Nutrition Advice

Stay on track this festive season

A message from our in-house Nutritionist, Katie Skrine

Top 5 Winter Wellbeing Tips

Wow, where has the year gone? It is hard to believe that Christmas is almost here and 2024 is now in sight. It has been a such a great year on the app getting to know you all much better and helping you get to understand your bodies a little better so that you are making better food choices that will support you at this stage of life. I am so proud of the progress you have made and excited for the new year ahead.

As a final message from me, I wanted to wish you all the happiest and healthiest of Christmases. Also, a little reminder that it is so important to press pause amongst the chaos and indulgence so that you can take some time out just for you and your wellbeing. Of course, this also includes allowing your shoulders to drop and for you to enjoy festive food,
drinks and Christmas TV.
I truly hope you have a magical time and look forward to seeing you all in 2024.

Katie ♡

Tis the season to be jolly, and yet even the most festive of us can feel overwhelming, burnt out or further away from our
health goals at this time of year as ever. With the many joys that the lead up to Christmas and New Year can bring,
there’s no doubt that the shopping, organising, socialising, wrapping up projects at work, managing family baggage,
travelling and the inevitable winter illnesses can take its toll. That’s why it is so important to look after yourselves, take
the pressure off and just focus on a few small things:

🎄 Stay hydrated
It also sounds so obvious but staying hydrated and drinking enough water, regularly, is so important to help balance out
any indulgence. Symptoms of dehydration include:
– Low energy + lethargy
– Brain fog + feeling spaced out
– Sluggish gut + constipation
– Craving foods
I recommend making sure you drink 1.5-2 litres of water per day – you can add herbal teas to your daily intake too.
And if you suffer from bloating, I would avoid fizzy water and stick to still water.

🎄 Load up with vitamin C
Vitamin C is an important nutrient to help support your immune system in the winter months. Loading up on fresh fruits
and vegetables will not only keep the bug at bay but vitamin C is also a crucial at supporting our adrenal glands when
we are in busy periods and times of stress.
– Citrus fruits (satsumas!), berries, broccoli and even the festive brussel sprout are good sources of food-based
vitamin C – eat them in abundance.

Known as ‘nature’s chill pill’, this key mineral is an absolute must to prioritise when life gets busy. Important for our
energy levels, mood, immune function and hydration, it is essential to keep levels topped up on the daily. What’s more,
magnesium is often the missing link for those looking to improve their vitamin D levels or ease symptoms of Seasonal
Affective Disorder (S.A.D) as it supports the metabolism of vitamin D.
– Dark green leafy veggies, nuts, seeds, beans and good quality cacao are all wonderful food sources of

Digestion + Mindful eating
Our digestive system is in full swing during the festive season, with richer foods, snacks galore and generally much more
indulgence. It is important to recognise that with over indulgence, it can have an impact on the way our bodies feel –
especially the way our digestive system feels and operates. It is therefore important to be more mindful of your hunger
cues, aim to plan and prepare your foods in advance when you can and register how you feel with this change to your
diet, looking to balance the rich foods.
– Take a few calming breaths before you eat to help calm your nervous system and support your digestion.
– Try not to rush your meals and chew your food properly – digestion starts in the mouth and by chewing your
food more mindfully can avoid bloating, trapped wind and discomfort.
– Ensure you have gaps in between your meals to help digest your foods from one meal to the next. 3 to 4 hours
between meals is ideal as well as implementing a 10 – 12 hour fast overnight to help your body repair, rest
and digest

🎄 Sleep
The run up to Christmas can be an emotionally charged time that brings a combination of excitement as well as stress
and overwhelm – longer days and even longer nights means that we tend to go to bed later which can lead to tiredness
and feeling wiped out.
Drinking more alcohol and a change to bedtimes can have a huge impact on our mood, energy, appearance of our skin
and general wellbeing. Sleep is such a powerful tool to help our bodies restore, repair and reset.
– Schedule in some alcohol free and early nights during the busy periods can be a game changer to how you
feel and will help prevent seasonal illness and burn out symptoms.
– Practise mediation or find pockets in the day or evening when you can curl up on the sofa after a hot bath and
switch off from the hustle and bustle of Christmas festivities