/holiday-reset-body-mind-gut-health

The holidays are supposed to feel magical, and sometimes they do...

Other times, they feel loud, rushed, and a little overwhelming.For me, the holidays usually mean flying home to New York, squeezing in time with my parents, my sisters, friends I do not see nearly enough, and still trying to keep up with work. I love this season deeply. I am so grateful for it. And at the same time, it can completely throw my body and mind out of balance.

Me trying to eat healthy at the airport ( aka bringing my own granola and making a yogurt bowl 😅)

I am someone who cares deeply about what I do, and I have a hard time slowing down. When everything piles up at once, I feel it fast. My digestion feels off. My sleep suffers. My energy drops. Stress does not just live in my head. It shows up in my body.If you have ever felt bloated, exhausted, wired but tired, or just not quite like yourself during busy seasons, you are not alone. Stress can directly affect gut health, digestion, mood, and the nervous system.That is why I created this gentle reset checklist. Not as something to perfect, but as something to return to. A few simple reminders of what actually supports your body when life feels full.This guide is here to help you reset your body and mind during the holidays in a way that feels realistic, nourishing, and kind.

How to Use This Wellness Checklist

This is not a rulebook.

This is not a to do list you need to complete.Choose one to three practices per day. That is enough.Small, consistent habits have a greater impact on health than doing everything at once.Want the downloadable pdf version? click here.

Hydration for Winter and Travel

Cold weather and travel increase the risk of dehydration, even when you do not feel thirsty. Hydration supports digestion, circulation, energy, and focus.

Aim for approximately .5 to 1 oz of fluid per lb of body weight.
- Warm beverages are often easier for digestion during colder months.

Simple hydration options include hot water with lemon, cinnamon spice tea, ginger and turmeric tea, and mint tea.

Gentle Movement to Support Digestion and Stress

Movement supports digestion, mood, and nervous system regulation.Choose what feels supportive for your body. This may include light movement such as yoga, Pilates, or stretching, walking when possible, or higher intensity movement if your body feels energized.Consistency matters more than intensity, especially during busy seasons.

Rest and Sleep for Whole Body Health

Rest is how the body repairs itself. Sleep supports gut health, immune function, blood sugar balance, and stress regulation.

Aim for 7-9 hours of sleep when possible.
Go to bed earlier if your body feels tired.
Take rest when your body asks for it, even if it feels inconvenient.

Prebiotic Foods That Feed the Gut

Prebiotics are fibers that feed beneficial gut bacteria and support digestive health.

Aim for three to five prebiotic food sources per day over time. This does not need to happen all at once.
- Examples of prebiotic foods include onions, garlic, oats, legumes such as beans and chickpeas, and chia seeds.

Probiotic Foods That Add Beneficial Bacteria

Probiotic foods introduce beneficial bacteria that support digestion and gut balance.

Aim for one to three probiotic food sources per day.
- Common options include kefir, sauerkraut, kombucha, and yogurt.

Pre Fermented and Sprouted Foods for Easier Digestion

Pre fermented and sprouted foods are often easier to digest and allow the body to absorb nutrients more efficiently.Simple swaps include sourdough instead of regular bread, Greek yogurt, sprouted nut butter, and Eat Purposefully granola.

Breathwork to Calm the Nervous System

Breathwork is one of the fastest ways to calm the nervous system and reduce stress.Simple techniques include box breathing with a four second inhale, four second hold, four second exhale, and four second hold, humming, or five minutes of guided breathwork ( this is my personal favorite)

Gratitude as a Daily Reset Tool

Gratitude supports emotional regulation and helps reduce the stress response.A simple daily practice is writing down one thing you are grateful for or saying it out loud if journaling feels difficult.

A Gentle Reminder

You do not need to do everything.
You do not need to be perfect.Supporting your body is about small, consistent care, especially during busy seasons. This checklist is here whenever you need a reset.

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A Gentle Reset for Your Body & Mind (During the Most Wonderful and Wild Time of Year)