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GLP-1 medications have helped many people achieve significant weight loss, often in a relatively short period of time. While much of the conversation around these medications focuses on the changes seen on the scales, many people are equally surprised by the changes they notice in their skin.

One term that has gained attention in recent years is "Ozempic Face", a phrase commonly used to describe some of the facial changes that can occur following noticeable weight loss. Despite the media attention surrounding the term, the explanation is relatively straightforward. As body fat decreases, fat stores in the face may decrease too.

The face naturally relies on a network of fat pads beneath the skin to provide shape, softness and support. When these fat pads become smaller, facial features can appear more defined and contours may become more noticeable. At the same time, some people find that their skin looks less plump, feels drier, or appears less radiant than before.

While these changes are often a normal part of significant weight loss, a supportive skincare routine can help maintain hydration, comfort and a healthy-looking complexion throughout the process.

How Weight Loss Can Affect the Skin

Skin is remarkably adaptable, but it responds to changes occurring throughout the body. Factors that may influence the skin during weight loss include:

• Changes in body fat distribution
• Alterations in dietary intake
• Reduced calorie consumption
• Age-related changes in collagen and elastin
• Hydration levels
• Individual genetics and skin type
• The speed at which weight loss occurs

The faster body composition changes, the more noticeable skin-related changes may become. Understanding these changes can help you adjust your skincare routine to meet your skin's evolving needs.

1. Changes in Facial Volume

One of the most talked-about effects of rapid weight loss is a reduction in facial volume.

Fat is stored throughout the face, particularly in the cheeks, temples and around the eyes. As overall body fat decreases, these areas may become less full. Many people welcome a more defined appearance, but others may feel that their skin appears less supported or that certain features look more prominent than before.

Common changes can include:

• Flatter-looking cheeks
• Increased visibility of smile lines
• More noticeable under-eye hollows
• Enhanced facial contours
• A less rounded or softer facial appearance

These changes are often most noticeable in people who lose a significant amount of weight quickly.

Although skincare products cannot replace lost facial volume, maintaining optimal hydration can help skin appear smoother, fresher and more radiant.

Trilogy Polyglutamic+ Booster

When skin appears less plump, hydration becomes particularly important.

This lightweight booster:

• Helps attract and retain moisture
• Supports long-lasting hydration
• Improves the appearance of skin smoothness
• Enhances natural-looking radiance

By helping the skin retain water, hydrating ingredients can temporarily improve the appearance of dehydration-related fine lines and leave skin looking more refreshed.

2. Dryness, Dehydration and Dullness

While facial volume receives most of the attention, dryness is often one of the first changes people notice during weight loss.

Reduced food intake can sometimes mean lower consumption of nutrients that contribute to normal skin structure and function, including healthy fats, protein and various vitamins and minerals. Combined with seasonal factors, stress and lifestyle changes, this may leave skin feeling drier or looking less luminous than usual.

Signs of dehydrated or stressed skin may include:

• Tightness after cleansing
• Dry patches
• Rough texture
• Loss of radiance
• Increased sensitivity
• Makeup sitting differently on the skin

During this time, it can be helpful to simplify your routine and focus on maintaining hydration while supporting the skin barrier.

Trilogy Rosehip Cream Cleanser

Cleansing is often overlooked, but harsh cleansers can contribute to feelings of dryness and discomfort.

Benefits include:

• A creamy, non-stripping texture
• Gentle cleansing that removes impurities
• Supports skin comfort
• Helps maintain the skin's moisture balance

Using a nourishing cleanser can be particularly beneficial when skin feels more delicate or dehydrated.

Trilogy Certified Organic Rosehip Oil

Rosehip oil has long been valued for its nourishing properties.

It helps:

• Replenish moisture
• Nourish dry skin
• Provide essential fatty acids
• Enhance the appearance of radiance
• Support a healthy-looking complexion

Many people find facial oils especially useful during periods when the skin feels depleted or less resilient.

3. Changes in Firmness and Skin Elasticity

Another concern frequently reported during significant weight loss is a change in skin firmness.

Skin contains structural proteins, including collagen and elastin, which contribute to its appearance and flexibility. As we age, the production of these proteins naturally slows, making it harder for skin to adapt to changes in body shape and volume.

When weight loss occurs quickly, skin may not immediately adjust to the body's new contours. This can sometimes result in a looser or less firm appearance.

Areas commonly affected include:

• Jawline
• Neck
• Décolletage
• Upper arms
• Abdomen
• Inner thighs

The extent of these changes varies significantly between individuals and may depend on age, skin quality, genetics and the amount of weight lost.

Trilogy Pro-Collagen+ Power Serum

This targeted serum is designed to support skin that appears less firm.

Key benefits include:

• Helps improve the appearance of skin firmness
• Supports smoother-looking skin
• Enhances skin hydration
• Targets visible signs associated with age-related collagen decline

Trilogy Bakuchiol+ Booster Treatment

Bakuchiol has become increasingly popular as a gentle skincare ingredient.

Benefits include:

• Supports skin renewal
• Helps refine the appearance of skin texture
• Contributes to smoother-looking skin
• Offers a plant-based alternative for those seeking a gentler approach

Trilogy Pro-Collagen+ Neckline TLC Treatment

The neck and décolletage are often among the first areas where changes in skin firmness become noticeable.

