Smaller steps, greater gains
As the new year approaches, let’s consider more mindful resolutions that yield longer-term benefits, suggests Nutrition Editor Eve Kalinik
The new year is synonymous with fad diets and quick-fix solutions that within weeks become unsustainable before waning entirely. But what if we were to adopt a gentler, more mindful approach to bring about consistent and longer-term benefits that really stick without anything too extreme. These are the habits that will be with us and give back to us for a lifetime, through slow, steady and significant gains. Here are some to consider:
Include a new vegetable in your weekly shop, vary whole grains by mixing up morning oats with others such as spelt flakes and make a nut and seed mix to sprinkle over porridge, soups and salads. This will bring diversity to your food and fibre sources. Avoid detoxes and diets that label foods ‘good’ or ‘bad’ and embrace all foods with a positive mindset.
The start of the year is often fuelled with exercise regimes that speak to a ‘hard and fast’ mindset. Planning a more consistent and sustainable commitment to get your body moving in whichever way suits you best is likely to last longer and be a lot more enjoyable. Build in sufficient rest days for the greatest long-standing gains.
Daily, cumulative effects of meditation are the most powerful, and five minutes a day is achievable for most of us. Think of it as working out for the mind; you cannot change some stressors in your life but you can build a mind that is better able to cope with them.
Simple strategies, such as using the last 30 minutes of the day to switch off, can help manage stress and anxiety, as well as improve your sleep.
Invoke a sense of self-compassion and kindness. From enjoying a piece of your favourite chocolate to indulging in a long bath, simple daily acts of self-care can help shift from a pattern of extremes to one that is consistently nourishing, both physically and mentally. Be your number one supporter. Next month, we explore microbes, the role and importance of dietary fibre in a healthy gut – and how much we need