Nourishing Yourself as the Year Comes to a Close: Lessons for a Healthier, More Energised You

In this blog, I reflect on the last year and offer insights on how to feel healthier and more energised.

As 2024 draws to a close and we approach Christmas, it’s the perfect time to pause and reflect on the habits and practices that have supported or hindered our energy and well-being this year, and how we want to build on them in 2025.

For me, this reflection has been especially important after experiencing a health setback earlier in the year. Post-viral fatigue reminded me of how essential it is to nourish ourselves, not just physically but mentally and emotionally too. While recovering, I revisited many of the strategies I share with my clients and learned some new lessons along the way. I hope these insights will empower you as you look ahead to the new year.

1. Reframing and Focusing on What Can Be Achieved

When life feels overwhelming, it’s natural to focus on what’s going wrong or what’s outside our control. However, reframing this perspective and directing energy toward what can be achieved, even in small ways, creates positive momentum.

For instance, getting outside for a short walk, preparing a simple, nourishing meal, or setting aside five minutes to breathe deeply might not seem like much, but these small acts accumulate and shift the way you feel.

A grounding practice has been particularly helpful for me. Each morning, I take time to ground myself while feeding the chickens, removing my shoes, feeling the earth beneath my feet, and pausing to breathe and pray before picking up my phone. While not everyone has chickens, the principle remains: starting your day with intention, away from screens, can make a huge difference.

Spending time outside in the morning can also help regulate your circadian rhythm, supporting better sleep and overall energy levels.

Actionable Tip: Start your day with one intentional act before looking at your phone. It could be stepping outside for a breath of fresh air, practising gratitude, or stretching.

2. Your Future Self Matters

Investing in your future self is one of the most empowering ways to create long-term change. Small, consistent actions can ease the pressure of decision-making and reduce stress.

For me, this has meant addressing my doomscrolling habits by removing Facebook from my phone and leaving my device outside the bedroom at night. This change helped me sleep better and stick to a consistent bedtime routine. I’ve also started working backwards to plan my evenings: if I need to be up at a certain time, I calculate when I need to go to bed and adjust my evening schedule accordingly.

Meal planning is another habit that supports your future self. Without it, it’s easy to fall into the trap of grabbing convenience foods, which often leave you feeling sluggish. I encourage my clients to create a simple meal plan for the week ahead, even if it’s just jotting down a few ideas for dinners. This can help reduce decision fatigue and support healthier choices.

Actionable Tip: Choose one habit that your future self will thank you for. This could be planning your meals, setting a bedtime alarm, or prepping a healthy snack for the next day.

3. Move Your Body, Shift Your Mindset

Movement isn’t just about fitness, it’s a tool for increasing energy levels, improving mood, and gaining perspective. When we move, we stimulate endorphin production, increase circulation, and support mental clarity.

On days when fatigue or stress feels overwhelming, gentle movements like a 10-minute walk, stretching, or even dancing in your kitchen can create a noticeable shift. Research shows that even a 20-minute walk can improve concentration for up to an hour afterwards.

Strength training is another form of movement with powerful benefits. It builds physical resilience and supports metabolic health by improving glucose metabolism, which is vital for maintaining stable energy levels. Strength training can also positively impact hormone health and mental well-being, making it an excellent addition to your routine.

Actionable Tip: Start small. Choose a form of movement you enjoy, whether it’s yoga, swimming, or strength training. If time is tight, set a goal to move for just 10 minutes, it’s enough to make a difference.

4. Nourishment Is Worth the Effort

The food you eat has a profound impact on your energy levels, mood, and resilience. While it’s tempting to let nutrition slide when life gets busy, prioritising balanced meals is an investment in how you feel, both now and later.

Focus on creating meals with plenty of colourful vegetables, healthy fats, and good-quality proteins. Vegetables provide essential vitamins, minerals, and antioxidants, while healthy fats and proteins stabilise blood sugar levels, reducing energy dips throughout the day.

A simple way to assess your meals is by asking: Do I have 2-3 portions of vegetables on my plate? If not, adding a handful of steamed frozen veg is a quick fix. Small changes like this can make a big difference over time.

Actionable Tip: Stock your kitchen with frozen vegetables, tinned fish, and pantry staples to make balanced meals easier when life gets hectic.

5. Keep Your Promises to Yourself

Creating non-negotiable habits, small daily practices you commit to, helps anchor your day and build trust in yourself. These habits don’t need to be grand gestures. In fact, it’s often the small, consistent actions that have the greatest impact.

For me, this means starting my day with grounding, prayer, movement, and a nourishing breakfast. On the days I skip these steps, I feel the difference, not just physically but mentally too. Keeping these promises to myself provides stability, even during busy or challenging times.

Actionable Tip: Identify one non-negotiable habit that aligns with your values and commit to it daily. This might be drinking a glass of water first thing in the morning, practising gratitude, or taking five minutes to stretch before bed.

Moving Into 2025

As you reflect on your year, consider what has supported your well-being and what hasn’t. The changes you make don’t need to be dramatic, small, consistent actions lead to profound shifts in your energy levels and resilience over time.

If you’re looking for personalised support to build habits that nourish and energise you, I’d love to help. Whether through nutritional therapy, coaching, or tools like my 5 Steps to Boost Your Energy Levels course, there are ways to make 2025 your healthiest, most energised year yet.

What will you do today that your future self will thank you for?

Categories: : boost your energy, reflection, healthier you