This treatment is specifically developed for these delicate areas and helps:

• Improve the appearance of texture
• Support smoother-looking skin
• Enhance hydration
• Promote a firmer-looking appearance

4. Why the Skin Barrier Deserves Extra Attention

When discussing hydration and firmness, it's important not to overlook the skin barrier.

The skin barrier acts as the body's first line of defence against environmental stressors and plays a critical role in helping skin retain moisture. When the barrier becomes compromised, skin may feel dry, sensitive or more easily irritated.

Supporting your skin barrier can be particularly important during periods of significant body change.

Common signs that skin may need extra support include:

• Persistent dryness
• Tightness
• Flaking
• Increased sensitivity
• Reduced comfort after cleansing

Trilogy Pro-Collagen+ Milk Cream

Designed to provide rich nourishment and hydration, this moisturiser helps:

• Replenish essential lipids
• Improve skin comfort
• Support moisture retention
• Leave skin feeling soft and nourished

Trilogy Certified Organic Rosehip Oil

Used alongside a moisturiser, rosehip oil can help lock in hydration while providing additional nourishment.

Benefits include:

• Omega-rich nourishment
• Enhanced hydration
• Support for skin resilience
• Improved comfort for dry skin

Beyond Skincare: Lifestyle Factors That Matter

Skincare is only one piece of the puzzle.

Supporting your skin from within can be just as important during periods of weight loss.

Consider focusing on:

Staying Hydrated - Water plays an important role in maintaining overall wellbeing and skin comfort.

Eating a Balanced Diet

Where possible, include:

• Protein-rich foods
• Healthy fats
• Colourful fruits and vegetables
• Wholegrains
• Fibre-rich foods

Prioritising Sleep

Quality sleep supports many of the body's natural restorative processes and is an essential part of overall skin wellness.

A Simple Trilogy Routine for Skin Support During Weight Loss

Morning

1. Trilogy Rosehip Cream Cleanser
2. Trilogy Pro-Collagen+ Power Serum
3. Trilogy Pro-Collagen+ Milk Cream
4. Broad-spectrum SPF

Evening

1. Trilogy Rosehip Cream Cleanser
2. Trilogy Polyglutamic+ Booster
3. Trilogy Bakuchiol+ Booster Treatment
4. Trilogy Certified Organic Rosehip Oil
5. Trilogy Replenishing Night Cream or Vitamin C Ceramide Night Cream

Significant weight loss can bring visible changes to the skin, particularly around facial volume, hydration, radiance and firmness. While these changes can sometimes be unexpected, they are often a natural part of the body's adjustment process.

Although skincare cannot replace lost facial volume or prevent all visible changes associated with weight loss, a thoughtful routine focused on hydration, nourishment and barrier support can help skin look and feel its best throughout the journey.

By combining gentle skincare with healthy lifestyle habits, you can support a comfortable, resilient and healthy-looking complexion at every stage of your weight-loss journey.

Skin changes vary between individuals. If you have concerns about changes in your skin or questions relating to prescribed medications, seek advice from your healthcare professional.

SHOP THE ROUTINE

As the seasons change, it's not unusual to notice changes in your skin. Cooler temperatures, central heating, wind exposure, and lower humidity can all contribute to skin that feels drier, tighter, or less radiant than it did during summer.

This seasonal transition is often a good time to reassess your skincare routine and focus on products that help maintain hydration and support the skin barrier. One ingredient that continues to earn its place in many skincare routines is rosehip oil.

How Autumn Affects Your Skin

During the summer months, skin is exposed to increased UV rays, heat, and outdoor elements. As temperatures drop, environmental conditions begin to shift.

Common seasonal skin concerns may include:

• Dryness and dehydration
• Skin feeling tight or uncomfortable
• A dull or lacklustre complexion
• Increased sensitivity to weather changes
• Changes in skin texture

Adapting your skincare routine to suit the season can help maintain healthy-looking, comfortable skin throughout autumn and winter.

What Is Rosehip Oil?

Rosehip oil is extracted from the seeds of the rose plant and is valued for its naturally occurring essential fatty acids and antioxidants.

Trilogy's Certified Organic Rosehip Oil has become one of the brand's most recognised products, loved by skincare enthusiasts worldwide for its simplicity and versatility.

Lightweight and easily absorbed, it can be incorporated into both morning and evening skincare routines.

Supporting Hydration and the Skin Barrier

One of the key reasons people reach for facial oils during autumn is to help reduce moisture loss and support skin hydration.

Rosehip oil contains essential fatty acids that help nourish the skin and complement your moisturiser by locking in hydration. For many people, this can be particularly beneficial during colder months when environmental factors can leave skin feeling dry.

When applied regularly as part of a balanced skincare routine, rosehip oil can help leave skin feeling softer and looking more supple.

Bringing Back Radiance

As summer fades, it's common for skin to appear dull due to seasonal changes, reduced humidity, and lifestyle factors.

Many people incorporate rosehip oil into their routine to enhance their skin's natural glow and improve the appearance of tired-looking skin. Its lightweight texture means it layers easily with serums, moisturisers, and other skincare products without feeling heavy.

Creating a Simple Autumn Skincare Routine

Autumn is often a good time to simplify your skincare routine and focus on consistent daily care.

