Who else is feeling the consequences of all of their choices over the holidays?
Whether you indulged too much in holiday cocktails, sugar cookies, or skipped every single workout in favour of cozying up with family and friends– there is hope on the horizon this New Year.
I’ll be the first to say it: I’m human too. Don’t get me wrong, I am also pretty good about practicing what I preach, but I don’t want anyone being under the false impression that I live a perfect life just because I’m an ND.
Recently, I returned from a beautiful trip to Portugal, and my trip was wonderful. Full of sunshine, walking, biking, laughter… and yes, plenty of indulgence. Rich meals, late nights, bread, wine, desserts, and a rhythm very different from my usual routine. And honestly? I enjoyed every bit of it.
But when I got home, my body had something to say.
I felt inflamed. Puffy. Sluggish. My digestion wasn’t happy, my joints felt achy, my energy dipped, and my sleep felt off.
And here’s the important part: this wasn’t a failure. It was simply feedback.
Now after the holidays, I’m feeling that imbalance again, and this time I’m sharing my recovery game plan with you.
Your Body Isn’t Fragile, It’s Responsive
One of the most empowering things I see in practice (and experience personally) is how resilient the body actually is. We don’t “ruin” our health with a holiday, a season of celebration, or a period of indulgence.
What does matter is what happens next.
After returning home, I gently shifted back into my usual rhythms: whole foods, simple meals, hydration, movement, and rest. No extremes. No punishment. Just nourishment.
Within about two weeks, the change was remarkable:
- Inflammation settled
- Digestion normalized
- Energy returned
- Sleep improved
- My body felt like mine again
Why Indulgence Can Feel So Loud in the Body
When we indulge more than usual, especially while travelling, a few things often happen:
- Increased inflammatory foods (sugar, alcohol, refined carbs)
- Disrupted meal timing
- Less fibre and fewer vegetables
- Changes in gut bacteria
- Poorer sleep and circadian rhythm disruption
Symptoms like bloating, reflux, joint pain, fatigue, brain fog, or skin flare-ups are simply signs that your system is asking for support.
A Gentle Reset (Not a Punishment)
I’m not a fan of harsh detoxes or “undoing the damage” language. There is a compulsion that the diet culture many of us grew up in gave us to be very ‘all or nothing’ when it comes to healthy living, but the body doesn’t need punishment, it needs consistency and care.
Here’s the gentle reset plan I used myself and often recommend to patients:
1. Simplify Your Food
Think clean, whole, and boring (temporarily):
- Protein at every meal
- Lots of vegetables (steer clear of raw veg if digestion is sensitive)
- Healthy fats (olive oil, avocado, nuts)
- Remove all alcohol, sugar, ultra-processed foods
This isn’t forever, it’s a pause to let inflammation calm.
2. Hydrate Like It Matters (Because It Does)
Travel and over indulgence are dehydrating. (This is a big reason many people experience constipation while travelling)
- Start your day with water
- Add electrolytes if needed
- Herbal teas (ginger, peppermint, dandelion) can be very supportive
Hydration alone can dramatically improve digestion and energy.
3. Support Digestion Gently
- Eat slowly and mindfully
- Don’t overeat “healthy” food. Keep portions balanced and sufficient.
- Bitter foods or herbs before meals can help
- Stick to simple meals and predictable eating times for a couple of weeks
Your gut loves routine.
4. Move, But Don’t Overdo It
Movement helps lymphatic flow and inflammation… but this isn’t the time for punishment workouts.
Think:
- Walking
- Gentle strength training
- Yoga or Pilates
Consistency > intensity.
5. Prioritize Sleep
Late nights and travel dysregulate cortisol.
- Aim for earlier bedtimes
- Reduce evening stimulation
- Create calming nighttime rituals
Inflammation loves stress, calmness is medicine.
6. Support with Supplements
There are a few basic supplements that can support almost everyone in their health journey, and ones I reach for again and again myself:
- Probiotics: Getting your gut microbiome back into balance will help improve your digestion, and also the absorption of nutrients to help you feel more energized
- Vitamin D: The Canadian winters leave us wanting, and we can beat the winter ‘bleh’ with supplementing the sunshine vitamin.
- B Vitamins: A quality B-complex will help fuel your bounce back
- Magnesium: Magnesium is a mineral that gets worked through quickly in stress and over indulgence, and will help you with your sleep and stress regulation.
Balance Is the Goal, Not Perfection
Living well doesn’t mean never indulging. It means knowing how to come back home to your body afterward.
I fully believe in the importance of enjoying food, travel, celebration, and pleasure for our wellbeing. Life is meant to be LIVED. And I equally believe in listening when the body asks for recalibration.
The magic isn’t in never falling out of balance, it’s in how gracefully and consistently you return to it.
Gentle resets work. Consistency works. And your body is far more forgiving than you think!
Happy New Year!
