A Gentle Start to January

In the past we've been hit with a wave of "fresh start" and "let's do this" January energy, faced with pressure or desire to get moving, begin new routines, and go all in.

Not this year.

This year is different.  You might be feeling this January is calling for a gentler start to the new year.  Perhaps this has to do with tuning into the rhythms of nature, which call for "wintering" - hibernation, sleep, simplicity, reflection and quieter evenings.  Energetically speaking, this is a wonderful time to rest and repair, preparing us for the true renewal that happens with the arrival of spring.  

So, what does this mean for your health?

Just because we aren't jumping in with both feet to an intense workout routine doesn't mean there isn't plenty we can do to support our bodies at this time of year.  I slept better than I have in a long time over the holidays, often getting 9 hours of sleep every night!

After a few weeks of heavier meals, I intuitively decided to pull back on my food intake.  I realized I was eating because of what the clock said, not because I was hungry.  I was feeling sluggish, full and inflammed, which is interesting because I didn't eat loads of dairy and desserts over the holidays.  It was only after my decision that I discovered how many were subscribing to a 3 day fast to start the year!

What is a fast?  There are a few types, but I will mention two here:  a water fast, where people refrain from eating but consume water and sometimes other clear beverages like teas and bone broth, usually for a short period of time like 1-3 days.  A water fast requires some planning and support.  The other type is intermittent fasting, which is when you create a defined portion of the day without eating.  For example, finishing dinner by 7pm and not eating breakfast until 7am gives a 12 hour intermittent fast.  Intermittent fasting is usually done long term, but the window for fasting could shift depending on the time of year or even the time someone's the menstrual cycle.

I did a mix of the two.  The first day I drank bone broth, tea and had a little bit of chicken and vegetable soup.  The second day I had more of the chicken soup and also some leftover butternut squash soup, along with tea and water.  The third day, more of the same. I was amazed at how not hungry I was and how clear and balanced I felt was when normally I'm someone that gets "hangry". 

Now, just because this was something that worked for me does not meal it's the right thing for you!  We all have different needs at different times, so it's important to check in with yourself.

Other things you can do to support yourself at this time of year:

• Earlier bedtime
• Red light - either from getting outdoors in daylight, or a fancy machine
• Movement - in the way that feels best (walks, strength training, stretching)
• Cooked and warm foods (not raw)
• Seasonal produce (citrus fruits over berries, unless they are frozen)
• Breathing & Reflection - what worked and what didn't last year and why?
• Vitamin D
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Recently I learned that one of the reasons so many people are testing low for vitamin D stores is because of the interference of artificial light and lack of adequate sleep.  Here in the Northern hemisphere, our bodies rely on melatonin to protect our vitamin D stores in the winter.  If there is disruption in the way we produce melatonin, our vitamin D will decline more quickly.  This also explains why some people are testing vitamin D deficient in the middle of summer!  The trend I'm seeing with this is that office workers or people who spend a lot of time under artificial lighting are most likely to be vitamin D deficient all year round.  (Read more about the benefits of Vitamin D here.)

To support optimal melatonin production:

• Avoid artificial light or use blue blocking glasses when on a screen
• Limit screen time in darkness, first thing in the morning and before bed
• Get daylight on your skin and eyes, especially in the morning
• Have an evening wind down routine to prepare for bedtime
• Eat melatonin-rich foods:  cherries, pistachios, almonds, eggs, milk
• Eat tryptophan-rich foods:  turkey, chicken, cheese, fish, bananas
• Keep a routine with similar bedtime every night, if possible, you may need more sleep in the winter
• Sleep in a dark room

I'm inviting you to enter this year feeling nourished and rested.  Starting the year burnt out, frazzled, and feeling like a "failure" is not the best way to achieve the life of wellness that you want.  Let's talk about what this looks like for you (click the link below to book). 

All the best of health for 2026,
Dr Christa


P.S. Since I know you will ask, yes that's my red light.  It is a Kala, but truly I do not know which one is "the best".  I often turn it on while I do strength training to simplify my habits.  It totally freaks out my family, but I'm used to that :)
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