2025 – A new year full of opportunities by Anni Dahms

By Anni Dahms

Founder of  the retail chain ANNI’s VITAL SHOP.
Nurse- & Health specialist,  Biopath and Nutritional Adviser.

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We have just stepped into the new year, and many are eagerly anticipating what the future and this newborn year will bring us.

As chaotic as the world may seem right now, it is impossible to predict what lies ahead. One lesson to embrace in these confusing times is to live in the moment and face each day, whether in adversity or prosperity, as it comes.
We must stay centred, trust ourselves, and remain steadfast in what we stand for, without blindly believing the so-called ”truth” various media outlets present to us.
When you believe in yourself and radiate your joy for life and faith, you ”infect” others, who in turn find their own paths. In this way, hope and joy ripple out into the world.

Let a New Year’s resolution be adopting healthy eating habits

Trained and having worked as a nurse, health visitor, and biopath, among other roles, for many years, I have observed how what and how we eat profoundly impacts our physical, mental, and emotional health, playing a significant role in our behavior, conduct, and state of mind. Health and well-being are topics I hold dear in my work with many people.
I prioritize my own diet highly and often notice that many, instead of focusing on the quality of their food, choose the cheapest options. Remember, everything we consume, whether food or stimulants, affects our entire body chemistry and, consequently, our mental state as well.

 

The hustle and stress of everyday life
have no place at the dining table

The way we eat affects us in every way. We should aim to enjoy well-prepared, high-quality meals in calm surroundings rather than resorting to quick fast food.
Today, there are so many threats to our health, but we can do much to protect ourselves by choosing healthy foods. When you eat a well-prepared meal in a peaceful setting, you feel satisfied and at ease, whereas fast food leaves you merely feeling full. We often fill our stomachs with fast food without considering the consequences.
Fast food typically contains large amounts of fat and salt, increasing the risk of diabetes and cardiovascular diseases. Likewise, avoid buying unhealthy snacks, as they too contribute to poor health and a lack of balance in your diet.

 

Be mindful of sugar

What we consume in large amounts, and what some people become accustomed to, is sugar. White sugar is addictive and harmful to the body. If you consume a lot of sugar, you may easily develop deficiencies in various B vitamins and minerals such as chromium and zinc. By reducing your sugar intake, you can maintain a healthier gut flora and blood sugar balance, while also lowering the risk of cardiovascular diseases.
If you feel addicted to sugar and wish to cut down, it may be helpful to eliminate sugar entirely for a couple of weeks. This can reduce sugar cravings. However, be cautious not to fall back into the habit.
Avoid artificial sweeteners. If you need a sweetener, consider using stevia and/or honey. Similarly, steer clear of white bread, pastries, candy, sodas, and similar products.
You can choose to replace sugar with fresh fruits, which contain many healthy and healing properties. Other alternatives to unhealthy sugar include walnuts, almonds, nuts, unsulphured raisins, lemons, and cinnamon.
Honey is often debated because of its high sugar content. Personally, and based on what I have read in various sources, I believe honey, in moderation, can be healthy. Limit your intake to a maximum of one tablespoon daily. Research suggests that honey has several beneficial effects, such as being anti-inflammatory, reducing pain and irritation, and potentially improving memory.

 

It is important not to overeat

Chew your food thoroughly. Eat slowly, with moderation and mindfulness, and let meals mainly consist of fruits and vegetables. Opt for good whole-grain products and limit your consumption of red meat. Instead, choose lean fish and poultry as protein sources. Use a high-quality olive oil for cooking.

 

Be mindful of what you drink

Choose water as your drink with meals. However, I recommend not drinking water during the meal itself, as this can lead to a habit of eating quickly and washing the food down with water. Instead, focus on chewing your food well first, and then drink water afterward. It’s a good habit to drink six glasses of water throughout the day.
Avoid sugary beverages, including those containing sugar-like substitutes. Minimize alcohol consumption, or only enjoy very small amounts of high-quality options.
While eating, take moments to pause and be grateful for having the food you desire.
Many years ago, I read a book in which the author wrote that our attitude toward nutrition is far more important than what or how much we eat.