A simple routine might include:

Morning

1. Gentle cleanser
2. Hydrating serum
3. Moisturiser
4. SPF protection

Evening

1. Cleanser
2. Trilogy Certified Organic Rosehip Oil
3. Nourishing night cream

The goal isn't to use more products, but to choose products that help your skin feel comfortable and hydrated as seasons change.

Why Trilogy Rosehip Oil Remains a Favourite

Extracted from organically grown, hand-picked rosehips and gently cold-pressed to preserve its natural goodness, this nutrient-rich oil is packed with essential fatty acids that help nourish and support healthy-looking skin. Every batch is rigorously tested to ensure a minimum of 80% Omega 3, 6 and 9, delivering the consistent quality and performance Trilogy is known for.

A single ingredient, certified organic powerhouse with multi-purpose appeal, Trilogy Rosehip Oil continues to be a staple in skincare collections around the world.

Plus it’s clinically proven to reduce the appearance of:

·         Scars by 41%*

·         Stretchmarks by 43%​*

·         Fine lines & wrinkles by 23%^

It can be used to support healthy-looking skin, soften dry cuticles, condition nails, tame frizz, add shine to hair, and care for dry areas of the body. Its lightweight texture makes it an easy multipurpose addition to any beauty routine, delivering natural nourishment wherever it is needed most.

Whether you're looking to refresh your routine for autumn or simply introduce a facial oil for the first time, rosehip oil offers a straightforward way to support healthy-looking skin throughout the season.

*Results obtained by expert clinician's assessment. Twice daily use on 10 women over 12 weeks. ^Results obtained by measured study and expert clinician's assessment. Twice daily use on 20 women over 8 weeks. Independent clinical studies. Individual results may vary.

SHOP ROSEHIP OIL

The excitement of summer has faded, the evenings are getting darker, and suddenly we're reaching for cosy jumpers, warming meals, and an extra blanket on the sofa. Whether you love autumn or spend the season mourning longer days, there's no denying that this time of year brings a noticeable shift in our routines.

Now is  the ideal time to make a few small changes that can help you feel more organised, comfortable, and ready for the winter months ahead.

Here are five simple ways to embrace the season and create an autumn routine you'll actually enjoy sticking to.

1. Treat Autumn as Your Second New Year

January gets all the attention when it comes to fresh starts, but autumn might actually be the better time for one.

By October, many of us naturally settle back into more structured routines. Schools are back, holidays are over, work schedules feel more predictable, and the festive season is still far enough away that we have a chance to get organised before things become hectic.

Instead of setting ambitious goals, try asking yourself a few simple questions:

• What's working well in my routine right now?
• What feels chaotic?
• Is there one small habit I'd like to improve?
• Am I making enough time for myself?

Sometimes the smallest adjustments make the biggest difference. Going to bed a little earlier, preparing lunches the night before, taking a short daily walk, or scheduling time to relax can help create a routine that feels much more manageable as winter approaches.

2. Make the Most of the Daylight While It's Here

One of the biggest changes during autumn is how quickly daylight seems to disappear.

Before we know it, we're leaving home in the dark and coming back in the dark, spending much of the day indoors without seeing much natural light at all.

That's why autumn is a great reminder to make the most of the daylight when you can.

This doesn't need to mean long countryside walks or ambitious weekend hikes.

Sometimes it's as simple as:

• Taking a walk during your lunch break
• Walking to the shops instead of driving
• Spending a few minutes outside with your morning coffee
• Planning outdoor activities at weekends

Fresh air and a change of scenery can be a welcome break from screens, busy schedules, and endless to-do lists.

3. Add More Colour and Variety to Your Meals

It's also the season when many people start enjoying autumn favourites like soups, roasted vegetables, warming breakfasts, and seasonal ingredients that make meals feel a little cosier.

Think butternut squash, beetroot, apples, pears, mushrooms, root vegetables, and warming bowls of porridge. It's a great time of year to experiment with different foods, flavours, and recipes.

Rather than focusing on strict food rules, try aiming for variety.

A simple way to do that is by including a wider range of:

• Fruits
• Vegetables
• Wholegrains
• Beans and lentils
• Nuts and seeds

You could also experiment with seasonal foods you don't normally buy or try adding different colours to your plate throughout the week.

Many people also enjoy including fermented foods such as yoghurt, kefir, kimchi, miso, or sauerkraut simply because they add interesting flavours and something different to everyday meals.

And while it might not feel as important when the weather cools down, don't forget to keep a drink nearby throughout the day. It's surprisingly easy to drink less water during autumn and winter without noticing.

4. Create an Autumn Evening Routine You'll Look Forward To

The darker evenings naturally encourage us to spend more time at home, making this the perfect season to establish an evening routine that helps you properly switch off.

That might include:

• Reading a few chapters of a book
• Lighting a candle or turning on your diffuser
• Listening to music or a podcast
• Enjoying a warm bath
• Spending less time scrolling before bed

Think of it less as a wellness routine and more as a way to create a little breathing space at the end of the day.

5. Review Your Seasonal Essentials

Rather than waiting until you've run out of something, October can be a useful reminder to check what's already in your wellness cabinet and decide what you'd like to keep on hand for the season ahead.

