With the start of a new year, it’s a natural time to begin something new, such as introducing new diet and lifestyle changes. However, in order to change we first need to have the desire to change, followed by the knowledge of how to change and then the action can arise. If we lack the sufficient desire or feel confused about how to change then we cannot have effective action.

So, if you have the desire to focus on wellness this January, here are my top tips to help provide the knowledge that you need to follow through:

  1. Daily Intention Setting

Consider having a morning practice of setting your intention to be centered and connected to your body through the day. By setting your intention, you are inviting your attention to tune-in through the day. Begin to notice when you are stuck in your head and rushing, and make the choice to pause and connect to your body and breath.

  1. Focus On Breakfast

Focus on breakfast, so that you are starting the day the way you want to. If you are short on time you can make it the day before, such as a balanced smoothie, bircher muesli or some savoury muffins. It’s also fine to have your breakfast mid-morning when you feel ready to eat and this may be a calmer time if the start of your day has been rushed.

  1. Boost Magnesium Rich Foods

Magnesium is an essential mineral used in over 300 enzymatic reactions. It is needed for your energy production, muscle relaxation and hormonal balance, and is depleted during periods of acute and chronic stress. Boost your magnesium intake by including more legumes, seeds, nuts, avocado and leafy green vegetables in your diet.

  1. Up Vitamin C Rich Foods

Your adrenal glands (which sit on top of the kidneys) secrete both cortisol and adrenal and are central to your stress response. They contain a high concentration of vitamin C and need healthy amounts in order to work optimally. Excellent sources of vitamin C to include in your diet are bell peppers, berries, citrus fruit, tomatoes and cruciferous vegetables. 

  1. Take Time to Pause

Chronic stress has been shown to lead to micronutrient depletion. It is therefore essential that you give yourself time to unwind every day, maybe through meditation, yoga nidra or relaxing baths to help to re-set your nervous system and come back to yourself. This helps to remind you of your spaciousness and wholeness, even during times of great pressure.

It is the small but consistent changes that have the potential to transform your health. So start today with just one of these tips, and consider introducing one tip per week, so that you give each one your full focus and attention.

If you are interested in personalised nutrition and want to know more about how diet and lifestyle changes can help you this year, then contact me today and we can schedule a free 15-minute discovery call.

May this be the year of empowered health and vitality of you all.



Lopresti, A. The Effects of Psychological and Environmental Stress on Micronutrient Concentrations in the Body: A Review of the Evidence. Advances in Nutrition. 2020. 11 (1), 103-112.

Patak, P. Willenberg H.S. and Bornstein, S.R. Vitamin C is an Important Cofactor for Both Adrenal Cortex and Adrenal Medulla. Endocrine Research. 2009. 30(4), 871-5.

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