Ring the changes on Blue Monday
Now is the time to make lasting resolutions - here’s how...
New research has revealed that 55 per cent of the nation will continue working from home this year, and as a result, 46 per cent of us are eating more. Around 27 per cent attribute this to binge or stress eating. Sadly,a huge 47 per cent of us who made New Year health resolutions, will break them by or on Blue Monday.
Blue Monday, on January 17 this year, is hailed as the most depressing day of the year, with summer seeming a long way off.
Yet 27 per cent see the day after Blue Monday as the perfect time to set positive goals for the year ahead. And health experts agree.
Good4U, with registered dietitian Juliette Kellow and nutritionist Fiona Hunter, highlight how this may be a key time.
Juliette Kellow said: “Blue Monday actually signals a turning point for many of us. The days following Blue Monday are in fact, the perfect time to focus on eating well for both our body and mind.”
Fiona Hunter added: “Plenty of foods may help to boost our mood. Sprouts such as alfalfa and mung bean sprouts provide folate, a B vitamin that helps us feel less tired and fatigued and keeps us functioning well mentally. Nuts and seeds are high in plant-based proteins and provide tryptophan, an amino acid that produces mood-boosting serotonin in the brain.”
Michelle Butler, Good4U dietitian and innovation director said: “Incorporating more nutrients and fibre into our diets can help our overall mood, cognitive function and mental performance in the long term, which is widely found in seeds and sprouts.”
The experts advise that resolutions to avoid are:
Giving up all your favourite foods: include them in moderation.
Merging your office and kitchen: Plan lunch and snacks in advance and work away from the kitchen if possible.
Unrealistic goals: For success, make goals SMART: specific, measurable, achievable, realistic and time specific.
Too many resolutions: Introducing little changes and building on them is more likely to lead to success.
The same resolutions as friends or family: Focus on your own goals and what you want to achieve.
Resolutions to make include: Sleep more: It’s vital to get enough sleep each night, ideally seven to nine hours.
Increase physical activity: Aim for 150 minutes of moderate intensity activity each week such as brisk walking, dancing or cycling, and strengthening exercises at least twice a week. Track your steps and take up physical activity you enjoy.
Practice mindfulness: Mindfulness has been shown to help relieve stress, lower blood pressure, reduce chronic pain and improve sleep, while improving mental health.
Plan ahead of time: Being organised can clear our heads and reduce stress.
Establish regular eating habits: Try setting regular mealtimes for three meals and two snacks. Save treats for weekends.