Vitamins

Many people choose to include vitamins as part of their daily routine throughout autumn and winter. Whether you prefer a single vitamin or a broader supplement routine, this time of year can be a useful opportunity to check your supplies and make sure you have what you need for the months ahead.

Minerals

Mineral supplements remain a popular part of many people's routines. As seasons change and daily habits shift, autumn can be a good time to review the products you already use and decide whether they're still the right fit for your lifestyle.

Omega-3 Supplements

Omega-3 products continue to be a staple in many households. Available in a range of formats, they're often included alongside other daily supplements as part of a simple, established routine.

Probiotics

Probiotics have become increasingly popular in recent years and are now a regular feature in many supplement collections. Autumn provides a convenient opportunity to review the products you currently use and restock if needed.

Everyday Wellness Products

Seasonal essentials aren't just limited to supplements.

Many people like to keep a selection of everyday wellness products close at hand throughout autumn and winter. This could include herbal teas, botanicals, aromatherapy and cold and flu essentials.

Shop Winter Essentials Today →

Get ahead of the season, stock up on your favourites, and enjoy a cosy, well-prepared winter.

When we think about supporting our health during autumn and winter, we often focus on vitamins, exercise, and getting enough sleep. But one area that is increasingly recognised for its role in overall wellbeing is gut health.

Your gut is home to trillions of microorganisms, collectively known as the gut microbiome. These microorganisms help with digestion, nutrient absorption, and interact closely with the body's immune system. As researchers continue to explore this relationship, it's becoming clear that maintaining a healthy gut is an important part of supporting overall health.

Understanding the Gut-Immune Connection

A large proportion of the body's immune cells are located within the digestive tract. This allows the immune system to constantly monitor what enters the body through food and drink while interacting with the vast community of microorganisms that live in the gut.

The digestive system acts as a protective barrier, helping the body absorb nutrients while supporting normal immune functions. Scientists believe that ongoing communication between gut microbes and immune cells plays an important role in maintaining this balance.

While gut health isn't the only factor that influences immunity, it is one piece of the wider wellbeing picture.

More Than Digestion: The Gut-Brain Connection

The gut doesn't just communicate with the immune system. It also has a close relationship with the brain through what's often called the gut-brain axis.

Many people have experienced "butterflies" before a stressful event or noticed digestive changes during periods of stress. This is because the gut and brain are constantly sending signals to one another.

Although research is ongoing, this connection highlights how digestive health may influence overall wellbeing and why looking after your gut can support a healthy lifestyle.

Why Gut Health Matters During Autumn and Winter

Seasonal changes can affect the habits that contribute to digestive wellbeing. Colder weather often brings changes to our diet, activity levels, sleep patterns, and daily routines.

During the autumn and winter months, many people:

• Eat fewer fresh fruits and vegetables
• Become less physically active
• Experience higher stress levels
• Spend more time indoors
• Rely more heavily on convenience or comfort foods

These lifestyle changes can impact digestive health, making it a good time to focus on habits that support a balanced gut microbiome.

Supporting Your Gut Naturally

One of the best ways to support gut health is to eat a varied diet rich in plant foods and fibre. Fibre helps nourish beneficial gut bacteria and supports normal digestive function.

Including foods such as whole grains, fruits, vegetables, legumes, nuts, and seeds can help increase fibre intake and encourage greater diversity within the gut microbiome.

Fermented foods such as live yoghurt, kefir, kimchi, and sauerkraut can also form part of a balanced diet and provide naturally occurring microorganisms.

Understanding Probiotics and Prebiotics

You may have heard the terms probiotics and prebiotics, but they serve different purposes.

Probiotics are live microorganisms found in certain foods and supplements.

Prebiotics are types of fibre that act as food for beneficial gut bacteria.

Together, they can help support a healthy and balanced gut environment as part of an overall healthy lifestyle.

Everyday Habits for Better Gut Health

Alongside nutrition, several lifestyle habits can support digestive wellbeing:

• Eat a varied, balanced diet
• Stay physically active
• Drink enough water
• Prioritise quality sleep
• Manage stress

Some people choose to include probiotic or prebiotic supplements as part of their wellness routine.

Gut health is about far more than digestion. The digestive system is closely connected to immune function, nutrient absorption, and other aspects of overall wellbeing. By supporting your gut through a balanced diet and healthy lifestyle habits, you can help create a strong foundation for health throughout the colder months.

Ready to support your digestive wellbeing? Explore our range of gut health solutions.

This October, we're delighted to welcome two renowned voices in the world of nutrition and women's health.

Whether you're looking to deepen your understanding of health and wellbeing, learn practical strategies to support your lifestyle, or hear directly from some of the most respected experts in their fields, these special events promise to be both informative and inspiring.

Read on to discover more about our upcoming seminars with Dr Marilyn Glenville and Patrick Holford and reserve your place for what promises to be an exciting month of health education.

Dr Marilyn Glenville Seminars

Who is Dr Marilyn Glenville?

Dr Marilyn Glenville is one of the UK's leading nutritionists, specialising in women's health. She is a bestselling author, internationally respected speaker and educator, known for translating complex nutritional science into practical advice that can be applied in everyday life.

Over the course of her career, she has worked extensively in the areas of hormonal health, fertility, menopause and healthy ageing, helping thousands of women better understand the role nutrition can play throughout different life stages.

