A Gentle Start to 2026
A new year is often a great time for a new start. Some years we bounce into the new year full of great ideas and good intentions attacking new year’s resolutions with determination. Other years we are much slower and less energised in our start to the new year with less enthusiasm for those new resolutions. Both are ok! In this blog written for the long wintry days of January I look at how to look after yourself when you feel like you don’t have the energy for new resolutions or if you feel the need to hibernate and consolidate your healing journey.
It is always a good idea to move with the seasons, and that includes the seasons in your own life as much as the seasons that determine our natural world. Seasons of loss or recovery can feel very different to seasons of fresh starts and new hope. The habits and resolutions that world well in seasons of hope may not be so helpful in seasons of loss. Just as our habits and resolutions are not the same in winter and in summer!
If you are needing to make more time for nourishment and healing this winter, this blog is for you. And if you are energetically tackling your new year’s resolutions, there are hints and tips to keep your momentum and energy up as well!
Nutritious foods to boost resilience and energy in 2026
At the start of 2026, I want to focus first on nutritious foods to help combat the winter blues and end with a list of top tips and secret ingredients that can make a big difference in boosting your mood and energy. Top of the list is warming meals such as soups and stews that help build resilience to infections. Broths made from gelatinous cuts of meat and bone broths such as oxtail broth are especially nourishing at this time of year!
Ensuring your intake of vital vitamins is important, especially Vitamin C for resilience to infections, Vitamin D for an optimal immune system and zinc. Also high on the list is remembering to ensure microbiome health which is closely linked to your immune system, as well as improving mood and energy levels. As you know, the link between the gut and the immune system is something I am particularly interested in.
This is the time of year to keep warm with wool hats, scarfs and socks. It is important to keep your head and neck warm! It is also the time to enjoy baths with baking soda or Epsom salts and to make time for lymphatic massages for your body and face. This makes a big difference to your mood and also keeps the lymphatic system active not sluggish. You can also enjoy saunas to sweat out toxins and heat the body, so you might like to visit your local gym or find an infrared sauna near you.
You might already be doing all this as you enter 2026, or you may remember the advice in my previous winter blogs which you can read again here…so what new top tips can help us get through the winter? Whether you are feeling blue or battling joint pain or lacking vitality, fascinating new research highlights the specific benefits of a whole range of nutrients, enzymes and amino acids that can help!
Research and Top Tips
Feeling blue? Try Magnesium
Did you know Magnesium has been shown to effectively treat depression? It has calming effects, reduces anxiety and promotes better sleep. It also contributes to muscle and nerve function and many people notice a difference after a short amount of time.
Lacking energy? Try Mushrooms
Mushrooms are becoming increasingly well-known for their ability to help with mental clarify and energy! Look for lion’s mane and chaga which promote energy and focus in particular.
Research on medical mushrooms is fascinating and in Japan they are approved as an addition to cancer treatments.[1] They have been used safely for over 30 years either alone or combined with radiation or chemotherapy.[2] Interestingly, some of the most recent research highlights Turkey Tail mushrooms as a potential source of chemical compounds that strengthen the immune system and kill tumour cells.[3]
Need vitality? Try Creatine
Creatine is an amino acid used to make protein. It contributes to energy levels and replenishes ATP (adenosine triphosphate)—the main energy source to our body’s cells. Research shows that a creatine supplement can enhance performance in sports[4] and also aids cognition by improving energy supply and neuroprotection.[5]
Feeling low? Try Saffron
Saffron’s main active compounds can positively influence key neurotransmitters, including Serotonin for mood stability and Dopamine for motivation and focus. Saffron is known as the “Sunshine Spice” and is shown to support a brighter mood and energy levels. Adding saffron to food or to milk as a drink results in improvements in mood and emotional wellbeing and PMS/PMDD.
Feeling stiff or sore? Try Cayenne pepper
Made from capsicum, this spice adds a bit of heat to your food and can also relieve stiff arthritic joins, help fibromyalgia, boost blood circulation and reduce nerve pain.[6] The other health benefits include boosting metabolism, aiding digestion, reducing blood pressure, anti-inflammatory effects and supporting heart health.[7]
Feeling anxious? Try Lemon balm
Lemon balm (Melissa officinalis extract) tincture for dementia or cognitive decline. Lemon balm can be taken in tea form and frequently used to ease stress, anxiety and insomnia. It may help improve cognitive function or memory loss.
Lemon balm is known for its anti-inflammatory and antioxidant properties, which may also have neuroprotective effects. One 2023 study published in the Journal of Alzheimer’s Disease found that 500 mg of lemon balm extract may help prevent cognitive decline in older adults.[8]
Feeling bloated or nauseous? Try Apple Cider Vinegar
This is something you will most probably have in your kitchen already, but did you know that dissolving a teaspoon of Apple Cider Vinegar in water can help? It is also helpful in lowering blood sugar, reducing hunger and provide antimicrobial and antioxidant benefits, contributing to help us feel less tired and more energetic. Make sure you buy the vinegar with ‘the mother’ and take it with water so it doesn’t damage enamel on your teeth.
Feeling brain fog? Try Vitamin B12
While our bodies do not naturally produce this vitamin, it is found in many animal products including eggs. It can help metabolise serotonin and contribute to wellbeing as well as improve brain fog, memory problems, and lack of concentration. It also ensures proper oxygenation of the brain and improved red blood cell production.
