How to start the year off strong

As the new year rolls around, so does the inevitable pressure to set resolutions. While the practice is nothing new, our society’s obsession with hustle culture - the idea we should always be striving to achieve more, more, more - means self-improvement becomes a big buzzword at this time of year.

We’ve certainly felt the pressure to better ourselves come January 1st, going all in on habit trackers and goal setting, no matter how over-ambitious our targets may be. My 2023 resolution to hit the gym five times a week springs to mind - as does the inevitable (if unjustified) sense of failure I felt when I didn’t even make it a month.

After all, while deciding to create healthier habits can only be a positive thing, it’s crucial to remember that we can’t optimise everything all the time.

That’s why this January, we’ve teamed up with Wild Nutrition - the brand pioneering naturally-sourced, scientifically studied Food-Grown supplements - to bring you a kinder, more realistic guide to starting the year off strong.

Our wonderful readers can take 20% off all Wild Nutrition supplements using our code THEKNOW20

We’ve pulled together four tips designed to enrich your day-to-day life and not limit it. Rather than putting pressure on yourself to attempt them all, we suggest trying out just one of the four to begin with. Then, if it reaps rewards for you, consider giving another tip a go!

1. Get some morning sunlight

Taking a 10-minute stroll around the block first thing - no matter the weather - is a surefire way to boost your wellbeing.

“Improved focus, circulation, mood and an overall sense of wellbeing are just some of the many cited benefits of starting your day with a walk,” Wild Nutrition’s Sasha Parkin, a registered nutritional therapist, told The Know.

Daylight also helps regulate our body’s natural cortisol production, giving us the “get up and go” needed for the day ahead, Sasha added.

Cortisol is the body’s stress hormone - and while we may typically think of it as something negative, it’s actually crucial that we get enough of it, as it helps boost our energy levels, keep inflammation down and regulate our sleep-wake cycle.

Looking to level up your morning routine even further? Incorporating a supplement is another surefire way to boost your wellbeing. We love Wild Nutrition’s Women’s Daily Multi for this, as the award-winning formula of vitamins, minerals and herbs is designed to set you up for a busy day.

If you’re looking for more tailored recommendations, take this 60-second quiz or book a free 15-minute call with one of Wild Nutrition’s nutritional therapists.

2. Check you have everything you need from your diet

My energy levels are always seriously low this time of year (we’re talking post-lunch naps kind of low) so I was cheered to find out that making a few simple switches to my diet could be an easy way to boost energy levels.

“It’s important to eat a mix of protein, fat and carbohydrates in every meal,” Sasha told The Know, adding: “It’s about what you add, not what you take away.”

If, like me, you find the thought of prepping three square meals pretty overwhelming, breakfast is a great place to start. Opting for something like avocado or eggs on toast - rather than a bowl of sugary cereal - can help keep you fuller for longer and regulate your blood sugar levels.

“This helps us avoid that common, never-ending cycle of turning to sugary foods when we feel our energy levels flagging, only to suffer through the resulting sugar crash,” said Sasha.

Not sure whether you’re getting what you need from your diet? Wild Nutrition offers free 15-minute wellness and nutritional consultations, where you can talk through your concerns and health goals.

It may also be worth reevaluating your relationship with caffeine, Sasha advises. While I wouldn’t give up my morning coffee for anything, it’s worth remembering that this is only ever a quick fix - and if you’re looking to boost your energy levels long-term, Wild Nutrition’s Energy Support supplement could be the way to go. Just remember to take 20% off with our code THEKNOW20.

3. Meditate each day

Meditating can be difficult - on most days, the thought of “quieting my mind” feels impossible. But meditating brings great benefits for both mind and body - and it doesn’t have to be super complicated!

“Even just five minutes of sitting with your own thoughts and processing the day ahead can have profound impacts on your stress response and resilience throughout the day,” said Sasha.

Keen to give it a go? Wild Nutrition recommends box breathing, where you:

1. Breathe in for four seconds.
2. Hold for four seconds
3. Exhale for four seconds
4. Hold for four seconds
5. Repeat

Try it out and let us know how you get on! If you’re starting the new year keen to boost your mental wellbeing, meditation may be the practice you want to start working into your daily routine. There are also supplements which can help you maintain a positive outlook, Sasha pointed out, such as KSM-66 Ashwagandha - a botanical-based supplement that invigorates the body while supporting mental function.

4. Boost your sleep quality

Getting enough shuteye feels like an uphill battle - but getting a night’s sleep that is not only lengthy but also good quality honestly feels like the holy grail. Thankfully, there are a few proven ways we can improve our snooze:

“It really is worth avoiding blue light - the type that comes from phones, fluorescent lightbulbs and laptops - in the two hours before bed, as it can disrupt our circadian rhythm, or sleep-wake cycle,” said Sasha.

She suggested swapping the electronics for a low-lit lamp, good book and mug of cocoa - which provides additional magnesium.

“As well as boosting our overall wellbeing, magnesium helps our muscles relax and there’s some evidence to suggest it also regulates melatonin, helping us to drift off,” explained Sasha.

If you’re not a cocoa fan, magnesium supplements are an easy alternative - just make sure you opt for naturally sourced supplements (like Wild Nutrition’s, which are actually grown in food) as your body can better absorb them.

Don’t go it alone

Putting into practice even just one of these tips is something to be celebrated. Amid the constant societal pressure to always be doing more - and the sometimes self-punishing pursuit of being “better” - our wins all too often get lost.

And, as with everything in life, starting the year off strong is made much easier with the support of a community. That’s why every Monday this month, we’ll be reminding our newsletter readers of ways to boost wellbeing, and celebrating our achievements together. If you’re not signed up to our daily edition already, join us here!

Wild Nutrition’s sponsorship of The Know is keeping news that’s conscious of your mental health free and available to all. Our readers can take 20% off all Wild Nutrition supplements using our code THEKNOW20.