Dr Glenville is particularly recognised for her expertise in:

• Women's health
• Hormonal wellbeing
• Fertility and pre-conception nutrition
• Menopause support
• Healthy ageing
• Nutritional medicine

What Can Attendees Expect?

At these engaging seminars, attendees will gain valuable insights into nutrition and wellbeing, with practical takeaways that can be applied to everyday life.

Topics across Dr Glenville's October tour will include:

• Balancing hormones naturally
• Healthy ageing and metabolism
• Managing stress and anxiety
• Improving energy, sleep and cognitive function
• Digestive health and natural diabetes prevention
• Mental health and neurodivergence
• Brain fog, memory and menopause support
• Audience Q&A sessions

Event Details

Dr Marilyn Glenville will be appearing at a number of locations across Ireland, including Dublin, Galway, Tralee, Bantry, Ennis, Kilkenny and Wexford. Seminar topics vary by venue, offering attendees the opportunity to explore a range of health and wellbeing subjects tailored to different life stages and health concerns.

Dublin

Date: Wednesday, 30 September
Hosted by: IINH
Time: 6:30pm
Venue: Talbot Hotel
Topic: Balance Your Hormones
Book Tickets: https://www.eventbrite.ie/e/how-to-balance-your-hormones-naturally-tickets-1994010703692

Galway

Date: Thursday, 1 October
Hosted by: Evergreen
Time: 6:30pm
Venue: Evergreen Head Office
Topic: Healthy Ageing Starts with Your Metabolism
Book Tickets: https://www.eventbrite.ie/e/healthy-ageing-how-to-stay-younger-for-longer-tickets-1999375984391

Tralee

Date: Saturday, 3 October
Hosted by: Horan's Health Stores
Venue: Rose Hotel

Topics:

• How to Balance Your Hormones
• Natural Solutions to Digestive Problems & How to Prevent Diabetes Naturally

Time: TBC
Booking: Contact any Horan's Health Store

Tralee

Date: Sunday, 4 October
Hosted by: Horan's Health Stores
Venue: Rose Hotel

Topics:

• How to Overcome Stress & Anxiety in Your Daily Life
• Tired All the Time? How to Get Your Energy Back, Sleep Well, Improve Your Memory and Reduce Stress & Anxiety

Time: TBC
Booking: Contact any Horan's Health Store

Bantry

Date: Monday, 5 October
Hosted by: Organico
Time: 6:30pm
Venue: Organico Café
Topic: Mental Health & Wellbeing: Neurodivergence
Book Tickets: https://www.organico.ie/dr-marilyn-glenville-event-ticket-2025.html

Ennis

Date: Tuesday, 6 October
Hosted by: The Health Connection
Time: 6:30pm
Venue: The Old Ground Hotel
Topic: Diabetes & Dementia
Booking: Contact The Health Connection

Kilkenny

Date: Wednesday, 7 October
Hosted by: The Natural Health Store
Time: 6:30pm
Venue: Hotel Kilkenny
Topic: Balance Your Hormones and Clear Your Brain Fog
Booking: Contact Natural Health Store Kilkenny

Wexford

Date: Thursday, 8 October
Hosted by: The Natural Health Store
Time: 6:30pm
Venue: Whites Hotel
Topic: Balance Your Hormones and Clear Your Brain Fog
Booking: Contact Natural Health Store Wexford

Patrick Holford Seminars

Who is Patrick Holford?

Patrick Holford is one of the most influential figures in nutritional health and is widely known for his work in promoting evidence-based approaches to optimum nutrition.

As an author, educator and founder of the Institute for Optimum Nutrition, he has spent decades helping people understand the impact that diet, nutrients and lifestyle choices can have on overall wellbeing.

Patrick's areas of expertise include:

• Optimum nutrition
• Nutritional therapy
• Healthy ageing
• Brain health
• Energy and vitality
• Evidence-based wellness strategies

What Can Attendees Expect?

This seminar will provide attendees with practical, science-backed information designed to help support long-term health and wellbeing.

Patrick Holford's October talks will explore a range of fascinating health topics, including:

• Brain health and cognitive function
• Alzheimer's prevention and healthy ageing
• The foundations of optimum nutrition
• Audience Q&A opportunities

Whether you're new to nutrition or already passionate about health, these events offer a unique opportunity to learn directly from one of the field's leading educators.

Event Details

Patrick Holford will be visiting Ireland in October, with seminars taking place in Cork and Dublin.

Cork Event: Upgrade Your Brain

Date: Sunday, 11 October 2026
Hosted by: Here's Health
Time: 3:00pm
Venue: Rochestown Park Hotel, Cork
Book Tickets: https://www.hereshealth.ie/products/health-wellness-event-2026-11th-october-2026

Dublin Event: Alzheimer's Prevention

Date: Monday, 12 October 2026
Hosted by: CNM
Time: 6:30pm
Venue: Clayton Hotel Ballsbridge, Merrion Road, Ballsbridge, Dublin 4, D04 P3C3
Topic: Alzheimer's Prevention
Booking: https://bit.ly/PatrickHolford-CNM 

As summer draws to a close, September brings a natural opportunity to reset. School runs return, work schedules become busier and daily routines start to take shape again. While many of us focus on getting organised, eating well or exercising more, one area that is often overlooked is sleep.

