{"id":211343,"date":"2025-12-26T05:28:19","date_gmt":"2025-12-26T05:28:19","guid":{"rendered":"https:\/\/www.newsbeep.com\/ie\/211343\/"},"modified":"2025-12-26T05:28:19","modified_gmt":"2025-12-26T05:28:19","slug":"small-changes-to-your-life-that-make-a-big-difference-to-your-health","status":"publish","type":"post","link":"https:\/\/www.newsbeep.com\/ie\/211343\/","title":{"rendered":"Small changes to your life that make a big difference to your health"},"content":{"rendered":"

Many of us are already contemplating New Year\u2019s resolutions as 2025 draws to a close.<\/p>\n

We may be telling ourselves that 2026 will be the year we overhaul our minds and bodies and become the best versions of ourselves. Such ambitious plans may be exciting and inspiring at the outset, but they can be difficult to maintain long-term. It\u2019s why health experts often recommend starting with small lifestyle changes that can cumulatively make a big difference to physical and mental wellbeing.<\/p>\n

Here are some of their tips:<\/p>\n

Professor Luke O\u2019Neill<\/p>\n

\" Prof. Luke O’Neill in his office in Trinity College Dublin. Photograph: Moya Nolan<\/p>\n

The Trinity College immunologist\u2019s advice is to walk as much as possible. \u201cWalk any chance you get. And if you can, walk at a pace that raises your heart rate slightly. Evidence shows it\u2019s really good for your heart and your mental health. So get walking in 2026.\u201d<\/p>\n

Orla Walsh, dietitian<\/p>\n

\n Eat one extra serving of fruit or vegetables a day\n <\/p>\n

\"\"<\/p>\n

\u201cThis tiny shift has a powerful cumulative effect,\u201d she says. \u201cBy adding something nutritious, we naturally crowd out less healthy options without feeling deprived. We also increase fibre.<\/p>\n

\u201cWe need about 25g of fibre a day for our bowels to function as they should, but the average intake is 18g. One extra piece of fruit, a handful of berries, or a fist-sized portion of vegetables could potentially fill half of that nutritional gap. Frozen options can be just as healthy as fresh and handier as they involve minimal preparation.\u201d<\/p>\n

\"DietitianDietitian Orla Walsh<\/p>\n

Dr Susan Brannick, clinical director of Aware<\/p>\n

\n Tackle overwhelm by starting small and practising self-compassion\n <\/p>\n

\u201cWhen it comes to mental health, think of a goal and then take the smallest step you can in that direction,\u201d says Brannick. \u201cNo matter how small it is, it\u2019s still a step in the right direction. Also, it helps to focus on why you want to change. Be clear on the overall goal behind the change you want to make.\u201d<\/p>\n

Brannick acknowledges that even making a small change may not be easy. If you find yourself struggling, she suggests \u201ctalking to yourself the way you would to a friend. If you wanted a friend to make a change, would you criticise them or shout at them? Or would you try to understand them and praise the efforts they have made already? Practice that compassion with yourself. Let go of self-criticism and try to hold yourself accountable with kindness.\u201d<\/p>\n

Alan Donnelly, professor of exercise physiology<\/p>\n

\n Break up prolonged periods of sitting with physical activity\n <\/p>\n

The WHO has classified sedentary behaviour as a cause of disease and disability.<\/p>\n

Donnelly believes we can counter it with regular movement breaks. <\/p>\n

\u201cStand up every hour or so and do a few minutes of light to moderate exercise such as brisk walking, especially if you\u2019re walking against a gradient, such as up a hill or even up and down the stairs,\u201d he says. <\/p>\n

He recommends using our phones and smartwatches to motivate us to do this by setting timers and recording our steps. \u201cAim for more than 7,000 steps a day either in incidental daily activities or through purposeful activities like going for a walk, a run or practising a sport.\u201d<\/p>\n

Dr Harry Barry, GP, mental health expert and author<\/p>\n

\n Be mindful of alcohol consumption and time spent on devices.\n <\/p>\n

Barry recommends the \u201cMonday to Friday rule\u201d for alcohol. \u201cThis is where you limit alcohol to moderate usage at weekends only, preferably with food,\u201d he says. \u201cIt can have profound positive effects on physical health as well as mood and wellbeing.\u201d<\/p>\n

\"DrDr Harry Barry: Be mindful of alcohol consumption and time spent on devices. Photograph Moya Nolan<\/p>\n

With electronic devices, he advises making \u201ca conscious family decision to turn them off at a fixed time \u2014 say 9.30pm \u2014 and placing them in a central location for the rest of the night. This will improve sleep and give everyone some respite from the online world, which is especially important for young people under the age of 18.\u201d<\/p>\n

Dr Alan Desmond, gastroenterologist and author of The Plant-Based Diet Revolution\n <\/p>\n

