Routine reset: how to kickstart your best wellness and health habits for autumn

As we come to the end of August and prepare for the new term, starting a new chapter with improved productivity and immunity is the goal for many of us.

Meaghers Pharmacy is here to help you achieve those big changes by making small tweaks to your routine – starting with this three-step guide.

Recharge

Sweet dreams..or are they? Getting enough quality sleep is the bedrock of any health and wellness routine. It not only helps your immune system stay strong but it also keeps stress at bay.

A Royal College of Surgeons (RCSI) survey found that 35 per cent of the Irish population experiences frequent sleep disturbances, such as difficulty falling asleep and staying asleep.

And according to the European Journal of Epidemiology, insufficient sleep (less than seven hours per night) is prevalent in Ireland, with approximately 37 per cent of the population not meeting the recommended sleep duration.

This lack of sleep can contribute to various health issues, including increased risk of obesity, diabetes, and cardiovascular diseases. To optimise your sleep routine you can try the following:

Establish a consistent schedule: Let's make bedtime and wake-up time regular pals. Your body will love the predictability and reward you with better sleep, including that precious REM stage.

Prioritise sleep hygiene: Create a sleep sanctuary with eye masks, pillow sprays that smell like a dream, and sleep supplements with ingredients like magnesium or ashwagandha to help you unwind and drift off.

Try it: This Works Sleep Plus pillow spray 50ml, €30

Manage those psychological factors: Meditate, practice deep breathing, or jot down your thoughts in a journal. These tools can help you calm your racing mind.

Try it: Spacemask’s self heating eye masks five pack, €18

Watch out for sleep disruptors: Caffeine, alcohol, nicotine, and certain medications can be bad for sleep. Moderate your intake or have a chat with the healthcare experts at Meaghers to find the right balance.

Try it: fabÜ R&R Relax 60 Capsules, €29

Nourish

Eating well isn't just about satisfying your taste buds, it's about giving your immune system the VIP treatment. This starts with the following:

Embrace the rainbow of foods: Mix it up with vibrant fruits, vegetables, whole grains, good fats, proteins, and carbohydrates. Your immune system will thrive with all those essential vitamins and minerals.

Power up with vitamin C: This superhero antioxidant shields your body from pathogens and inflammation. Get your dose from citrus fruits, berries, potatoes, broccoli or a good quality supplement. Remember your body cannot make or store Vitamin C so making a habit of getting enough daily is essential.

Try it: YourZooki Liposomal Vitamin C 30 sachets, €33.70

Get a Vitamin D boost: Besides keeping your bones happy, vitamin D plays a key role in overall well-being and immune function. We get it from the sun (when it’s there) and vitamin D-rich foods (like oily fish, eggs, and red meat), but a supplement is often the best way to get our required amount especially as the days get shorter.

Try it: BetterYou D3000 Vitamin D Daily Oral Spray 15ml, €5.80

Nurture

It's time to celebrate your gut’s microbiome. Your gut is home to a bustling community of friendly bacteria and microbes.

A survey conducted by the Irish Gut Health Network says that approximately one in five people in Ireland experience symptoms of irritable bowel syndrome (IBS), highlighting the prevalence of gut health issues here, while the Irish Nutrition and Dietetic Institute emphasises that a healthy gut microbiome is crucial for proper digestion and absorption of nutrients.

As well as your digestive health, new evidence on the gut and cognitive connection shows that caring for your gut health can also have an impact on your mental performance. To support optimal gut health, consider the below:

Mind your gut: Eating fibre-rich foods like fruits, vegetables and whole grains will keep your gut microbiome diverse, and saying no to processed foods and sugary drinks will help too. Stress doesn’t help the gut, so if your usual stress-reducers aren’t working, talk to a GP or healthcare expert who can guide you.

Add a supplement: Consider adding a gut health supplement like Symprove to your routine. It's like a water-based superhero that restores balance to your gut microbiome, supporting digestion, nutrient absorption, and immune function.

Try it: Symprove 12-week supply, €200

Keep moving: Exercise isn't just about sweat and sore muscles. It’s like giving your immune health a high-five. Find an exercise that suits you, whether it's a leisurely 30-minute walk or an adventurous sport, get moving and let those endorphins in.

Try it: Revive Active health food supplement 30 Sachets, €60

Building sustainable habits is the name of the game. Little steps forward, and you'll be amazed at the big changes to your immune system and overall health.

Visit Meaghers in store or online at meagherspharmacy.ie to shop the entire range of health and wellness products listed above