How to Reflect & Reset For the New Year

Journaling Prompts to Reflect & Reset for the New Year✨

As we’re about to turn the calendar to 2025, this is the perfect time to pause, reflect, and dream a little.

📍First: Save this post so you can find it anytime.

Then find a cozy spot, grab a warm drink, and jot down these prompts…

1️⃣ What are three wins (or more!) I’m proud of achieving in 2024?

2️⃣ What is one thing I want to let go of before the new year?

3️⃣ Who or what supported me in surprising ways this year? What am I feeling grateful for?

4️⃣ What do I want 2025 to be about? What do I want more of?

5️⃣ In one year from now, what do I want to look back and see?

I believe that living with intention is part of optimal health and that the end of the year can be a gentle reminder to pause, reflect, and set a vision for what’s next.

If you have health goals that you need support in achieving in the coming year, we are here to help!

🌱 We are here to support you in achieving your best level of health. Visit our website to take the first step in your wellness journey!

Supplements for Seasonal Support ❄️

3 Supplements to Consider for ❄️Seasonal Immune Support

But first to be clear:

“Seasonal support” supplements are meant to strengthen immune function over weeks or months—not to be confused with “temporary support” products, which are best taken when you’re already feeling unwell.

Here they are!

1️⃣ Reishi

Reishi is a medicinal mushroom, traditionally used as an adaptogen to support stress resilience. It is rich in beta-glucans, which modulate immune function over time. Powdered reishi can be mixed into coffee or brewed as tea.

2️⃣ Probiotics

Since 70%-80% of the body’s immune cells reside in the gut, a healthy gut microbiome is essential for supporting immune defenses. Probiotics can be consumed as supplements or in fermented foods.

3️⃣ Vitamin D

Especially during darker months, consuming enough vitamin D is essential for immune function. Studies show that low vitamin D levels increase the risk and severity of infections. Vitamin D can be taken as pills. If you don’t know your vitamin D level, ask to get it checked!

📌Save this post for later!

References:

-Chen SN, Nan FH, Liu MW, Yang MF, Chang YC, Chen S. Evaluation of Immune Modulation by β-1,3; 1,6 D-Glucan Derived from Ganoderma lucidum in Healthy Adult Volunteers, A Randomized Controlled Trial. Foods. 2023;12(3):659. [link]

-Wimalawansa SJ. Infections and Autoimmunity-The Immune System and Vitamin D: A Systematic Review. Nutrients. 2023;15(17):3842. Published 2023 Sep 2. [link]

-Yuan C, He Y, Xie K, Feng L, Gao S, Cai L. Review of microbiota gut brain axis and innate immunity in inflammatory and infective diseases. Front Cell Infect Microbiol. 2023;13:1282431. [link]

Tiny Shifts for Big Energy ☀️

It comes down to 3 things ➡️

As the days get shorter and the weather gets colder, here are some things I do to keep my energy up!

☀️ LIGHT

Direct morning sunlight signals the body that it’s time to wake up! On the other end of the spectrum, I power down electronics at night to minimize blue light exposure before bed.

🏋️‍♀️ MOVEMENT

If the weather isn’t ideal, it can take more commitment to exercise every day. Time to try out some indoor options, like yoga or weights.

🥣 FOOD

It only makes sense to shift our eating patterns toward warmer, cooked, and nourishing foods for late fall. Time to pull out that stew pot!

If you’ve never thought about adjusting your routine to the seasons, I encourage you to think about what feels good for your body as the weather changes and tune in to what it’s asking for.

🔥 Hot Tip for Holiday Stress: Get Relief with 5-Finger Breathing🖐️

Give me 30 seconds and I’ll show you a super simple way to stop stress in its tracks as soon as you start to feel it!

It’s called 🖐️5-Finger Breathing, and it goes like this:

1️⃣ Hold one hand in front of you, palm facing up.

2️⃣ Use the index finger of your opposite hand to trace along the outline of your fingers.

3️⃣ As you trace up the outside of your thumb, take a deep breath in.

4️⃣ As you trace down the inside of your thumb, slowly breathe out.

5️⃣ Repeat this in-and-out breathing for each finger—inhale as you trace up, exhale as you trace down.

6️⃣ Continue until you’ve traced all five fingers and feel more calm and centered.

This works because deep and slow breathing activates the parasympathetic nervous system, which makes you feel calm and relaxed.

Plus you can do it anytime and anywhere.

Prevention is the best medicine, especially when it comes to stress. If you start to make a habit of noticing when you feel stressed and taking a moment to reset, you’ll train your body to be more resilient and navigate the holiday stress like a boss.

Drop a ❤️ if this was helpful and be sure to follow for more simple ways to stay healthy ☀️

Laborde S, Allen MS, Borges U, et al. Effects of voluntary slow breathing on heart rate and heart rate variability: A systematic review and a meta-analysis. Neurosci Biobehav Rev. 2022;138:104711. [link]

Winter Skincare Survival Kit ❄️

Let’s call it the ❄️ Dry Skin Survival Kit!

If your skin is drier because of colder temps and indoor heating, think about adding some of these to your routine:

🪮Dry Skin Brush

This is a natural bristle brush you can use before showering to gently exfoliate, slough off dead skin cells, and stimulate lymphatic flow.

🧽 Loofah

Using a loofah with soap and water in the shower is another way to gently exfoliate the skin. Careful not to overdo it because too much exfoliation can irritate the skin.

💧Humidifier

This can help with dry bedroom air.

🧴 Body Moisturizer

Look for a moisturizer that is free from parabens and fragrances.

🫧 Face Oil

Oils are what naturally moisturize our skin.

💋Lip Balm

Try a natural lip balm made with beeswax, shea butter, or coconut butter.

🥤Water Bottle

Staying hydrated is just as important for the skin in the winter as it is in the summer!

One last thing:

Eating nourishing foods with healthy fats and antioxidants can also help to keep your skin more naturally moisturized and protected from the elements.

Do you have a favorite winter skincare tip? Let me know in the caption!

#elementsnatmed #skincare #dryskin #winter #coldweather #naturalmedicine #functionalmedicine