Quality sleep plays an important role in our overall wellbeing, and creating healthy evening habits can help us make the most of our rest. Rather than searching for a quick fix, good sleep often starts with consistent routines and small lifestyle changes that support relaxation.

Why your bedtime routine matters

Our bodies thrive on routine. Going to bed and waking up at similar times each day helps establish a regular sleep pattern and signals to the body when it is time to wind down.

A predictable evening routine can also provide a sense of calm after a busy day. Whether it's reading a book, having a warm bath or practising mindfulness, repeating the same relaxing activities each evening can help create a clear transition between the demands of the day and the restfulness of the night.

The importance of winding down

Modern life keeps us constantly connected. Emails, social media and streaming services can make it difficult to switch off when bedtime arrives.

Creating a period of calm before bed can help support relaxation. Consider setting aside 30 to 60 minutes before sleep to step away from screens, reduce stimulation and focus on activities that help you unwind.

Simple habits such as dimming the lights, listening to calming music or enjoying a relaxing shower can make a meaningful difference to your evening routine.

The nervous system and relaxation

The nervous system plays a vital role in how we respond to the demands of everyday life. During busy periods, it can be challenging to move from a state of alertness into one of relaxation.

Supporting normal nervous system function is therefore an important part of overall wellbeing and can contribute to a balanced approach to daily life. Alongside healthy sleep habits, ensuring adequate intake of key nutrients may help support these normal functions.

Magnesium: An Essential Mineral

Magnesium is an essential mineral involved in hundreds of processes throughout the body.

It contributes to:

✔ Normal functioning of the nervous system

✔ Normal muscle function

✔ Reduction of tiredness and fatigue

✔ Normal energy-yielding metabolism

Because of these important roles, magnesium is a popular choice for those looking to support their overall wellbeing as part of a healthy lifestyle.

How BetterYou Magnesium fits with your bedtime routine

BetterYou Magnesium products offer a convenient way to incorporate magnesium into your daily wellness routine.

Whether used as part of your evening self-care or included in your broader wellbeing plan, BetterYou Magnesium products can complement other healthy sleep-supporting habits such as maintaining a consistent bedtime, creating a relaxing environment and prioritising time to unwind.

Combined with a balanced diet and healthy lifestyle, magnesium can form part of a practical approach to supporting everyday wellbeing.

Practical Evening Habits for Better Sleep

Good sleep is rarely about one magic ingredient. Instead, it is often the result of consistent habits that help create the right conditions for rest.

Try incorporating these simple changes into your evening:

• Reduce screen time before bed
• Keep your bedroom cool, comfortable and dark
• Avoid caffeine later in the day
• Maintain a regular bedtime where possible
• Create a relaxing pre-bed ritual that helps you unwind
• Make time for quiet activities such as reading or gentle stretching

Small Habits, Big Difference

As routines settle back into place this September, consider making sleep a priority. Building a consistent evening routine, creating a calm environment and supporting your wellbeing with nutrients such as magnesium can help lay the foundations for a healthier, more balanced lifestyle.

As the days begin to shorten and autumn settles in, it's a good time to think about vitamin D. Unlike many nutrients, vitamin D is unique because our bodies can produce it when our skin is exposed to sunlight.

The challenge in Ireland is that our climate and location don't allow for vitamin D production all year round. According to the Food Safety Authority of Ireland (FSAI), there is an extended winter period, from around the end of October to March, when sunlight isn't strong enough to support adequate vitamin D production in the skin.

That's why vitamin D becomes particularly important as we move into the autumn and winter months.

What is Vitamin D?

Vitamin D is an essential nutrient that supports several important functions in the body.

It contributes to:

• The maintenance of normal bones
• Normal muscle function
• The normal function of the immune system

Vitamin D also helps the body absorb and use calcium, making it an important nutrient for maintaining healthy bones throughout life.

Why is Vitamin D Particularly Important in Ireland?

Less Sunlight During Winter

Our bodies naturally produce vitamin D when ultraviolet B (UVB) rays from sunlight reach the skin. However, because Ireland is located at a northerly latitude, UVB levels are too low during the extended winter months for most people to produce sufficient vitamin D from sunlight alone.

Summer Sunshine Doesn't Always See Us Through Winter

While spending time outdoors during the summer can help build vitamin D stores, it doesn't always guarantee adequate levels throughout the winter months.

Factors such as time spent indoors, skin tone, sunscreen use, clothing coverage and lifestyle habits can all influence how much vitamin D your body produces and stores.

Food Sources of Vitamin D

Although vitamin D is found in relatively few foods, including these foods regularly may help contribute to your intake.

Some of the best natural sources include oily fish such as:

• Salmon
• Mackerel
• Trout

Vitamin D can also be found in eggs, meat and foods fortified with vitamin D, including some dairy products and breakfast cereals.

Who Should Consider Supplementation?

Current Irish guidance recommends vitamin D supplementation during the winter months for many people.

The FSAI recommends that healthy teenagers and adults aged 12 to 65 years who are fair-skinned and receive adequate summer sunlight take a daily supplement providing 15µg (600 IU) of vitamin D during the extended winter period.

Similarly, the HSE advises people aged 13 to 64 to take 15µg (600 IU) of vitamin D from Halloween through to St Patrick's Day.

