The Fabulous Pharmacist: Small, easy changes that can help you live a healthier life

Our new guest columnist Laura Dowling, aka the Fabulous Pharmacist, gets real about health and fitness, saying it's not about making grand gestures such as signing up to an expensive gym but taking small, sustainable steps 

Laura Dowling. Picture: Moya Nolan

I TOTALLY get it.

I love the odd Indian takeaway, glass of wine, and slab of chocolate as much as the next person — but I try not to deny myself because, for me, health is all about mindset.

It’s about moderation and making small, easy changes consistently.

What it’s definitely not about is splurging on expensive gym gear, signing up for diet plans, or elaborate courses that promise incredible transformations.

This time of the year, it’s so easy to get caught up in the narrative that there’s a better version of ourselves somewhere out there.

That’s just another stick to beat ourselves with — that usually involves parting with a load of cash. Instead, why don’t we move away from the message that after a lovely Christmas with family and friends, we somehow need to punish ourselves all January long?

I’m a pharmacist with 20 years of experience, who enjoys cutting through the male cattle faeces we are constantly bombarded with — especially online. I’m not a waggy-finger person about health or nutrition, I just enjoy helping others understand more about health and medication — and all the ways we can introduce easy, affordable improvements to our lives.

Remember: Exercise isn’t necessarily to change our body shape — it’s for mental health and doing things like tying our shoelaces or grocery shopping in old age.

Enjoy big returns on your exercise investment without taxing yourself. Picture: Moya Nolan

Nutrition: I grew up in a house that championed health. My mum taught us to cook at a young age, and now I try to raise my three boys to be self-sufficient and to be able to create basic healthy meals from scratch.

But I get that most days are hectic, and sometimes people get in late at night and have no energy to put into cooking an entire family meal.

Sometimes, throwing a frozen pizza into the oven or reaching for the instant sugar rush of a packet of biscuits feels easier.

But I’m here to tell you that, quite often, we put too much emphasis on how long creating a healthy meal takes.

Most of the key dishes I create take 20 minutes to half an hour, max.

I keep some staples in the house — curry powder, turmeric, and tomato puree.

Stock up on veggies and always have yoghurt in the fridge. A stir-fry with some chicken is one of the quickest meals you can make.

And if you have a hand blender, it’s amazing how fast it is to zip them into a filling soup. Again, it’s about the mindset.

All you need is a mat to join one of the many online workouts. Picture: Moya Nolan

Exercise: I try to prioritise exercising, even if it’s a mere 10 minutes every day. It’s so I can stretch and run, but it’s also for my mental health.

I find the older I get, the less I can work out in the evenings — so I try to fit in a short workout before lunchtime, usually mid-morning.

The key is that nobody needs to spend a fortune. Identify what’s sustainable for you.

There are excellent online workouts — all you need is a rollout mat to join one. I’ve invested in a set of 5kg dumbbells, which I keep in the shed for the days I do weights.

I’ll try to have a look at the workout when I’m in bed the night before, so by the time I come down to do it, I know exactly what needs to be done.

If you dawdle, with a view to doing it later, you will easily find things to distract yourself. You’ll also find that prioritising going to bed early will make you more likely to get up early and start your day well.

Again, it’s those little things that give you a sense of being ahead of yourself. Of course, sometimes I’m too tired.

I work for myself, so exercise can be sporadic, but factor in getting even 10 minutes into your routine.

The next day, aim for 12 minutes or 15 minutes and build it up slowly.

I try to get a jog or brisk walk into my week, I do weights if I’m feeling strong or — if I’m in the mood for a stretch — I’ll do yoga. Being compassionate to yourself is important.

Laura Dowling: 'Sometimes women feel they have to do it all.' Picture: Moya Nolan

Time: People tell themselves they don’t have time to work out because they think they have to make a big deal about it. You absolutely don’t.

That’s the way of the world we live in, but guarding time for ourselves to prioritise health isn’t a luxury but a necessity.

I’m a disorganised, organised person. By that, I mean I’m a good cook — but not a great housekeeper.

I’ll leave a messy kitchen in favour of a run, preferring to keep my mind free rather than forgo the run, spend an hour cleaning the kitchen, and then find myself too exhausted to take that time out.

It’s a deliberate choice, but involves understanding and support from others you live with.

Sometimes women feel they have to do it all. Friends of mine say that by the time they’ve nagged their children or partners to do chores to help out at home, they might as well just do the job themselves.

I’m a professional nagger, but there comes a point where I’ve had to be strict about getting support with running the house. My children don’t get what they want (devices/time gaming) unless they’ve done their share of the household chores.

There are five of us — why would I do the work for all five?

Of course, I still find myself multi-talking. You’ll often find me squatting while basting the chicken, or stirring the spag bol between downward dogs. It probably isn’t the most amazing practice, but reality has to set in. It’s also a lesson in not having to have everything perfect.

Top tips: If you go a few days without doing something to benefit your health, don’t see it as falling off the wagon — get back into it straight away. Don’t be upset with yourself.

Fit in a quick walk and then congratulate yourself for getting back on track.

It’s a mindset. If you get up, roll out your mat, and do even one exercise — you are someone who exercises on a mat. You don’t need to be pumping sweat to feel as if you’ve exercised.

We’ve all heard of those who can’t move for a week because they thought they had to go “all out” in January. I’m talking about 20 minutes five times a week, which is so much better to fit into a routine.

Start small and you’ll start to see big differences.

• In conversation with Amanda Cassidy