Small changes to your life that make a big difference to your health

Avoid grand gestures, which can be difficult to sustain, and start instead with small lifestyle adjustments that can cumulatively make a big difference to physical and mental wellbeing

Prof Luke O’Neill: ‘Walking is so good for our hearts.’

Many of us are already contemplating New Year’s resolutions as 2025 draws to a close.

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’s why health experts often recommend starting with small lifestyle changes that can cumulatively make a big difference to physical and mental wellbeing.

Here are some of their tips:

Professor Luke O’Neill

Prof. Luke O'Neill in his office in Trinity College Dublin. Photograph: Moya Nolan

The Trinity College immunologist’s advice is to walk as much as possible. “Walk any chance you get. And if you can, walk at a pace that raises your heart rate slightly. Evidence shows it’s really good for your heart and your mental health. So get walking in 2026.”

Orla Walsh, dietitian

Eat one extra serving of fruit or vegetables a day

“This tiny shift has a powerful cumulative effect,” she says. “By adding something nutritious, we naturally crowd out less healthy options without feeling deprived. We also increase fibre.

“We 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.”

Dietitian Orla Walsh

Dr Susan Brannick, clinical director of Aware

Tackle overwhelm by starting small and practising self-compassion

“When it comes to mental health, think of a goal and then take the smallest step you can in that direction,” says Brannick. “No matter how small it is, it’s 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.”

Brannick acknowledges that even making a small change may not be easy. If you find yourself struggling, she suggests “talking 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.”

Alan Donnelly, professor of exercise physiology

Break up prolonged periods of sitting with physical activity

The WHO has classified sedentary behaviour as a cause of disease and disability.

Donnelly believes we can counter it with regular movement breaks.

“Stand up every hour or so and do a few minutes of light to moderate exercise such as brisk walking, especially if you’re walking against a gradient, such as up a hill or even up and down the stairs,” he says.

He recommends using our phones and smartwatches to motivate us to do this by setting timers and recording our steps. “Aim 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.”

Dr Harry Barry, GP, mental health expert and author

Be mindful of alcohol consumption and time spent on devices.

Barry recommends the “Monday to Friday rule” for alcohol. “This is where you limit alcohol to moderate usage at weekends only, preferably with food,” he says. “It can have profound positive effects on physical health as well as mood and wellbeing.”

Dr Harry Barry: Be mindful of alcohol consumption and time spent on devices. Photograph Moya Nolan

With electronic devices, he advises making “a conscious family decision to turn them off at a fixed time — say 9.30pm — 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.”

Dr Alan Desmond, gastroenterologist and author of The Plant-Based Diet Revolution

Add more plant diversity to your diet.

“Your gut health is strongly linked to the variety of plant foods you eat,” says Desmond. “Aim 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.”

Because more plants mean more fibre, you should also ensure you’re drinking enough water. Desmond says that many people feel bloated or constipated simply because they aren’t adequately hydrated. “A good place to start is with a glass of water at breakfast and another at lunch. Aim for about two litres a day. You’ll know you’re getting enough when your wee is light yellow in colour.”

Dr Aisling Loy, sexual health specialist at St James’ Hospital in Dublin

Pay attention to your sexual health

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

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 “significantly reduce the risk of transmitting infections”.

And, if you notice changes in discharge, or pelvic pain, bleeding, itching, rashes, ulcers, lumps or bumps, get yourself checked. There’s nothing to be embarrassed about, according to Loy, as “doctors who specialise in sexual health see these issues every day.”

Miriam Hussey, integrative health and wellness coach, and author of Light Up

Manage stress through mindful breathing

Miriam Hussey at The Haddington Hotel in Dun Laoghaire, Dublin, Photo: Gareth Chaney

“The 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,” says Hussey, who trained as a pharmacist.

She suggests starting with belly breathing. “Inhale slowly through the nose, letting your belly blow up like a balloon,” she says.

“Pause 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.”

Sarah Keogh, dietitian

Eat breakfast

Intermittent fasting has become so popular that many of us now opt to skip breakfast. Keogh believes this is a mistake.

“Eating something in the morning helps you concentrate and focus better at work,” she says.

“It’s 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.”

Dr Tony Bates, clinical psychologist and author

Check in with yourself daily

Psychologist Dr Tony Bates 

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?

“It’s important to recognise when we are upset and to allow ourselves to feel what we feel in any given moment,” he says.

“The essence of good mental health is not about feeling good or bad. It’s about knowing what we feel and asking what might help.”