 

Winter Depression and the Role of Diet

Many people suffer from depression during the dark and cold winter months, experiencing low mood, lack of energy, fatigue, and a loss of interest. Good eating habits can significantly help in preventing or alleviating winter depression.
Pay attention to your diet. Some recommended foods include nuts, eggs, meat, fish, vegetables, fruits, pasta, rice, avocado, and olive oil.
Eating a banana can boost your mood. Bananas contain the amino acid tryptophan and vitamin B6. Tryptophan supports the production of the “happiness hormone” serotonin. Due to its tryptophan content, bananas can also help with sleep disturbances, reduce anxiety, and ease depression.
Turmeric, also known as curcumin, is another excellent aid for combating winter depression. It is particularly beneficial during the winter season as it also helps with flu, colds, and sinus problems.

Supplementary Good Habits

Make sure to spend at least an hour outside every day, even during the autumn and winter months.
To boost your winter mood, you might also consider light therapy, where you sit for about 30 minutes daily in front of a special lamp that emits artificial daylight.
Pay attention to getting enough sleep. Sleep is crucial and can be regarded as both a friend and a benefactor, essential for maintaining a good mood. In today’s lifestyle, the need for sleep is often neglected.

 

Ensure Proper Nutritional Supplements During Winter

Multivitamin:
Omnimin is an excellent choice, as it contains all the essential vitamins and minerals in a highly bioavailable form. Be sure to take your vitamins right after meals.

Vitamin B Complex:
The B vitamins are crucial for the body and nervous system and help boost energy and mood. As we age, our ability to absorb and synthesize certain vitamins, like B12, diminishes, although the need for them remains.

Vitamin B12: If you are over 50, consider a B12 lozenge, as it is more easily absorbed. Low B12 levels can lead to fatigue, balance problems, memory issues, and difficulty concentrating.

Vitamin B6: If you feel more tired than usual, an additional dose of B6 may help reduce fatigue and exhaustion.

Vitamin C:
Vitamin C is essential for forming bones, teeth, and connective tissues while supporting skin elasticity. It strengthens the immune system, reduces susceptibility to infections, and enhances resistance to illnesses.

Vitamin D:
During the dark winter months, a daily vitamin D supplement is highly recommended. Vitamin D is essential for many bodily functions. Deficiency can cause muscle cramps, fatigue, joint pain, and an increased risk of bone fractures.

Fish Oil:
Ensure you take a high-quality fish oil. If you are on blood-thinning medication, consult your doctor first.

Selenium and Zinc:
Supplement with selenium and zinc, as they support the immune system’s normal function.

Magnesium:
Taking magnesium in the evening can relax stressed muscles. A deficiency can lead to difficulty concentrating, loss of appetite, and muscle cramps.

Timing:
Taking vitamins in the morning is generally beneficial, but wait until after your morning coffee, as caffeine can hinder the absorption of vitamins and minerals.

Q10 (Coenzyme Q10):
Q10 is a naturally occurring enzyme that helps cells produce energy and functions as an antioxidant. It is found mainly in the heart, liver, kidneys, and pancreas. Q10 is critical for heart function, and a deficiency can impair the heart’s ability to work efficiently.
Studies using Q10 from Pharma Nord have shown that combining selenium and Q10 can reduce inflammation in tissues, improve heart function, and enhance overall quality of life.

PQQ (Pyrroloquinoline Quinone):
PQQ is a potent antioxidant that protects the body from free radicals, improves memory, strengthens the immune system, and uplifts mood. It also plays a role in preventing cardiovascular diseases. PQQ supports energy production by stimulating the formation of new mitochondria, the energy-producing organelles in cells.
Older adults seeking to slow the aging process can benefit significantly from PQQ due to its role in promoting vitality and improving energy levels.

A Holistic Approach
Combining healthy eating habits, physical activity, and small daily moments of gratitude can make the winter months easier to endure. If possible, taking a break from the winter cold with a trip to a sunny destination can also have a positive impact. Upon returning home, you can look forward to the arrival of spring, which will soon be knocking on the door.

Wishing you a very happy and healthy New Year!