Healthier Living

 

Healthy Living

A healthy lifestyle has both short‑term and long‑term benefits. In the long term, eating well, staying active, and maintaining a healthy weight can reduce your risk of conditions such as cancer, diabetes, cardiovascular disease, osteoporosis, and obesity. In the short term, healthy habits can boost your energy, improve your mood, and help you feel and look your best.

Small, sustainable changes — eating healthier foods, getting your 5‑a‑day, enjoying treats in moderation, and moving more — can make a big difference. Below you’ll find practical tips and resources to help you get started.

Healthy Ireland also provides excellent tools and guides for healthy living.

Healthy Eating

A nourishing diet is the foundation of good health. Beyond weight management, balanced nutrition supports growth, immunity, and overall wellbeing.

Packaged and processed foods often contain excess sugar, salt, unhealthy fats, and calories. Try to choose whole, fresh foods such as:

  • Fresh fruits and vegetables
  • Whole grains
  • Fibre‑rich foods (beans, lentils, leafy greens)
  • Fresh fish
  • Lean meat and poultry
  • Healthy fats (nuts, seeds, olive oil)
  • Low‑fat dairy

Healthy Ireland’s Food Plans and Guides offer age‑specific advice, and Safefood.ie has a helpful healthy eating section.

101+ Square Meals

This free cookbook provides easy, low‑cost, nutritious recipes, along with tips on shopping, freezing food, and food safety. It includes sections on healthy eating, stocking your kitchen, cooking for one, and ideas for young people.

You can download the book directly from the link provided.

Other Useful Resources

Getting Active

Regular physical activity is essential for good health. Guidelines include:

  • Children & young people (2–18): At least 60 minutes of moderate to vigorous activity daily
  • Adults (18–64): 30 minutes of moderate activity, 5 days a week (or 150 minutes weekly)
  • Older adults (65+): Same as adults, with added focus on strength and balance
  • People with disabilities: Aim to be as active as ability allows, following age‑group guidelines where possible

Healthy Ireland provides detailed activity guidelines, and the HSE offers advice on exercise and nutrition.

Quitting Smoking

Smoking affects both physical and mental health. Quitting can be challenging, and it’s normal to feel irritable, low, or anxious in the early stages. Many people use cigarettes to cope with stress or emotions, so adjusting can take time.

Tips that may help:

  • Focus on positive thoughts
  • Challenge negative thinking
  • Take deep breaths
  • Use the Four Ds from the QUIT programme:
    • Distract yourself (walk, call someone)
    • Delay the urge
    • Deep breathe 20 times
    • Drink a glass of cold water

For more support, visit Quit.ie.

Think About Your Drinking

Many people notice improved mood, energy, and sleep when they reduce or stop drinking. Alcohol and hangovers can affect productivity, motivation, and wellbeing.

The HSE’s Ask About Alcohol pages include:

  • A Drinks Calculator
  • Tips for cutting down
  • Information on how alcohol affects health, weight, and mood

You can also explore Ways to cut down drinking to improve your mental health on the HSE website.

Disclaimer

This page provides general information only and is not a substitute for medical advice. While we aim to keep content up to date, errors may occur. Please discuss any health concerns with your GP. If you have suggestions or updates that may help others, we welcome your feedback.