CNM’s 2023 Health Tips
Step into the New Year more motivated and energised
As 2022 comes to a close, it’s a good time to reflect on the year gone by and plan for the year ahead. This is especially important when considering your health.
How has your health been this year?
What changes can you make to improve your health in 2023?
CNM’s education team share their top health tips for 2023 to inspire you to make positive changes to improve your health.
Hermann Keppler – Principle
Create your healthy environment
“We know that up to 70% of diseases are psychosomatic, meaning ‘stress’ related, causing acute or chronic conditions. To minimise stress and better health, I often ask my clients to improve their family and work environment by making small changes to create a healthy environment. My tips are:
- Write down what you want to achieve and establish timelines. Note down whatever comes to mind, no matter how inconsequential – don’t invalidate any thoughts. Next to each point (and with a positive attitude), add a date and action plan for when and how you will tackle each goal you want to achieve. Deal with simple challenges before you tackle more complex ones. Ask for expert help if needed.
- Improve your health by focusing on nutrition and fitness – this is the foundation of good health. Perhaps you could cut down on sugar and snacking, or replace coffee with Turmeric tea. Doing some sort of exercise three times a week also boosts health. It’s a good idea to schedule it in your diary so you make it happen. Another great way to improve your health is to educate yourself in nutrition and natural health by taking a course.
- Help others as it is one of the greatest joys in life and it also helps you create a better environment. Is there someone, a group or a charity you can support? It doesn’t need to take much of your time, any time you can spare will be of great support to someone in need.”
Bobby Qureshi – Education Director
Boost your health with medicinal mushrooms
“We are constantly learning so much about the incredible benefits of medicinal mushrooms, and they are most certainly worth consuming on a daily basis – at least during the colder months/ “illness season”. Mushrooms such as Reishi, Shiitake and Cordyceps have powerful ‘immune-modulating’ properties. This means they balance the immune system and can be useful for fighting infections and protecting the body. They are also beneficial in cases where the immune system is over-active (e.g., autoimmunity).
These mushrooms can also provide the body with resilience to stress, support healthy ageing and strengthen the body’s anti-cancer activities. Some medicinal mushrooms (e.g., shiitake) can easily be included in your diet, whilst others are best taken as a powder or in supplemental form as a capsule. Just be sure to pick a reputable company to get these from!”
Peter Jackson-Main – Herbal Medicine Director
“I often see stressed digestion as the underlying factor in a lot of conditions. Therefore, my tip for 2023 is, it’s not all about WHAT you eat, you also need to consider HOW you eat. It’s very important to give your digestion the time and attention it deserves and always eat mindfully. Here’s how:
- Eat in a calm and relaxed space – eating whilst busy with other things, or whilst stressed or upset will undermine digestion.
- Chew each mouthful thoroughly – some say 20 times, some say 40 – go for 30!
- Do not dilute your stomach secretions by drinking with meals: a large glass of water 30 minutes before can help, and a small cup of herbal digestive tea afterwards is fine.
- Do not eat after 8pm at night or leave 3 hours between eating and going to bed.
- Watch for the subtle signal that lets you know when you have had enough: don’t wait until you feel “full” – that’s too late.
- Don’t over eat. This is the most important rule as overeating is the biggest cause of inflammation in the body next to stress.”
Jacqui Dougan – Nutrition Director
Try the rainbow effect
“When my clients ask me ‘how do I know which vegetables and fruits to eat to reduce bodily inflammation and enhance detoxification?’, I simply explain the rainbow effect. Linking colours to plant benefits is an amazing and incredibly simple way to consume more of those antioxidant bursting plant foods. Blue, purple and black plant foods (blueberries, blackcurrants) are antioxidant-rich, supporting heart health, circulation and vision. Green chlorophyll-rich plants (e.g., broccoli, kale) provide nutrients to support body detoxification processes, whilst our red plants work to reduce inflammation. Orange and yellow fruit and vegetables are high in vitamin C to enhance our immune system, vision and joint health.
The rainbow effect is a simple way to incorporate more of these nutrient-rich vegetables and fruits. It is also a simple and motivating approach to enhance consumption of plant foods in children’s diets so do keep a picture of rainbow fruit and vegetables on your fridge door.”
Sam Hamrebtan – Natural Chef Director
Buy seasonal produce
“Making small, seasonal changes to your shopping basket is not only more environmentally conscious, but eating fruits and vegetables in season ensures they are at their nutritional optimum; so more nourishment for our bodies. Buying seasonal food often works out more cost effective too. When there is a glut of produce, we tend to see a reduction in price, whereas if an item is scarce or travelling a long way, this pushes the price up.
If you’re in the supermarket, look for what is produced in your local country, and familiarise yourself with what is in season near you in order to make more conscious, healthier and cost-effective food choices in the coming year.”
Francesca Klottrup – Natural Chef Education
Always include a green
“Clients often ask me as a chef what is the one thing they can do to be healthier. They are so confused about what is and isn’t healthy and they also try to take on too many changes all at once that they get overwhelmed by their new “diet” and then give up. I always recommend focusing on including something green at each meal i.e., green vegetables, herbs, salad leaves or green booster powders to smoothies (spirulina, wheatgrass etc). I find that this simple change actually starts making them instinctively think about what else is going on their plate – i.e., what other vegetables are they having, or it changes their buying habits e.g., buying a Pret salad box rather than a sandwich at lunch or opting for a matcha tea rather than their mid-afternoon latte… and so on and so forth.
The benefit of greens are bountiful – they are cleansing and alkalising (to buffer against toxins in the environment) and rich in minerals (which most of us a sub-deficient) in to support the immune system, nervous system and energy production to prevent fatigue and improve sleep.”
Victoria Mudie – Health Coach Course Director
Start the day with natural light
“During the darker months of the year when there is less light and we traditionally spend less time outdoors, it is vitally important that you support your body in maintaining its natural circadian rhythm. Your circadian rhythm is a 24-hour process that regulates your sleep / wake cycle.
When the mornings are dark, your body needs more support in ‘waking up’ and switching from its night-time processes to its day-time ones. This is often why you can feel tired, sluggish and your digestion suffers – your body is not aware that you have switched into day mode. Then at the end of the day, no matter how tired you are, you struggle to fall back to sleep.
One of my top tips is to start the day with natural light before you look at your device – try looking out of the window when brushing your teeth to remind your body that it is daytime. Stack those habits!”
Gemma Hurditch – Naturopathy and Nutrition Lecturer
Try a Turmeric latte
“Swap your morning coffee for a delicious turmeric latte. Add ½ tsp of organic turmeric powder and a pinch of pepper (to help activate the turmeric) to a cup with a few sprinkles of ginger powder and cinnamon (if you like the taste). Top up with a milk of choice (works well with almond, oat, cashew milk) – heat the milk before adding it to the turmeric. To sweeten, add a little raw honey or natural maple syrup. Turmeric is a traditional anti-inflammatory and can be great preventative medicine or support for inflammatory conditions.”
Make 2023 your healthiest year yet
A big thank you to CNM’s education team for sharing their health tips. Make 2023 your healthiest year yet by making small changes every day to increase your vitality and overall wellbeing.
Wishing you a Merry Christmas and a Happy New Year!