\n Add more plant diversity to your diet.\n <\/p>\n

\u201cYour gut health is strongly linked to the variety of plant foods you eat,\u201d says Desmond. \u201cAim to include as many different fruits, vegetables, wholegrains, beans, nuts, seeds and spices as you can, as more colour and variety on your plate will help feed a wider range of beneficial gut microbes, which in turn support digestion and overall health. Put a checklist on your fridge. Give yourself a point if you eat a different plant and aim for 30 points a week.\u201d<\/p>\n

Because more plants mean more fibre, you should also ensure you\u2019re drinking enough water. Desmond says that many people feel bloated or constipated simply because they aren\u2019t adequately hydrated. \u201cA good place to start is with a glass of water at breakfast and another at lunch. Aim for about two litres a day. You\u2019ll know you\u2019re getting enough when your wee is light yellow in colour.\u201d<\/p>\n

Dr Aisling Loy, sexual health specialist at St James\u2019 Hospital in Dublin<\/p>\n

\n Pay attention to your sexual health\n <\/p>\n

Start by getting tested for sexually transmitted infections. Doing so is not difficult, reassures Loy. \u201cIt\u2019s never been easier as there are so many options now, including the at-home testing kit available from www.sh24.ie,\u201d she says. \u201cIt can make such a big difference, as an untreated STI can impact long-term health, even affecting fertility.\u201d<\/p>\n

When you start having sex with a new partner, Loy recommends using barrier contraceptives such as condoms until you have both been tested, as they \u201csignificantly reduce the risk of transmitting infections\u201d.<\/p>\n

And, if you notice changes in discharge, or pelvic pain, bleeding, itching, rashes, ulcers, lumps or bumps, get yourself checked. There\u2019s nothing to be embarrassed about, according to Loy, as \u201cdoctors who specialise in sexual health see these issues every day.\u201d<\/p>\n

Miriam Hussey, integrative health and wellness coach, and author of Light Up\n <\/p>\n

\n Manage stress through mindful breathing\n <\/p>\n

\"MiriamMiriam Hussey at The Haddington Hotel in Dun Laoghaire, Dublin, Photo: Gareth Chaney<\/p>\n

\u201cThe calming power of the breath is a tool we can all use to help regulate our nervous system and take us out of stress mode,\u201d says Hussey, who trained as a pharmacist.<\/p>\n

She suggests starting with belly breathing. \u201cInhale slowly through the nose, letting your belly blow up like a balloon,\u201d she says.<\/p>\n

\u201cPause at the top of this inhale, and when you feel ready, exhale and let go with a big sigh out through the mouth. Do this five to ten times throughout the day to help balance and ground you into a more centred and calm state.\u201d<\/p>\n

Sarah Keogh, dietitian<\/p>\n

\n Eat breakfast\n <\/p>\n

Intermittent fasting has become so popular that many of us now opt to skip breakfast. Keogh believes this is a mistake.<\/p>\n

\u201cEating something in the morning helps you concentrate and focus better at work,\u201d she says.<\/p>\n

\u201cIt\u2019s good for the mood and digestion. When you eat first thing, it triggers the gut to open the bowels and clear out food from the previous day. Missing out on breakfast can trigger constipation.\u201d<\/p>\n

Dr Tony Bates, clinical psychologist and author<\/p>\n

\n Check in with yourself daily\n <\/p>\n

\"PsychologistPsychologist Dr Tony Bates\u00a0<\/p>\n

To improve mental health, Bates recommends asking ourselves three daily questions. How am I doing? What am I feeling and where am I feeling it? And what can I do that might help?<\/p>\n

\u201cIt\u2019s important to recognise when we are upset and to allow ourselves to feel what we feel in any given moment,\u201d he says.<\/p>\n

\u201cThe essence of good mental health is not about feeling good or bad. It\u2019s about knowing what we feel and asking what might help.\u201d<\/p>\n","protected":false},"excerpt":{"rendered":"Many of us are already contemplating New Year\u2019s resolutions as 2025 draws to a close. We may be…\n","protected":false},"author":2,"featured_media":211344,"comment_status":"","ping_status":"","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[10],"tags":[14613,103,61,60],"class_list":["post-211343","post","type-post","status-publish","format-standard","has-post-thumbnail","category-health","tag-fitness-exercise-work-life-balance-healthy-eating","tag-health","tag-ie","tag-ireland"],"_links":{"self":[{"href":"https:\/\/www.newsbeep.com\/ie\/wp-json\/wp\/v2\/posts\/211343","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.newsbeep.com\/ie\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.newsbeep.com\/ie\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.newsbeep.com\/ie\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/www.newsbeep.com\/ie\/wp-json\/wp\/v2\/comments?post=211343"}],"version-history":[{"count":0,"href":"https:\/\/www.newsbeep.com\/ie\/wp-json\/wp\/v2\/posts\/211343\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.newsbeep.com\/ie\/wp-json\/wp\/v2\/media\/211344"}],"wp:attachment":[{"href":"https:\/\/www.newsbeep.com\/ie\/wp-json\/wp\/v2\/media?parent=211343"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.newsbeep.com\/ie\/wp-json\/wp\/v2\/categories?post=211343"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.newsbeep.com\/ie\/wp-json\/wp\/v2\/tags?post=211343"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}