Wellness advice can feel overwhelming: new trends every week, conflicting headlines, and an endless list of things you "should" be doing. As a nutritional therapist, I've found that the people who feel the biggest difference aren't the ones chasing quick fixes. They're the ones who get the basics right and do them consistently. Here are the four habits I come back to again and again.
1. Eat more fibre and eat the rainbow
Fibre is one of the most overlooked nutrients in the UK diet. Adults are advised to eat 30g a day, yet most of us manage around 20g or less. A higher-fibre diet is linked with a lower risk of heart disease, type 2 diabetes and bowel cancer. Fibre is also the main fuel for the bacteria in your gut.
Colour matters too. Different coloured fruits and vegetables provide different vitamins, minerals and phytonutrients, so more variety on your plate means more variety in what your body receives.
Easy wins:
- Swap white bread, rice and pasta for wholegrain versions.
- Add beans, lentils or chickpeas to soups, stews and salads.
- Top your breakfast with berries, nuts or seeds.
- Aim for at least three colours on your plate at each meal.
Frozen and tinned fruit and veg count too.
2. Take vitamin D through autumn and winter
Between October and March, UK sunlight isn't strong enough for our skin to make vitamin D, and it's difficult to get enough from food alone. That's why the NHS advises everyone to consider a daily 10 microgram supplement during these months. Some people should take it all year round, including those who spend little time outdoors or have darker skin.
Vitamin D contributes to the maintenance of normal bones and muscle function and to the normal function of the immune system.
A supplement only helps if you actually take it, and consistency is where most people fall down. Tie it to something you already do every day by keeping it next to the kettle, your toothbrush or wherever you eat breakfast. Out of sight really is out of mind.
Doctor Seaweed's Immunity+ supplement is a great one to take all year round as it contains food-sourced vitamin D3, paired with vitamin B12 and iodine to keep your immune system strong and energy levels up.
3. Protect your sleep, get daylight and move with purpose
No diet can fully make up for poor sleep. Aim for consistent bed and wake times, even at weekends, and give yourself some screen-free time to wind down in the evening.
Getting outside in natural light, ideally in the morning, helps set your body clock, which supports better sleep at night. A short walk before work or at lunchtime does double duty.
When it comes to movement, don't overlook strength. Resistance training supports muscle and bone health and becomes more important as we age. That includes weights, bodyweight exercises, resistance bands and Pilates. Two sessions a week is a great place to start.
4. Don't forget about iodine
Iodine rarely gets a mention, but it matters. It contributes to the normal production of thyroid hormones and normal thyroid function, as well as normal cognitive function and energy-yielding metabolism. It's especially important before and during pregnancy.
Despite this, the UK is now classed as mildly iodine deficient, and iodine is rarely included in everyday nutrition advice. The main dietary sources are dairy, fish and seafood, so anyone eating plant-based or cutting back on dairy may be more likely to fall short. Many plant milks aren't fortified with iodine, so it's worth checking the label.
Seaweed is one of nature's richest sources of iodine. However, levels vary hugely between types, so choose one with a consistent, clearly labelled iodine content rather than guessing. I recommend Pure Organic Seaweed Capsules to clients as this supplement contains nothing but 100% organic Scottish seaweed - a rich and natural source of essential iodine.
The bottom line is that none of these tips are trendy, and that's the point. Small, repeatable habits built into your everyday routine will do far more for your health than any quick fix. Pick one to start this week, make it automatic, then add the next.
Francesca Chetham is a nutritional therapist specialising in women's health and fertility nutrition.