A Naturopathic Guide to a Nourishing New Year

Heading into the new year, many of us feel the need to hit the “reset button” and set big goals for the year ahead. However, the beginning of the year can be the perfect time to reflect and take a gentle approach to forming new habits. Setting smaller, more realistic expectations for yourself can be a much more sustainable approach to creating change, moving you closer towards your new goals.

Introducing Healthy Habits:

Healthier eating habits can be a common goal for many people, especially after the holiday season. You may feel the need to jump into a detox to counteract the festive food and summer cocktails; however, it’s important to be kind to your body and take a gentle approach to your nutrition. Introducing nutritious foods slowly and consistently is a much more effective way to maintain your healthy eating habits over the long term.

Tips for Improving Digestive Health:

For some people, it’s not uncommon to experience some digestive changes around this time of year, especially when your eating habits get disrupted, or you experience an increase in stress. This can leave you feeling bloated with sluggish digestion (or the opposite). Some of the best ways to settle your digestive system can be through utilising medicinal foods from your kitchen pantry.

Natural Digestive Aids:

Ginger is a great spice for settling discomfort in the digestive tract. Adding this spice into your diet can be a great way to support your digestion and help reduce bloating and flatulence. You can add it straight into your meals for additional flavour or brew it in hot water with fresh lemon to enjoy its calming and anti-inflammatory benefits.

Anti-inflammatory Foods:

Anti-inflammatory foods may help to soothe the digestive tract and support the health of the gut lining. These include fatty fish, flaxseeds, walnuts, and green leafy vegetables. Many foods with anti-inflammatory benefits are also well known for supporting digestion, such as cinnamon, peppermint, fennel, and ginger. These herbs and spices may help relax the muscles of the digestive tract, allowing food to move through more easily while reducing bloating and discomfort.

Probiotics:

When looking to improve your health, focusing on the types of foods you eat can be a great place to start. A more diverse diet encourages a more diverse microbiome.

Lactobacillus:

Some of the beneficial bacteria present in our digestive tract include Lactobacillus and Bifidobacteria. Many Lactobacillus species produce lactic acid, which can help create a more acidic local environment in the gut, supporting the growth of beneficial bacteria while inhibiting some unwanted bacteria. Lactobacillus is commonly found in fermented foods like sauerkraut, kimchi, and yogurt.

Bifidobacteria:

Bifidobacteria are commonly found in the digestive tract. They can grow in abundance from the fibrous foods we eat, including onions, garlic, asparagus, green bananas, oats, and flax seeds. These beneficial microbes help break down (ferment) these fibres, supporting immune health, gastrointestinal comfort and digestive health.

Red Seals High Strength Probiotic 50 Billion contains 11 diverse probiotic strains from Lactobacillus and Bifidobacteria, supporting a diverse microbiome and nourishing your body from the inside out.

Prioritising Rest:

Reducing Stress

The digestive system and nervous system are closely connected. When you experience changes in stress levels, it is common to experience changes in digestion, such as an increase or decrease in bowel regularity, bloating, and general discomfort.

Engaging your parasympathetic nervous system through calming practices such as diaphragmatic breathing, yoga, and grounding exercises can support a calm, relaxed nervous system and support healthy digestion.

Improving Sleep

Poor-quality sleep can impact digestive health by increasing inflammatory markers and disrupting the hormones that regulate appetite. Have you ever noticed that after a poor night’s sleep, you feel hungrier the following day? This is because your body regulates key hunger hormones, leptin and ghrelin, while you sleep. Normal leptin levels help you feel satiated after eating, while ghrelin supports normal hunger cues.

Supporting restful sleep by creating a relaxing evening routine, dim lighting, and a good book can be a great way to prepare your body for a restorative night’s sleep.

Easing yourself into new habits is a more sustainable way to hit your goals and maintain them long term. Starting with the basics, gut health, quality sleep, and a calm nervous system creates a strong foundation for change. These support your overall well-being, including supporting your energy levels and regulating your mood.

Avoiding quick fixes like detoxing, restrictive eating, or over-exercising, to prevent energy crashes and additional stress on your body. Being kind to your body and going at your own pace will set you up for success for the year ahead.

Always read the label and use as directed. If symptoms persist see your healthcare professional. Dietary supplements are not a substitute for a balanced diet. Endeavour, Auckland.

References available upon request. This blog shares personal experiences and perspectives. It’s not intended as individual advice, always check with your own naturopath, GP or healthcare provider for any health-related decisions.