable to switch to these quickly if your feet are not used to being out of conventioanl shoes. If you want to make some small changes to build strength in your feet, I would advise:
- Buying shoes that allow your toes some movement inside them - This is essential to balance the body while the transition of weight is transferred from one foot to the other.
- Wearing shoes that have support at the back of them - the amount of work your feet have to do to keep a flip flop, mule or slider on can cause real damage, not only to your feet over time, but to the rest of your body, as it needs to adjust in lots of unnatural ways to help you get around.
- Consider having some time without shoes on at the end of the day, at home while you are pottering around, or using grippy socks that aren’t too tight. This will help the muscles in your feet get stronger and you may even feel that you would like to introduce minimalist shoes over time.
with all of the tips I offer, start small and see what feels right for you. We are all different and what works for me or your friend or your sister may not be what your body needs. If you don't feel in tune with yourself and are unsure where to start, why not try reflexology? It allows you the space and time to look inward, which is rare these days...who doesn't need that?