The new year is a time for reflection and goal setting but let’s be real – when you’re in the thick of Irish winter, with grey skies and bone-chilling mornings, motivation can feel non-existent.
It’s easy to slip into hibernation mode and promise ourselves we’ll make changes “soon” (which usually never happens), but here’s the good news – you don’t need to turn your life upside down to feel better.
Small, sustainable lifestyle tweaks – done consistently – can make a world of a difference to your mood, health and overall wellbeing.
That’s why we’ve teamed up with Healthspan, a trusted name in wellness since 1996, to bring you this list of easy and effective ways to support your health during the winter months.
From essential vitamins to tiny daily habits that will leave you feeling more energised, these little changes can add up to a healthier, happier you.
1. Prioritise hydration
We all know we should be drinking eight glasses of water a day, but actually doing it is another story!
If you struggle to hit your daily water intake, try this: drink a glass of water before your morning coffee. It’s a small win that sets the tone for the day, and your skin (and energy levels) will thank you.
Bonus tip: Try adding lemon or a pinch of salt for enhanced hydration and to kickstart your metabolism.
2. Focus on quality sleep
Good sleep is like a cheat code for better health. It’s when we are asleep that our body goes into repair mode, the brain resets and energy is restored. Aim for 7-9 hours of uninterrupted sleep each night.
Struggling to get shut eye? Adopting a wind-down routine may help. Reduce screen time and read a book, journal or listen to a relaxing meditation instead. Your body needs signals that it’s time to power down.
Feeling tired all the time? Consider introducing magnesium into you daily routine. This is the must-have supplement right now, trending with celebs and influencers for good reason!
This essential mineral keeps your cells and organs running smoothly, supports muscles, nerves, and immunity, and even helps with mood and energy levels.
Give your body the support it needs with Healthspan’s Magnesium vitamins (90 tablets for €12.99) with added vitamin B complex and vitamin C.
3. Boost your immune system with essential vitamins
Winter means shorter days, colder weather, and a higher chance of feeling run down. Give your immune system a helping hand with key vitamins and supplements from Healthspan.
A trusted name in wellness, Healthspan offers expert-formulated, high-quality vitamins delivered straight to your door.
Our top vitamins for winter health are vitamin D and zinc.
Vitamin D
Often called the ‘sunshine vitamin,’ vitamin D plays a critical role in calcium absorption, muscle function, immune support, and the maintenance of healthy bones and teeth.
Research shows that the body’s capacity to effectively make vitamin D falls by more than 50% between the ages of 20 and 80 so it’s important to supplement (especially here in Ireland where sunlight is not strong enough to produce adequate vitamin D between October and March).
The HSE recommends taking 15 micrograms daily during these months and Healthspan’s Super Strength vitamin D3 is a great option (240 tablets for €15.99).
Zinc
Did you know your body can’t store zinc? That means you need a steady supply – but many of us don’t get enough.
Zinc supports your immune system, brain function, skin, hair, nails, and even fertility (yep, it helps maintain testosterone levels!). It also plays a key role in metabolism and protein synthesis.
Healthspan’s Zinc supplements (360 tablets for €16.99) have added vitamin C for further immune health benefits.
4. Move more
Exercise doesn’t have to mean an hour in the gym. Small bursts of movement throughout the day add up!
Take the stairs instead of using the lift, get up and stretch every hour or go for a short walk on your lunch break.
Find ways to move that actually feels good and you’re more likely to stick to it!
5. Embrace strength training
As we age, strength training becomes essential for maintaining metabolism, muscle tone and bone health.
But this doesn’t mean you have to lift heavy weights – bodyweight exercises like squats and push-ups are a great place to start!
6. Support your gut
Your gut plays a key role in digestion, immunity and even mental health and a great-quality probiotic like Healthspan’s Triple Action Biotic (60 capsules €29.99) helps provide pre, pro and post-biotics to keep your gut in tip-top shape.
Your all-in-one gut health hero, this supplement is packed with prebiotics to feed your good bacteria, probiotics to top up your gut with 20 billion live cultures, and postbiotics to keep everything balanced.
Plus, biotin and zinc help your body break down food more efficiently. It’s a simple, effective way to support your digestion and overall wellbeing—so your gut stays happy, and you feel your best every day!
7. Practice mindful eating
How often do you rush through meals, scrolling on your phone or watching TV?
Slowing down and being present while eating can improve digestion, prevent overeating and help you enjoy food more.
8. Step away from screens
It’s hard to get away from screens these days (our life is in our phone, after all!) but unplugging for even 30 minutes a day can help reduce stress and improve focus.
Put your phone down, take a break from Netflix and engage with the world around you.
9. Focus on your breath
To help reduce stress and regulate your nervous system, try box breathing or the 4-7-8 method – it’s incredibly effective for relaxation!
Inhale for 4 seconds. Hold for 7 seconds and exhale for 8 seconds. Repeat.
10. Get outside
Sunlight and fresh air helps boost mood, regulate sleep patterns and provide essential vitamin D. Event a short walk outside can make a huge difference.
Layer up, grab a warm drink and get some fresh air – it’s an instant energy boost!
11. Don’t forget to be grateful
Practicing gratitude isn’t just feel-good fluff – it’s been scientifically proven to boost happiness and reduce stress. Start a simple gratitude journal for 2025.
Each night, write three things that you’re grateful for. They don’t have to be big, just anything that made you smile that day!
This small habit can shift your mindset and make a big impact on overall wellbeing.