Some groups are advised to supplement throughout the year, including:

• People with darker skin tones
• People who have little or no exposure to sunlight
• People who are pregnant

These groups may be at a greater risk of low vitamin D status.

As autumn approaches, vitamin D is worth putting back on your wellbeing radar. With less UVB sunlight available during the colder months, it can be more difficult to maintain vitamin D levels through sunlight alone.

Ensuring adequate vitamin D intake can help support normal bones, normal muscle function and the normal function of the immune system.

If you're unsure whether vitamin D supplementation is appropriate for you, it's always best to consult the latest HSE and FSAI guidance or speak with a healthcare professional.

In our fast-paced lives, quality sleep often feels like a luxury rather than a daily necessity. Yet, the ritual of winding down is one of the most powerful investments you can make in our long-term health and wellbeing. Creating a sanctuary of calm, starting within the bedroom, is a foundational step towards restorative rest.

Cultivating a peaceful evening routine can be supported by the thoughtful use of aromatherapy. By engaging the senses, it is possible to signal to the mind and body that it is time to shift from the pressures of the day into a state of deep, quiet recover.

The Art of the Evening Wind-Down

Creating a sleep-ready environment involves more than just a comfortable pillow; it is about sensory cues. The following pure essential oils are particularly effective for helping to drift off:

·       Lavender: Known for relaxation, its gentle, floral aroma is celebrated for soothing a busy mind. Whether choosing Organic or Ethically Harvested options, the calming properties remain a timeless staple for any bedside table.

Bergamot: While often associated with uplifting energy, bergamot possesses a unique ability to balance the nervous system, helping ease the physical sensations of stress when preparing to settle down.

Frankincense: Whit a deep, woody and slightly balsamic scent, frankincense is excellent for grounding. It encourages deeper, slower breathing, which is essential for transitioning into a restful state.

The Sleep Better Blend

Sometimes, the most effective solution is a harmonious combination of natural oils. The Tisserand Aromatherapy Sleep Better blend has been expertly formulated to assist with a bedtime routine. By combining calming Jasmine, grounding Sandalwood and soothing Lavender, this blend creates a luxurious, enveloping atmosphere designed to quiet the senses and support a better night’s rest. 

How to Use Essential Oils for Restful Sleep

Integrating essential oils into an evening routine is simple and versatile. Here are several effective methods to incorporate these oils:

·       Evening Diffuser Blend: Add 4-6 drops of the Sleep Better diffuser oil or Lavender essential oil to a diffuser 30 minutes before bed. This allows the aroma to fill the room, creating a calming space for rest.

·       Soothing Bath: For a relaxing evening soak, add 3 drops of Lavender and 2 drops of Frankincense to 10ml of blending oil and mix. Add the blend to your bath before stepping in and swirl to disperse. You could also use the Sleep Better Bath & Shower Wash to help promote inner calm, leaving skin soft and replenished.

·       Bedtime Body Oil: For a deeply grounding ritual, add 5 drops of Vetiver to 10ml of blending oil and massage into pulse points such as the wrists, temples and soles of the feet, to help prepare the body for sleep. Or, use the Sleep Better Massage & Body Oil to nourish your skin and calm your mind before bed.

·       Pillow Mist Ritual: Spritz the mist around your body, room or onto your pillow to encourage deep relaxation, helping you fall asleep more easily and wake up feeling restored.

Consistency is essential. By repeating these small rituals, it becomes easier to train the brain to recognise the transition into rest.

August has a funny way of sneaking up on us.

One minute you're enjoying lazy summer mornings, and the next you're buying school uniforms, looking for lunchboxes and wondering how everyone is going to get out the door on time again.

Going back to school is exciting, but it can also feel a little hectic. The good news is that a few small adjustments before September arrives can make the transition a lot smoother for both children and parents.

Ease Back into a Sleep Routine

If bedtimes have drifted a little later over the summer, don't worry you're not alone.

Rather than trying to switch straight from holiday mode to school mode overnight, try making small changes during August. Moving bedtime forward by 15–20 minutes every few days can help everyone adjust gradually.

A little extra sleep can make a big difference when it comes to mood, concentration and those early school starts.

Keep an Eye on Screen Time

Let's be honest, screens tend to get a bit more airtime during the summer holidays.

As September approaches, it can help to gently reintroduce some boundaries around screen use, especially in the evenings.

No need for a dramatic crackdown. Small changes are often easier for everyone to stick to.

Some simple ideas include:

• Keeping phones and tablets out of bedrooms at night.
• Having screen-free family meals.
• Encouraging a tech-free hour before bed.
• Swapping some screen time for reading, drawing, puzzles or outdoor play.
• Leading by example where possible (yes, parents included!).

Reducing evening screen time can also help support better sleep, making those early school mornings feel a little less challenging.

Keep Breakfast Simple

Mornings are busy enough without trying to create a picture-perfect breakfast.

The aim is simply to get some fuel on board before the day begins.

Some easy options include:

• Porridge with berries or banana
• Eggs on wholegrain toast
• Greek yoghurt with fruit
• Overnight oats
• Smoothies made with fruit and yoghurt
• Peanut butter and banana on toast

Including some protein and fibre can help keep energy levels steady throughout the morning.

