Zoe Jane Hindle is a Functional Wellness Practitioner, dedicated to empowering clients through personalised wellness strategies, such as integrating comprehensive functional testing and targeted lifestyle adjustments to help individuals achieve balanced and optimised health. With expertise and passion in hormonal health, gut health, longevity, fertility optimisation, and more, Zoe brings a compassionate and grounded approach to her practice. She works closely with clients to navigate their unique health journeys, creating a supportive environment where sustainable change can flourish.
The Wellness Fundamentals - A Solid Foundation for the New Year
Remember, even one small shift can make a big difference, and every little bit of self-care is a step in the right direction.
Revisit Your Energy Levels
Parenthood is a full and beautiful journey, and stable energy levels can help you stay present for all it brings. Start by noticing when energy slumps happen or how meals impact how you feel.
Wellness Ritual: Prepare balanced snacks with proteins, healthy fats, and carbs to sustain energy. Easy options include an apple with almond butter, boiled eggs, Greek yogurt with berries, bulk-prepped protein shakes (with added nutrition like collagen), or a handful of nuts and seeds.
Stress: A Gentle Reframe
Stress touches every part of life, but small steps can make a difference. A simple practice, like taking three deep breaths when stress begins to build, can help shift you back to calm.
Wellness Ritual: Create a grounding moment by enjoying a cup of herbal tea, stepping outside for fresh air, or pausing for three mindful breaths between tasks.
Prioritise Gut Health
The gut is often called the “second brain” due to its influence on mood, energy, and immunity. Stress and convenience foods can impact the gut environment which can further exacerbate how we are feeling. Being mindful of food diversity (eat the rainbow!) and limited processed foods is really beneficial to sustain moods and energy.
Wellness Ritual: Sprinkle seeds onto meals – pumpkin and sunflower are great options, swap processed snacks for quick on the go fibre-rich options like veggies and hummus, or include a serving of fermented foods, such as kimchi, which are easy to pick up pre-made in the weekly food shop, to support digestion and overall gut health without adding additional time in the kitchen.
Honouring Hormonal Shifts
Hormonal changes are part of life’s natural rhythm, without realising we can quickly normalise large fluctuations and settle for a new normal. Tracking these shifts can help you understand your body better by becoming more in tune.
Wellness Ritual: Keeping a brief record of your mood, energy, and sleep using a notebook or app, rating each day to recognise patterns and support your body’s cycles. I recommend the cycle tracking app Stardust, or if you prefer putting pen to paper, The Productivity Method diaries.
A Holistic Immune Boost
A resilient immune system is essential, especially during the colder months. Supporting immunity doesn’t have to mean big changes—it can start with basics like getting consistent sleep, eating blood sugar balancing meals, and adding gentle movement to your day.
Wellness Ritual: Incorporate anti-inflammatory foods, like turmeric or ginger. Prioritise hydration via a handy water bottle when you’re on the go, perhaps adding in some fresh lemon and a little pinch of Maldon seat for nature’s hydrating electrolytes.
Getting Active
Movement is about finding what feels good for your body. If a full workout isn’t feasible, even short, joyful moments of movement can really go a long way to relieve stress, anxiety and lift your mood. Some weeks will be easier than others in terms of time, but it’s the mindfulness around maintaining the habit that counts.
Wellness Ritual: Add movement to your week with activities you enjoy, whether it’s a quick dance session with the kids, a brisk 10-minute walk, or a gentle Pilates stretch at home - even once a week is a win.
By incorporating these small but impactful steps into your routine, you can create a foundation of wellness that supports you and your family throughout the year. Remember, even one small shift can make a big difference, and every little bit of self-care is a step in the right direction.