Feeling under the weather? Try Vitamin D
Sunshine is sometimes lacking during the long, dark winter months, so a spray makes all the difference! It also helps to reduce inflammation and support immune function. Low levels of Vitamin D disrupts the balance of dopamine and serotonin, leading to fatigue and increased inflammation in the body.[10] You can also check your levels to make sure they are at optimal levels, so speak to me about this in your consultations.
Feeling mentally sluggish? Try Nootropics
Nootropics are sometimes described as ‘smart drugs’ because they can improve blood flow to the brain and improve our thinking, learning, and memory.[11] L-theanine, for example, is an amino acid found in tea and is known to increase alpha-waves in the brain. This often results in enhanced creativity and when taken with coffee can be a performance-enhancing supplement.[12] Another nootropic is Glutathione, a powerful antioxidant, which supports cognition, fights oxidative stress and inflammation, and is vital in detoxification.[13] It can also boost memory, prevent neurodegenerative disease[14] and promote clearer thinking![15]
As always, if you have a specific health problem talk to me in your consultations before changing your personalised health plan and I can discuss your options in more detail. I wish you all a very happy start to 2026 and I look forward to working with you for greater optimal health and wellbeing this year!
With every blessing,
Emma
Emma Maitland-Carew – Registered Nutritional Therapist
Dip.ION, mBANT, CHNC Registered Practitioner, ILM Accredited Wellbeing Coach
Certified Live and Dried Blood Analysis, Metabolic Balance® Coach, HeartMath Coach, Accredited Wellbeing Coach
[1] Torkelson CJ, Sweet E, Martzen MR, Sasagawa M, Wenner CA, Gay J, Putiri A, Standish LJ. Phase 1 Clinical Trial of Trametes versicolor in Women with Breast Cancer. ISRN Oncol. 2012;2012:251632.
[2] National Cancer Institute, US, https://www.cancer.gov/about-cancer/treatment/cam/patient/mushrooms-pdq
[3] Chugh RM, Mittal P, Mp N, Arora T, Bhattacharya T, Chopra H, Cavalu S, Gautam RK. Fungal Mushrooms: A Natural Compound With Therapeutic Applications. Front Pharmacol. 2022 Jul 13;13:925387.
[4] Wax B, Kerksick CM, Jagim AR, Mayo JJ, Lyons BC, Kreider RB. Creatine for exercise and sports performance, with recovery considerations for healthy populations. Nutrients. 2021;13(6):1915. doi:10.3390/nu13061915
[5] Avgerinos KI, Spyrou N, Bougioukas KI, Kapogiannis D. Effects of creatine supplementation on cognitive function of healthy individuals: A systematic review of randomized controlled trials. Exp Gerontol. 2018 Jul 15;108:166-173.
[6] Silva JL, Santos EA, Alvarez-Leite JI. Are we ready to recommend capsaicin for disorders other than neuropathic pain?. Nutrients. 2023;15(20):4469.
[7] Cho SY, Kim HW, Lee MK, et al. Antioxidant and anti-inflammatory activities in relation to the flavonoids composition of pepper (Capsicum annuum L.). Antioxidants (Basel). 2020;9(10):986.
[8] Noguchi-Shinohara M, Hamaguchi T, Sakai K, et al. Effects of Melissa officinalis extract containing rosmarinic acid on cognition in older adults without dementia: A randomized controlled trial. Journal of Alzheimers Disease. 2023;91(2):805-814.
[9] Ray SC, Baban B, Tucker MA, et al. Oral NaHCO3 activates a splenic anti-inflammatory pathway: evidence that cholinergic signals are transmitted via mesothelial cells. J Immunol. 2018;200(10):3568-3586.
[10] Di Molfetta IV, Bordoni L, Gabbianelli R, Sagratini G, Alessandroni L. Vitamin D and its role on the fatigue mitigation: A narrative review. Nutrients. 2024;16(2):221. doi:10.3390/nu16020221
[11] Malík M, Tlustoš P. Nootropics as Cognitive Enhancers: Types, Dosage and Side Effects of Smart Drugs. Nutrients. 2022 Aug 17;14(16):3367 https://pmc.ncbi.nlm.nih.gov/articles/PMC9415189/
[12] Nobre AC, Rao A, Owen GN. L-theanine, a natural constituent in tea, and its effect on mental state. Asia Pac J Clin Nutr. 2008;17 Suppl 1:167-8.
[13] Izumi, H., Sato, K., Kojima, K., Saito, T., Saido, T. C., & Fukunaga, K. (2020). Oral glutathione administration inhibits the oxidative stress and the inflammatory responses in AppNL-G-F/NL-G-F knock-in mice. Neuropharmacology, 168, 108026.
[14] Dwivedi, D., Megha, K., Mishra, R., Mandal, P. (2020) Glutathione in Brain: Overview of Its Conformations, Functions, Biochemical Characteristics, Quantitation and Potential Therapeutic Role in Brain Disorders. Neurochemical Research, 45, 1461–1480.
[15] Forman, H. J., Zhang, H., & Rinna, A. (2009). Glutathione: overview of its protective roles, measurement, and biosynthesis. Molecular aspects of medicine, 30(1-2), 1–12
