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Christmas and New Year's Eve are over. Most of us first have to rid ourselves of the post-holiday blues, especially in the first two weeks of January, and re-acclimatize to our own everyday lives:Â
During the Christmas season, we like to create our own microcosm. In this microcosm, the menu and the course of the day usually differ significantly from our usual routine, which can allow us to relax and switch off during the festive season, but also confronts us with the task of having to row back into our daily routine in the new year. And then there are our New Year's resolutions, which build up additional pressure because they often expect us to behave in a way that is completely opposite to the previous weeks. As a result, we quickly fail to achieve our goals, which are usually set too high. Stress-free and easier is to establish healthy and beneficial habits that positively influence the start of the new year, but also work as a long-term concept throughout the year and promote our health.
1. diet
Consistency instead of a guilty conscience.
Instead of radical changes and prohibitions that put us under pressure, it is worthwhile to implement healthy eating habits every day, which can be integrated into our everyday life in an uncomplicated and thus long-term way and can have a positive effect on our health:
Salad
Pair a green leaf salad with every meal you eat. This way, regardless of your choice of main course, you'll create a vitamin-rich base every day. You can then further optimize this by adding nuts, seeds, and berries, depending on your preference. Fresh herbs like parsley, thyme, basil and cilantro add variety to your salad and provide your body with important trace elements.Â
Tip:Â A dressing of olive oil, salt, pepper and a dash of lemon juice is quick and easy to mix together and saves you from processed and sugar-rich ready-made products from the supermarket.
Juice
Drink a glass of fruit or vegetable juice every morning.
Cold-pressed juices from, especially green, fruits and vegetables have been "in trend" for years. And rightly so. Because they allow us the concentrated intake of important vitamins, trace elements and antioxidants in an easy way. But it doesn't have to be a week-long juice cure to enjoy the health benefits of juices.
Start with a juice in the morning, consisting of ingredients you really like. Whether cold-pressed and sugar-free from the supermarket or self-pressed is irrelevant here in the first step. If you like the refreshing vitamin bombs, you can get a juicer if you don't already have one and dive deeper into different healthy combinations.
Tip:Â Use the 2/2/2 method. Drink two 0.2 liter glasses of water in the morning, at noon and in the evening, one after the other. Close your eyes and go for it. This way you have already drunk 1.2 liters of water and covered your minimum intake.
Water
Especially during the holidays we tend to dehydrate. Often the increased consumption of alcohol over the holidays plays a role, but even a moderate intake deprives the body of water. In addition, everyday life is upside down and we tend to forget to drink water. This makes you tired and also irritates our central nervous system, which can affect our mood.
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At the risk of yawning and changing tabs on the much-discussed topic of water, let's keep this short:
2-3 liters is a healthy feat, but 1-2 liters is absolutely necessary for your body. If you find it easy to drink enough, fantastic. For all those who find it difficult: You can start by setting yourself the goal of drinking 1-2 liters of water a day. It doesn't matter in which form, because creating a sufficient basis has priority: still water, sparkling water or unsweetened herbal teas count.
Tip:Â Use the 2/2/2 method. Drink two 0.2 liter glasses of water in the morning, at noon and in the evening, one after the other. Close your eyes and go for it. This way you have already drunk 1.2 liters of water and covered your minimum intake.
2. get moving
Physical activity grounds our usually stressful everyday lives and helps us relax. People who have already discovered their favorite sport and have been able to integrate it into their daily routine in the long term usually find it easy to return to their exercise routine after the holidays. For those who have not yet been able to integrate regular sport and exercise into their lives, it is of course automatically all the more difficult to get started in the new year. Exercise doesn't always have to be sports.
Just because you don't pursue an athletic hobby doesn't mean you can't get enough exercise or live an unhealthy lifestyle. There are simple ways to move, sweat and get down:
Dance to your favorite song
At home, whenever it suits you. Repeat your favorite song 8-10 times so that you stay in motion for 30 minutes. Dancing to your favorite music releases endorphins and can relieve tension through the moderate movements. Continuous movement for 20 minutes or more will also make you sweat easily, so that your body's own detoxification takes place.
Do your shopping on foot
Run to the supermarket and drugstore and carry your groceries home. Carrying your bags is like a muscle workout. Make sure you start lightly so you don't lift yourself up.
Vacuum, clean the bathtub, sweep the terrace
Daily small household chores also keep you moving and at the same time make you feel satisfied by the tasks you have completed.
Find a workout you enjoy
When you find a sport or form of exercise that you really enjoy, you will be most likely to establish a sports routine for yourself. Therefore, start by thinking about the things you enjoy - nature, group activities, finding peace, or even the feeling of being completely exhausted. Then choose an activity that meets your criteria.
Tip: Also take into account your personality traits. Do you like competition? Then it may be helpful to work out with a friend who will challenge you or join a group fitness class. Want to see the results of your efforts directly? Then workouts linked to an app that tracks your progress can be very motivating.
3. relaxation & well-being
During the holidays, we hopefully allowed ourselves a little relaxation in between and were able to switch off and regenerate.
When we have to maintain a workload in job and family life again overnight in the days that follow, we easily get into Anti-Stress and feel drained. Regular and simple wellness and relaxation rituals can help us to achieve more lasting inner peace.
Dry Brushing
In the morning or evening before showering, a natural fiber body brush not only helps you remove dead skin cells, but also stimulates the body's circulation after or before a long day and gets your circulation going. To do this, brush your body in circular motions under light pressure from your feet up to your neck. Depending on the time, you can do a quick round of three minutes, or take your time. The subsequent shower completes the soothing application.
By the way:Â Among other places, our lymph nodes are located on the knees, in the groin area, in the armpits and on the neck. Through a Dry Brushing routine, you support your lymphatic system in eliminating toxins and purifying your blood, among other things.
Nourishing aromatherapy
Body applications with natural oils can be used at home and have a soothing and calming effect on body and mind. Used regularly, they represent a simple and self-care ritual that can also be integrated into stressful phases of everyday life.
Almost all vegetable oils are suitable for superficial physical application.
For relaxation and therefore particularly suitable in the evening is lavender oil, sesame oil, St. John's wort oil, almond oil and rose oil.
Refreshing and stimulating oils of coriander, citrus, rosemary and thyme are great for rubbing in after a morning shower.
Tip:Â Bathe or shower at time before using body oils and apply to still damp skin, as the pores are still open from the heat and the oil can be better absorbed.
Digital Detox
Try to turn off your cell phone or put it aside for the first half hour after getting up in the morning and the last half hour before going to bed in the evening. In this way, you create time for small mindful rituals, and you avoid being overstimulated by digital media and news.
By the way:Â Remember that it's perfectly okay to forget or shelve rituals and routines-.
Because even if you have to break them for a short time due to lack of time because of job, family or health: They give us the possibility especially during and after stressful phases to always get back into a relaxed and healthy mode.
