As we round out the year, before it closes off we have a lot of events. Some start in December and for some they can start as early as November. For me at least, it is one of the most social times of the year filled with indulgences from delectable hors d’Oeuvres to tasty drinks, and late nights. Now that we are in January, and with the festivities behind us, it's time to reset and get back to everyday healthy routines. Here are five tactics I use to get started.
1. Sleep
Having a number of late nights paired with alcohol, sugary treats and carb rich foods can really disrupt the quality of sleep we should be getting. It leaves us feeling tired when we get up. Not only that but we don’t get quality REM sleep, the step required to help our brain filter the information we learned from the day as well as maintaining motor skills. During sleep is also when our liver works the hardest cleaning out our blood and our kidney function is regulated by our sleep-wake cycle. Getting back to 7-9 hours of sleep will help our body recover.
To get back the quality, I make sure to turn off any tech and the tv an hour before I go to sleep. I read a juicy fun book for 30-40 minutes and meditate for the last 20-30 minutes. It will take me a day or two to get back on track to my regular sleep routine. But once I do, I wake up feeling energetic and ready to go.
2. Hydrate
The human body is made up of 60% water. So it’s no surprise that we need to be drinking water to maintain our health. There are a lot of benefits to drinking water besides just replenishing the water we lose in a day. It helps us get back to peak energy levels. This should not be a surprise given how low we feel the day after a few glasses of alcohol. Not to mention the headaches which is a result of dehydration. And dehydration (fluid reduction) effects brain function and can also lead to headaches which can also effect energy levels and mood. So getting back to regular water intake or starting it up can only benefit overall health. The recommendation is to drink 8-10 8oz glasses per day. If I have lapsed in the water intake during the holidays, I start off by aiming to get 6 glasses a day for the first week. Then I work my way up to 8 and strive for 9. So to help me get there as soon as I wake up I drink a glass of water followed by a warm cup of lemon water. I set alarms through out the day to remind myself to drink.
3. Whole Fresh Foods
As much as I love to indulge in the home made baked cookies, the delicious dinners and tasty drinks, my body does start to feel heavy and lethargic. A lot of the things we indulge in over the holidays aren’t necessarily packed with nutrients, fiber or good gut bacteria. To start to feel lighter and get some much needed nutrients back into me, I eat more fresh whole foods. This includes salads with leafy greens, avocado, tomatoes and cucumbers. I eat it plain or drizzle it with lemon or apple cider or balsamic vinegar & olive oil dressing. I increase the broccoli, cabbage, and spinach intake, and I cut back on the cheeses (I love adding a little cheese to my salad but take a break for a bit during a reset). As much as I can, I try to eat all my veggies raw to get the most goodness out of them.
I still get the sweet and salty cravings. So what do I do? For sweets I turn to berries and for something salty I grab a handful of walnuts, pecans, almonds or pistachios.
When it comes to protein, I increase my fatty fish intake to 3 times a week. This always includes salmon and then either a char or trout. They are known to have some of the highest omega-3s which helps to protect the brain and is an anti inflammatory. The rest of the week I eat skinless chicken or lentils including chickpeas.
For carbs I limit it to either the lentils, quinoa or brown rice. I don't eat carbs at everyday other than what I get from veggies and fruit. But if i do, then I only eat it once in a day.
I also have an order in which I eat in the food groups; I fill up on veggies first to get the fiber in to lead the path, then protein, and eat carbs last (when I include them).
I try not to eat out or get take out, or drink alcohol for at least three weeks from when I get back into my routine.
4. Move
Moving your body is good no matter what. It contributes to a healthy heart, increases oxygen flow, muscle maintenance (or increases muscle), and increases metabolism. I have always enjoyed moving my body in any shape or form. But if I go a week without working out, it can take me some time to get back into my routine. So to get back into it I begin by walking 30 minutes. I will get on a treadmill and either listen to a podcast, audible book or just read off my device. I follow this by some deep stretching. If I feel energetic after that, then I will spend 10-20 minutes strength training. I don’t force myself to go hard the first week or two otherwise I may end up not enjoying the workout and will not look forward to it the next time. There is nothing worse than feeling like a workout is a chore you don’t enjoy. I allow myself to be gentle and remind myself this is MY time to enjoy as I please.
I love finishing off a week with a hot yoga class. I think of it as a treat. It brings me so much joy. I promise myself a yoga class AFTER I have completed 3 workouts in a week. This is my reward. I think it's important to find something that truly makes you happy and brings you joy and using it as a reward.
5. Meditate
Since I started meditating a few years ago, I have been able to reduce my anxiety, manage my days with ease, and the quality of my sleep has only gotten better. I meditate 10-20 minutes in the morning, and as mentioned above, 20-30 minutes before bed. But if I have a late night I may miss either my evening and or morning meditation practise. And boy do I feel the effects of this. I feel anxious, easily agitated, and end up making quick decisions that don’t always have a great outcome.
So to get back into the routine, I just pick up right where I left off. I don’t ease myself back into by reducing my practise time. Unlike the way I ease my way with sleep, water or exercising, I go straight back to the practise as normal. Similar to moving my body, I love meditating, I look forward to it and always feel better once I complete a practise. I also view it as MY time.
These five tactics are actually a significant part of my daily routine. I often get off track during the holiday season or when I take a vacation. But I always come back to it. For me they are tried and true. I am not perfect. Sometimes I don’t jump right into all of these tactics on the first day or week. It may take a few days or a week to build up to it. I make sure to go gently so that I have a better outcome to getting back on track to feeling my best both physically and mentally.
What do you do to get back on track?
If you have any questions or have tried any of the above, please comment below.
If you are curious and interested in trying any of the tactics, always consult with your healthcare provider, especially if they are new to you. It could be a lifestyle change that may disrupt your body’s natural process. Its best to get an expert opinion from your doctor or healthcare provider first.
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