Six simple ways to get a January wellness boost without breaking the bank
The festive season is over and normal life has finally fully resumed. While for many of us the start of a new year is the chance to reset habits to help improve mental and physical wellbeing, by the middle of the month all those good intentions may have already slipped by the wayside juggling the demands of life.
But whether you’re looking to augment an ongoing full-on overhaul to your fitness regime or just want to feel a little bit less sluggish this January, there are plenty of small, simple things you can do which will help make you feel better and they needn’t break the bank.
The Mirror Choice team has tried and tested a range of different things that can help give you a boost this January.
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I used an app to tackle my insomnia
It’s amazing what a good night’s sleep can do for you - there’s nothing better than waking up feeling refreshed and alert, ready to tackle whatever the day throws at you. According to the NHS, sleep allows our bodies to carry out functions that are vital for our physical and mental well-being.
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During sleep, new cells grow and existing cells are repaired, keeping us healthy, and our immune system strong. It’s also invaluable for our concentration, memory, and energy levels, reducing our cravings for carbohydrates and, in turn, helping us to stick to more healthy and balanced diets.
But what happens when you can't sleep well? Writer Rachel Sloper discovered an unusual way to tackle the issue. She explains: “I’ve never been the best sleeper, so when I discovered ’s dedicated suite of sleep resources, I got stuck in straight away. From soothing sleepcasts - 30-40 minute bedtime stories set against dreamy soundscapes narrated in a range of voices - to guided mediations and carefully curated sleep music playlists and radio stations, there’s plenty to try and find the approach that suits you.
"One night you could drift off to a guided audio tour of the fictional Cat Marina (think sounds of purring kittens, flowing water and the gentle bump of moored canal barges against their moorings), and the next, a story about the patrons of the Midnight Launderette, complete with the soothing white noise of whirring washing machines and tumble driers. Kind of like a “choose your own adventure”, but far more relaxing.”
Available on both the Apple and Google Play Store, on, offering 40% off memberships for a limited time. Its full-year subscription is £29.99 in the sale reduced from £49.99 and includes programmes to help with stress, mental health struggles, insomnia and more.
I’ve started drinking more water and reduced my caffeine intake
We all know that too much caffeine can be a bad thing but, despite that, a coffee can be one of life's great pleasures and the ideal way to break up the day. But after she started getting headaches, self-confessed coffee addict Narin Flanders looked at simple alternatives to reduce her caffeine intake.
She explains: “As someone who largely is fuelled by coffee, I had a realisation one weekend when I had a low-level headache most of the day that I was basically getting caffeine withdrawal as on weekdays I was punctuating gaps between work calls by stretching my legs and making a brew.
“I’ve tackled this in two ways - firstly I’ve started drinking more water. I don’t tend to like drinking water on its own but have started drinking both warm but, more often, in cold brew form. Caffeine-free and with none of the sweeteners of squash, it makes drinking water feel a bit more interesting - I especially love their zesty which is perfect hot and cold and, if I'm feeling run down, their Cold Weather Warrior which is a blend of echinacea, eucalyptus, peppermint and the tiniest kick of chilli.
“But despite my best intentions, we all know some days only coffee will do. To offset that, I’ve switched to lower caffeine coffee in my coffee pot. is, as the name would suggest, half caffeinated but packs as much punch in terms of flavour without leaving me jittery afterwards."
I add powdered collagen supplements to my first coffee of the day
If you are devoted to your morning coffee, there is a handy way to make it part of your fitness regime. Fans praise collagen supplements for helping with skin elasticity and nail and hair health and strength, as well as pointing to them being beneficial for joint, gut and bone health - especially important for women as they get older and powdered versions of the supplement can be added to hot drinks, smoothies and even soup to give you a boost.
Narin Flanders explains: “I always have great intentions to regularly take vitamins to help boost my immune system and, in recent years as I’ve got older, I have tried to incorporate collagen supplements into my routine alongside my regular one-a-day multivitamin.
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“However, I’ve found the taste of collagen tablets too off-putting, despite trying a range of different options, so a collagen based creamer that goes in my first coffee of the day has been brilliant. I've been using which is gluten and dairy free, dissolves perfectly and tastes exactly like ordinary creamer. For the first time I’ve been able to consistently take a supplement to help keep my nails and hair strong and I’ve noticed the difference after six weeks of using a tablespoon a day.”
I invested in a Stanley cup and have increased my water intake
With celebrity fans including Frankie Bridge boosting the reputation of the iconic mug and fans going crazy every time new colours launch, the Stanley quencher has already cemented its place as one of the essential accessories of 2024, with many shoppers saying it encourages them to drink more water.
The Mirror's Lucy Addicott has found herself converted by the viral phenomenon, which became popular on TikTok. She said: “It’s no secret that drinking more water can benefit your skin, hair, and overall well-being, but I often found myself getting to the end of the day having not hydrated enough. I’ve seen the viral everywhere and it wasn’t until I finally gave it a go that I realised what all the hype was about. I don’t know whether it’s the fact you don’t have to keep getting up to refill your water throughout the day, or just because it’s fun and aesthetically pleasing to drink out of, but I now find myself mindlessly drinking at least 2 litres a day - which is the recommended amount.
“As it is so popular, the official Stanley Quencher cup tends to fluctuate between being in and out of stock, but there are some cheaper alternatives out there that you can get if you don’t want to wait for payday. This is £35 and Frankie Bridge has even been seen sipping from it.”
I added Skin, Hair and Nail Gummies to my morning ritual
Another one of the team taking steps to ensure she's getting essential vitamins and minerals for 2024 is Bethan Shufflebotham. She explains: “A really easy and affordable way I’m making sure to take better care of myself in 2024 is through a tasty . The strawberry gummies from remind me a little of Haribo Strawbs, and don’t have that ‘fishy’ flavour a lot of health gummies have, which makes them a lot more enjoyable to take.
“The vegan vitamin supplement includes zinc to contribute to healthy hair, skin and nails, vitamin C to support collagen formation and vitamin A to maintain skin health. I had done really well at taking these last summer and noticed a marked difference in my and the clearness of my skin, but when I ran out I neglected to restock. However, since they’re now I replenished my stash to keep me going for the next three months at least.
“You can currently get a month’s worth of gummies for £7.92, down from £19.99 with the code ‘BEST’.”
If I'm ever feeling low I'll go out and walk my dogs
Of course some of the best boosts are totally free and Motoring Editor Gareth Butterfield's go-to way to brighten the day actually doesn't cost a penny. He says: "Even if it's just around the block for 10 minutes, spending time with dogs is a great way to lift your mood.
"The way my two bounce around at even a whispered mention of the word "walk" is infectious. They look so ecstatic and grateful to be spending time with you and reconnecting with all their favourite smells, and it always gives me a mental boost to know how much I've brightened up their day.
"From a more selfish perspective, just getting out in the fresh air and getting some exercise can give you that all-important endorphin hit. Just doing something different, taking a step away, changing scenery and taking your mind off things, can be really cathartic.
"Even if it's raining or blowing a gale, get out there, get your blood pumping, share a game of fetch, meet up with fellow dog-walkers and discuss the weather, and bask in all the positive energy you get from your delighted dog.
"Don't have a dog? I bet one of your neighbours does. Borrow it."
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