The start of a new year can be a tough time for many reasons. Dark mornings, colder weather, money feeling tight after Christmas…. so it’s never made sense to me that we are also encouraged to take on tough, restrictive challenges such as ‘run every day’ in January or ‘dry’ January this month. First of all, exercising every day is very rarely a good idea. Our bodies need rest in order to regroup and come back stronger. I will often run faster after a few days ‘off’, and enjoy it more too. Drinking less alcohol is always a good idea but totally excluding it from our lives can often result in less socialising, adding to a feeling of isolation in one of the hardest months of the year.
So, I am proposing a ‘Montpellier Medical January Challenge’ that is more about nourishment of our bodies and souls rather than restriction or punishment. It doesn’t matter if you stick to it or not, there is no one keeping tabs and it should feel like a positive step towards health improvement rather than a struggle or a trial. This was inspired by a podcast I listened to with Dr Federica Amati who is the head nutritionist at Zoe (Healthier Holiday Eating and Smart Food Swaps with Dr. Federica Amati). She was talking about how to eat healthily over the festive period and I was really struck by the fact she was not talking about skipping the roast potatoes or staying tee-total but concentrating instead on sensible, healthy foods as the foundation for your festive diet and still having space for indulgence too. I think we can all feel like human pigs in blankets when January 1st rolls by so a bit of healthy eating and movement is welcome but it doesn’t have to be like the TikTock trend ’75 day hard’ to get results.
The MM January Challenge
1. Eat the rainbow
concentrate on adding colour to your plate and the health benefits will naturally follow. Brightly coloured fruit (e.g. clementines, blueberries and kiwi) and vegetables (e.g. beetroot, red pepper and carrots) together with protein from chicken, fish, tofu or dairy and a whole grain like brown rice, quinoa or pulses like lentils or chickpeas make a filling, delicious meal that is also kind to your blood glucose levels. This page from BBC Good Food has some excellent ideas to get you started : Eat the rainbow – BBC Food.
2. Spend some time in nature
getting out in the fresh air whatever the weather will never be a decision you regret. Having some element of nature around you be it the crashing waves on a beach, the icy wind on top of Leckhampton Hill or the damp quiet of Timbercombe Woods can leave you with an immense sense of wellbeing. I really struggle with the cold so this one will be a challenge for me but I know how good it always makes me feel coming home with rosy cheeks and weary legs.
3. Get some early nights
I often hear people talk about sacrificing sleep for productivity but as outlined in this article from the university of Salford (The Power of Sleep: How Quality Sleep Impacts Overall Health and Well-being | SPD | University of Salford) sleep is as important to our functioning as water, food and oxygen. Good sleep helps to support our immune system, control our blood pressure, maintain healthy hormone profiles and support our cognitive and emotional wellbeing. I would recommend aiming for consistent timings for bedtime and waking, avoiding all screens for an hour before bed and developing a ‘bedtime routine’ to train your brain and body to relax into sleep. If you are struggling with your sleep you can always come and chat it over with us.
4. Schedule a treat
Christmas may be behind us but that doesn’t mean we can’t pamper ourselves a little. Whether that’s dinner out with friends, a date night, massage, spa day or a round of golf, it’s important to get some plans in the diary to look forward to. Try to space things out over the month so you always have something nice coming up.
5. Do something that makes you smile
It may sound depressingly manufactured but I find January needs a bit of organised fun otherwise it can be sadly devoid of fun altogether. Whether it’s watching something nostalgic or funny on the TV, taking your own or a neighbours dog for a walk, volunteering, spending time on a hobby or with someone you love – find something that sparks joy and do it!
So, will you give our MM January Challenge a go? Share this with family and friends and let’s try to promote a kinder, more gentle and nourishing start to the year and banish restriction and exclusion in 2026!