Get Children Involved

Getting ready for the new school term doesn't have to be a one-person job.

Children often enjoy having small responsibilities, and it can make mornings much less stressful.

Depending on their age, they might:

• Lay out their uniform the night before
• Pack their school bag
• Fill their water bottle
• Help prepare breakfast
• Choose fruit and snacks for lunchboxes

A simple checklist on the fridge can work wonders and helps children build confidence while taking some pressure off parents.

Think About Vitamin D

As we move away from the brighter months of the year, many people in Ireland start thinking about their Vitamin D intake.

Vitamin D supports normal immune system function and helps maintain healthy bones and muscles. It's one of those nutrients that tends to get more attention as autumn approaches.

Lunchboxes Don't Need to Win Awards

It's easy to feel pressure when scrolling through social media, but most children aren't looking for a lunchbox masterpiece.

Simple often works best, a balanced lunchbox might include:

• A source of protein
• Wholegrain carbohydrates
• Fruit
• Vegetables
• Water

If it gets eaten and provides some good nutrition, that's a win.

Plan Ahead Where You Can

September can feel like a juggling act. Between school runs, work, activities and homework, even deciding what's for dinner can feel like too much some days.

A little planning can go a long way.

Try:

• Writing a rough meal plan for the week.
• Keeping healthy snacks within easy reach.
• Preparing a couple of freezer-friendly meals.
• Packing school bags the night before.
• Putting uniforms, shoes and coats in one place ready for the morning.

Small jobs done in advance can make busy weekdays feel much calmer.

Remember Parents Need Looking After Too

Back-to-school season isn't just tiring for children.

Parents are often managing schedules, activities, lunches, homework and work commitments all at the same time.

Try to make space for the basics:

• Get enough sleep where you can.
• Stay hydrated.
• Keep healthy snacks handy.
• Take a walk or get some fresh air when possible.
• Lower the pressure to have everything perfectly organised.

You don't need a perfect wellness routine just a few habits that help you feel your best.

Focus on Progress, Not Perfection

The families who seem to manage September best aren't necessarily the most organised.

They're usually the ones who keep things realistic.

A few earlier nights, simple breakfasts, packed bags and a bit of planning can make a huge difference. There will still be forgotten homework, missing shoes and chaotic mornings from time to time and that's completely normal.

The goal isn't perfection.

It's simply making the return to school feel a little easier for everyone.

So as August winds down, focus on a few simple wins: a little more sleep, a little less screen time, easy breakfast options and some small bits of preparation. Those everyday habits often make the biggest difference when September rolls around.

Most people think hay fever is a spring problem. Then August arrives and they're still carrying tissues everywhere.

If you're wondering why your symptoms haven't disappeared, you're not imagining it. While tree pollen season is mostly behind us, grass pollen can continue through much of the summer and weed pollens become more prominent as we move into late summer and early autumn.

The result? Plenty of people are still dealing with sneezing, itchy eyes, congestion and that annoying blocked-up feeling long after spring.

The Problem Isn't Always Pollen

When people think of hay fever, they usually focus on what's happening outdoors.

But pollen doesn't stay outside.

It gets trapped in your hair, your clothes, your car and your bedding. Open windows can bring it into the house, and pets can unknowingly carry it indoors after walks.

That's why some people feel like they're getting no relief, even when they're spending more time inside.

One of the Most Underrated Tools: Nasal Washing

When customers ask us what non-drug approach is worth trying first, nasal washing is often high on the list.

A saline nasal rinse doesn't treat allergies, but it can help physically wash pollen, dust and mucus out of the nasal passages. You're removing the irritants rather than trying to fight them.

Many people use a saline spray, squeeze bottle or neti pot once or twice daily during heavy pollen periods.

The key is consistency. If you're spending time outdoors, a quick rinse when you come home may help remove some of the pollen you've been exposed to throughout the day.

What About Quercetin?

Quercetin has become one of the most talked-about supplements during allergy season.

It's a naturally occurring plant compound found in foods like onions, apples, berries and broccoli.

Many people choose quercetin supplements as part of their seasonal wellness routine. It remains one of the most popular choices among people looking for nutritional support during hay fever season.

Nettle: A Traditional Favourite

Nettle has a long history of traditional use and continues to be widely used in herbal products. Nettle is a popular option for people looking to support their wellbeing during allergy season.

Where Does Vitamin C Fit In?

Vitamin C is probably best known for its role in supporting the normal function of the immune system.

It also acts as an antioxidant and is found naturally in foods such as:

• Citrus fruits
• Strawberries
• Kiwi
• Peppers
• Broccoli

Some people like to include vitamin C alongside other supplements during allergy season.

A Few Simple Things That Can Make a Difference

Beyond supplements, there are practical habits that many allergy sufferers find helpful:

• Check pollen forecasts before heading outdoors.
• Keep windows closed during high pollen periods.
• Shower after spending time outside.
• Change clothes when you get home.
• Hoover regularly.
• Wash pillowcases frequently.

None of these are revolutionary, but together they can reduce the amount of pollen you're exposed to throughout the day.

There isn't a magic solution for hay fever, but there are plenty of ways to make the season more manageable.

For many people, a combination of sensible pollen avoidance, regular nasal washing and carefully chosen supplements such as quercetin, nettle and vitamin C becomes part of their annual routine.