How to Beat the January Blues and Boost Your Wellbeing

January can be a tough month, especially when the holiday magic wears off and the reality of the cold, dark days sets in. It’s no wonder we’re all talking about Blue Monday—January 20th, the day when many people feel at their lowest. But here’s the good news: You don’t have to let the January blues get the best of you. With the right approach, you can boost your energy, improve your mood, and continue this year feeling great.

Why Does January Feel So Tough? 

The winter months bring several challenges to our health and wellbeing:

• Post-holiday burnout: After the excitement of the festive season, returning to “normal” life can feel draining.

• Darker days: Less sunlight means less natural Vitamin D, which can affect your mood and energy levels.

• Chronic stress: Work, family, and life pressures can make stress feel overwhelming.

  
  

But the truth is, the January blues don’t have to stick around. You have the power to combat them with the right support, small lifestyle changes, and a personalised nutrition plan.

Nutrition: Your Secret Weapon Against January Blues 

What you eat plays a massive role in how you feel—especially when it comes to battling the winter blues. Your immune system and mood are highly connected to the nutrients you put into your body. Here’s how you can boost both with your diet:

• Vitamin C: A powerful antioxidant that supports your immune system. Reach for citrus fruits like oranges, grapefruit, and kiwi.

• Zinc: This mineral is vital for immune function. Add more nuts, seeds, and legumes to your meals.

• Magnesium: A mineral that helps with stress management and supports your immune system. Magnesium-rich foods include leafy greens, nuts, seeds, and avocados.

  
  

Incorporating these nutrients into your meals can make a big difference in how you feel during the winter months.

Stress Management: Small Changes, Big Impact 

Chronic stress is one of the biggest contributors to the January blues. When stress levels rise, it weakens your immune system and messes with your hormones. So, what can you do to manage it?

• Breathe: Try a quick five-minute breathing exercise daily. It can help calm your nervous system and reduce stress.

• Move: A quick walk, even just around the block, can boost your mood and energy levels.

• Prioritise: Don’t be afraid to say “no” to things that add to your stress. Simplifying your to-do list can have a huge impact on how you feel.

Even small daily actions can significantly reduce stress and improve your overall wellbeing.

The Importance of Sleep 

Sleep is the foundation of good health, yet it’s often overlooked. When you’re sleep-deprived, your body struggles to repair itself and fight off illness. Sleep deprivation also affects your hormones and mood. Aim for 7–9 hours of quality sleep each night to keep your immune system strong and your energy levels up.

If getting a full night’s sleep feels impossible, try going to bed just 15 minutes earlier. Small adjustments over time can help you get the rest your body needs to thrive.

Personalised Nutrition: The Key to Lasting Change 

If you’re struggling with chronic issues like fatigue, skin problems, or gut issues, quick fixes won’t do the trick. That’s why personalised nutrition is so important. Every body is unique—what works for one person might not work for another.

I offer functional testing to identify nutrient deficiencies, hormone imbalances, and other underlying issues that could be contributing to your symptoms. These tests aren’t available through the NHS, but they provide us with crucial information so we can create a plan tailored specifically to your needs. No guesswork, just results.

Consistency is the Secret to Success 

Long-lasting health transformations don’t happen overnight. That’s why I work with my clients over time, helping them build sustainable, realistic habits that they can maintain for the long term. Instead of extreme diets or radical changes, I focus on small, manageable adjustments that support your goals.

Lisa’s Warming Spicy Chickpea & Sweet Potato Stew Recipe

A Warming Recipe to Help Beat the January Blues

For a comforting meal that nourishes both your body and soul, try this Spicy Chickpea & Sweet Potato Stew. Packed with immune-boosting nutrients like vitamin C, magnesium, and zinc, it’s the perfect winter warmer to fight off the January chill.

Ingredients:

• 1 tbsp olive oil

• 1 large onion, chopped

• 2 garlic cloves, minced

• 1 tbsp fresh ginger, grated

• 1 large sweet potato, peeled and diced

• 1 can chickpeas, drained and rinsed

• 1 can diced tomatoes

• 400ml vegetable broth

• 1 tsp turmeric

• 1 tsp cumin

• 1/2 tsp paprika

• Salt & pepper to taste

• Fresh spinach (a handful)

• 1 tbsp lemon juice

  
  

Instructions:

1. Heat the olive oil in a large pot over medium heat. Add the chopped onion and cook for 5 minutes, until soft.

2. Add the garlic and ginger and cook for another 2 minutes until fragrant.

3. Stir in the sweet potato, chickpeas, diced tomatoes, vegetable broth, turmeric, cumin, paprika, salt, and pepper.

4. Bring to a simmer and cook for about 20 minutes, or until the sweet potatoes are tender.

5. Stir in the spinach and cook for another 2 minutes until wilted.

6. Finish with a squeeze of fresh lemon juice for a tangy kick.

7. Serve hot and enjoy!

   
   

This dish is full of hearty, immune-boosting ingredients that will keep you feeling full and satisfied while also helping to support your health through the winter months.

Ready to Feel Better This January? 

If you’re tired of feeling sluggish, stressed, or run down, help is available. There’s no need to rely on quick fixes or trendy diets - let’s focus on personalised, sustainable solutions that work for you.

Lisa Dack - your Nutritional Therapist

Book a free chat with me here today and let’s get you feeling your best. Whether it’s supporting your immune system, tackling fatigue, or addressing stubborn symptoms, I’ll help you create a plan that works for your unique body.

Lisa x

P.S. If you haven’t already, head over to my blog for more tips and recipes to help you thrive this winter.

About Me

I’m Lisa Dack, a registered Nutritional Therapist specialising in gut health, hormone balance, energy and sustainable weight management. I work one-to-one with individuals to uncover the root causes of their symptoms and create personalised nutrition, lifestyle and wellness plans that fit seamlessly into their lifestyles. Whether you’re struggling with chronic fatigue, digestive issues, or hormonal imbalances, I’m here to guide you toward lasting health transformations. Let’s work together to help you feel your best.