Tips to Maintain a Healthy Body and Mind in 2023

I have to say I love the feeling of going into a new year, a new for potentials, to make positive changes from the previous year and anything new for health is always something that I very much look forward to.

Every one of us wants to be feeling our best, optimal in energy and in health - and there are countless ways nature and natural therapies can assist. As we kick off the new year, here are seven of my favourite ways to build and maintain your foundational physical and mental health in 2023. 

Strengthen your immunity

With Covid and other respiratory viruses continuing to circulate through the community, restoring and maintaining immunity remains front of mind. As we have learnt from previous years, it is critical to keep an optimal functioning immune system, our first line of defence against pathogens. There are many parts that make up what we label our immune system, including the lymphatic system, spleen, thymus, bone marrow, antibodies and white blood cells - and there are just as many natural remedies to support each one and their functions. Some of my favourites include:

1. Medicinal mushrooms 

Any one of these fantastic funguses make the list whether it be Reishi, Turkey tail or Chaga for their immune-stimulating polysaccharides, bitter terpenes and B-glucans which help strengthen the immune system and reduce inflammation as well as being adaptogenic (helping to adapt to stress which plays a huge role in reducing immune function). 

2. Astragalus membranaceus

Astragalus has long been indicated for use in poor immunity, recurrent infections, and chronic infections.  A study into the use of Astragalus for the common cold found a significance decrease in its occurrence, as well a decrease in the duration of infection. Astragalus is well tolerated by children, making this an herb for the whole family. (Always consult a naturopath regarding prescribing).

3. Zinc

An old favourite, but a great supplement for supporting a healthy immune system and reducing recurrent infections, zinc also plays a significant role in the gastrointestinal, nervous, skeletal, and reproductive systems of our body. Great food sources of zinc include avocado, spinach, pumpkin seeds, and hemp seeds.

Don’t overlook simple ways to maintain a healthy immune system like quality sleep, sunshine, fresh air, and drinking good quality water. 

Boost your brain power

Nootropics are a group of substances that maintain and improve cognitive function, boost mood, reduce stress, alleviate cognitive decline, and generally optimise attention, memory, and motivation. My top four are:

1. Lion's mane

Hericium erinaceus, otherwise known as Lion’s mane, is an edible fungus or medicinal mushroom. When it comes to brain health, Lion’s mane in the mushroom world is said to be number one! It’s said to contain compounds that are neuro-protective, stimulate the release of nerve-growth-factor, which promotes the regeneration of damaged neurons and reduces the risk of neurodegenerative disease.  As an extra bonus, Lion’s mane is great for immunity, digestion, inflammation, and reduces anxiety and depression. What’s not to love here!

2. Ginkgo (Ginkgo biloba) 

Ginkgo has had a long history of use in Traditional Chinese Medicine, with reports members of the Royal Court were given gingko nuts to circumvent senility.  Some of the medicinal benefits this fan-shaped herb are enhancing cognition and stimulating circulation, leading it to its use for poor memory and concentration, dementia, and recovery after stroke. WHO recognises Ginkgo in the symptomatic treatment of mild to moderate Cerebrovascular insufficiency in degenerative dementia, in the symptoms of memory deficiency and concentration. 

3. Ashwagandha (Withania somnifera)

Withania somnifera recently came to fame under its Ayurvedic name Ashwagandha. A study showed this herb assisted in significant improvement in mild cognitive impairment when compared to placebo counterparts, with the control group demonstrating memory improvement, better attention, and information processing.

4. Brahmi (Bacopa monnieri) 

This traditional Ayurvedic plant medicine has a long history of use, with many studies documenting its neurocognitive effects. A neuropharmacological review substantiated evidence that Bacopa enhances neuro qualities such as learning ability, concentration, memory and mental capacity. There’s further evidence it may assist reducing the effects of dementia, Parkinson’s disease and epilepsy.