Jennifer Wegmann | Source | Health and Wellness Studies Lecturer at Binghamton University, State Universi...

With the hustle and bustle of the holiday season ending, it’s not unusual to feel a little down after the holidays. There are many things we can do to improve our mood, including exercise, getting fresh air, and getting a full night's sleep. But getting right with your gut is an important step in lifting the post-holiday blues, according to Jennifer Wegmann, health and wellness studies lecturer at Binghamton University, State University of New York.

"Living inside your gut is a unique, specialized environment of bacteria called your gut microbiome. These bacteria keep us healthy," said Wegmann. "This microbiome is multifaceted and involves multiple body functions, including digestion, keeping our immune system robust, and brain functioning. Your brain and gut microbiome have a sophisticated communication system; when your gut environment is off, it can impact your mood. Recent research has suggested that there may be a link between the health of our microbiome and mood, including symptoms of anxiety and depression.

"Undoubtedly, your holiday diet was full of delicious desserts. These ultra-processed sugar-laden foods may have caused an imbalance in your gut microbiome, contributing to mood changes.

"Science is just beginning to scratch the surface of understanding the profound impacts of our gut microbiome and the impacts of our diet. However, evidence sheds light on the power we hold by the foods we choose to create a healthy environment in our gut."

To get right with your gut, you can:

-Reduce your consumption of sugary processed foods.
Take a break from the cookies, hot chocolate, and sodas.
Start including more fiber-rich foods. Our healthy bacteria love fiber. Try including some whole grains.
You can try whole-grain cereals for breakfast. Steel-cut oats are a great option.

-Switch out your white bread for a whole-grain version.
Add beans to your salads, dips, and sauces.
Try a new food: Brussel sprouts, kale, spinach, brown rice

-You can also include yogurt, which is low in fat and sugar.
Yogurt contains live bacteria and has been shown to improve your gut environment and enhance health.

-Try fermented foods
Add some sauerkraut to your pork chops

Skip the New Year’s resolutions: 4 tips to develop lasting change in our lives

Rather than focus on strict and confining New Year’s resolutions, people should focus on realistic and relevant actions to actually improve their lives, according to Jennifer Wegman, health and wellness studies lecturer at Binghamton University, State University of New York.

“The expectation to set New Year’s resolutions in our society is so strong that many people feel guilty if they don’t set extravagant goals,” said Wegmann. “History has shown us just how unsuccessful our resolution aspirations are. Yet, we continue to let history repeat itself.

“It’s time to let go of the yearly obligation to make big, sometimes unrealistic, changes; it’s time for a mindset shift. We need to move away from the idea that the only way to create change in our lives is by creating strict and confining rules to follow. This year, let’s focus on realistic and relevant actions we can engage in to improve our lives.”

Here are some tips to help us develop lasting change in our lives:

1. Reevaluate and reaffirm your values - our values are like our life’s compass. They dictate the direction we travel. Ask yourself: are your values aligned with your actions? If not, why and what changes do you need to make sure your values and behaviors are on the same page?

2. Stop comparing yourself to others. Your goals and aspirations for change need to be personal and individualized. All too often, people set unrealistic personal expectations based on other people’s lives and our perceptions of their health and success.

3. Focus on one change at a time. Trying to tackle several changes at once spreads your willpower and personal resources thin and is the best recipe for failure. Choose one behavior to focus on. Streamlining your goals will allow you to place the necessary time and energy needed for successful change.

4. Manage your stress. Stress will derail your best efforts for change because we tend to let go of our self-care when our stress gets too high.

It’s okay to turn on your holiday lights before Thanksgiving!

The holidays are going to look different this year, and the last thing you should do is worry about what your neighbors think about your holiday decorations. Binghamton University Health and Wellness Studies Lecturer Jennifer Wegmann recommends bucking tradition and turning on your lights early if you want.

“Don’t feel confined by old rules and standards,” said Wegmann. “There seems to be a socially acceptable rule about outside decorations. If you turn your lights on before Thanksgiving, you get judged so hard!! If you are searching for holiday joy, do yourself a favor and don’t prescribe to social standards. If turning on your lights fills you with happiness, by all means, turn them on.”