Nutrition Edit

Our 5 top heath tips to help you renew, revitalise and reset.

1. Hydration is key 

You’ll have heard this time and time again, but our top tip to reset your body is to stay well hydrated. Up to 60% of the human adult body is water, the skin contains 64% water and the brain and heart consist of 73% water1. 

If we’re not hydrating properly it’s going to impact how our skin looks (think dark circles under the eye, fine lines, and wrinkles) as well as how the body functions. Without proper hydration, the body struggles to eliminate toxins. Support your body's daily detoxification process by drinking enough water. In colder weather, consider incorporating broths and soups – they all contribute to your daily fluid intake. 

2. Pick fibre-rich foods 

One of the key steps to removing toxins from your body is ensuring regular bowel movements and that’s where fibre comes into play. Make sure you are getting enough fibre every day by including vegetables such as broccoli, cauliflower, Brussels sprouts, nuts (a handful of almonds will give you 4g of fibre) and fruits such as raspberries to name a few. You want to aim for at least 25 to 30g daily. Fibre feeds gut bacteria, increasing diversity, supporting gut barrier function, lowering inflammation, and promoting immune function2. 

3. Remember: variety is the spice of life 

Each fruit and vegetable bring a unique set of antioxidants, vitamins, and minerals to the table, offering a wide range of skin and health benefits. 

For example, Lycopene found in tomatoes has been found in studies to reduce redness in the skin and to increase skin density and thickness3. 

We get into the habit of eating similar things every day - challenge yourself to eat different types of fruit, vegetables and grains every week. 

4. Practice mindful movement 

Adults in the UK spend about 9 hours a day sitting and that’s excluding sleep! 

Exercise can lower cortisol (high levels can contribute to premature ageing and increased sebum levels), increase circulation, and stimulate the lymphatic system to remove toxins. Make a point of moving every day, even if it’s walking for half an hour or taking the stairs instead of the lift. 

5. Get adequate rest and sleep 

Sleep deprivation not only has a massive impact on our daily functioning by allowing toxins to build up in our brains but also affects our skin health. 

In a sleep/skin study, researchers found that a lack of sleep can impair the skin’s barrier, leading to increased water loss, less hydrated skin, and lower satisfaction with appearance5. 

Make sure you get into a good sleep routine by going to bed at the same time every day (watch those late nights) and remember to digital detox for at least an hour before going to sleep. 

Melatonin the ‘sleep hormone’ is activated by darkness in the evenings6 and so it’s important to ensure your room is dark enough so that outside light does not disturb your sleep. 

In conclusion, resetting and revitalising your health in January involves a holistic approach encompassing diet, sleep, and exercise. By focusing on these pillars, you can lay a solid foundation for overall well-being. Start by making mindful choices in your diet, emphasising nutritious and whole foods while being mindful of portion sizes. 

Prioritise quality sleep, recognising its crucial role in physical and mental restoration. Establishing a consistent sleep routine, creating a conducive sleep environment, and managing stress contribute significantly to better sleep quality.

Lastly, incorporate regular exercise into your routine, considering both cardiovascular and strength-training activities. Finding enjoyable forms of physical activity increases the likelihood of long-term adherence. Consistency is key, so gradually build up your exercise routine to make it sustainable. 

Remember that these changes are not about perfection but about progress. Small, positive adjustments in your daily habits can lead to significant improvements in your health over time. Stay committed, be patient with yourself, and celebrate the small victories along the way. By prioritising your diet, sleep, and exercise, you set the stage for a healthier and more vibrant life in the coming year and beyond. 

Sources: 

1 Forbes, R. M., Cooper, A. R., & Mitchell, H. H. (n.d.). The Composition Of The Adult Human Body As Determined By Chemical Analysis. 

2 Kieffer, D. A., et al. (2016). Impact of dietary fibres on nutrient management and detoxification organs: Gut, liver, and kidneys. In Advances in Nutrition (Vol. 7, Issue 6, pp. 1111–1121). 

3 Zhang, X., et al. (n.d.). The effect of tomato and lycopene on clinical characteristics and molecular markers of UV-induced skin deterioration. 

4 https://www.nhs.uk/live-well/exercise/exercise-gui...

5 Oyetakin-White P, et al. Does poor sleep quality affect skin ageing? Clin Exp Dermatol. 2015 Jan;40(1):17-22. 

6 https://www.sleepfoundation.org/melatonin

7 de Nys, L., et al . (2022). The effects of physical activity on cortisol and sleep: A systematic review and meta-analysis. In Psychoneuroendocrinology (Vol. 143). Elsevier Ltd. 

8 Chen, Y., & Lyga, J. (2014). Brain-Skin Connection: Stress, Inflammation and Skin Aging. In Inflammation & Allergy-Drug Targets (Vol. 13).