Patrick Holford

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 

The Patrick Holford name is well known in the world of nutrition education and supplement formulation. For decades he has worked to make nutritional information more accessible and to promote the idea that diet and nutrients play an important role in everyday wellbeing.

His supplement range, developed under the Optimum Nutrition Formulations, reflects this long-standing interest in thoughtful nutrition.

Early Career and Interest in Nutrition

Patrick Holford began focusing on nutrition in the 1980s, becoming one of the early advocates for bringing nutritional education to a wider audience.

In 1984 he co-founded the Institute for Optimum Nutrition, a UK-based organisation dedicated to training nutritional therapists and promoting education around diet and lifestyle.

Since then, Holford has written numerous books exploring topics related to nutrition and lifestyle, including the well-known The Optimum Nutrition Bible, which introduced many readers to the concept of balanced nutrient intake.

Development of the Optimum Nutrition Range

The Optimum Nutrition supplement range was developed to reflect Holford’s approach to nutrient balance and thoughtful formulation.

Rather than focusing only on individual nutrients, many products in the range combine vitamins, minerals, and other nutrients in specific ratios designed to complement one another.

The range includes:

• Multinutrient formulas
• Individual vitamins and minerals
• Essential fatty acids
• Targeted nutrient blends

Each product is created with attention to ingredient quality and clear labelling so customers can easily understand what they are choosing.

The Optimum Nutrition range is structured to offer flexible choices for a variety of lifestyles: from those looking for a simple multivitamin (Essentials), to people interested in cognitive support (Mind), those who focus on active living (Body), and anyone seeking energy and metabolic support (Metabolism).

Ongoing Work and Involvement

Patrick Holford continues to be involved in education and advocacy around nutrition today. His work includes supporting nutritional education initiatives and contributing to discussions around public health and diet.

Through books, lectures, and collaborations with nutrition organisations, he remains a recognised voice in the field of nutritional education.

The Optimum Nutrition formulations reflect this long-term commitment to exploring how nutrients can be combined in practical ways for everyday use.

In recent years, Patrick Holford has focused on brain health and cognitive support, combining his experience in nutrition with a commitment to public education. He is a founder of the Food for the Brain Foundation, a UK-based charity dedicated to promoting nutrition and lifestyle approaches that support mental wellbeing and cognitive function. The charity produces educational resources, courses, and research to help people understand the connection between diet and brain performance.

Patrick has also authored a series of books on brain health, including:

• Upgrade Your Brain – exploring practical strategies for maintaining cognitive performance through diet, lifestyle, and nutrient support.
• Alzheimer’s – Prevention is the Cure – examining approaches to help support long-term cognitive wellness and reduce risks associated with cognitive decline.

These publications aim to educate and empower readers, providing clear guidance on nutrition, lifestyle, and wellness habits that can fit into everyday life.

In addition to his books, Patrick shares insights through podcasts, lectures, and online discussions, making complex nutritional and cognitive science accessible to a global audience. His content covers:

• Everyday nutrition tips for brain health
• Lifestyle habits that support mental sharpness and focus
• Practical strategies from research on dementia prevention and cognitive performance

Through his charity, books, and podcasts, Patrick Holford continues to champion accessible, evidence-informed strategies for maintaining brain health while promoting public awareness about the role of nutrition in cognitive wellbeing.

Vitamin D, often called the “sunshine vitamin,” is essential for maintaining overall health and wellbeing. Produced naturally when the skin is exposed to sunlight, Vitamin D supports many vital processes in the body. Yet despite its importance, Vitamin D deficiency is surprisingly common worldwide. Let’s explore why this nutrient is so powerful, where it comes from, and how to ensure you’re getting enough.

1. Bone Health

• Calcium Absorption: Vitamin D helps the body absorb calcium and phosphorus, which are essential for strong bones. Without enough Vitamin D, children can develop rickets, and adults may face osteoporosis or fragile bones.
• Bone Density: By improving calcium absorption, Vitamin D strengthens bones, reduces fracture risks, and supports long-term skeletal health.

2. Immune System Support

• Defence Against Illness: Vitamin D activates T cells, which detect and fight off harmful bacteria and viruses.
• Inflammation Control: Adequate levels can reduce inflammation, helping to manage autoimmune conditions and lower the risk of infections.

3. Mental Health & Mood

• Mood Regulation: Low Vitamin D levels are linked to depression and mood disorders such as Seasonal Affective Disorder (SAD). Adequate intake may improve mood and emotional wellbeing.
• Cognitive Function: Studies suggest Vitamin D supports brain health and may help lower the risk of cognitive decline and neurodegenerative diseases like Alzheimer’s.

4. Heart & Muscle Health

• Cardiovascular Benefits: Vitamin D plays a role in regulating blood pressure and may help maintain healthy cholesterol levels.
• Muscle Strength: Sufficient levels improve strength and coordination, reducing the risk of falls in older adults. It may also ease muscle pain and weakness.

5. Digestive Health

• Gut Microbiome: Vitamin D supports a healthy gut environment by regulating inflammation and influencing microbiome balance, which contributes to better digestive health.

6. Risk Factors for Deficiency

Certain groups are more prone to Vitamin D deficiency, including:

• People who spend little time outdoors
• Those living in northern climates with limited sunlight
• People with darker skin tones (as melanin reduces Vitamin D production)
• Older adults, whose skin is less efficient at producing Vitamin D
• Individuals with certain health conditions affecting absorption (e.g., Crohn’s, celiac disease)

7. How Vitamin D Works with Other Nutrients

• Magnesium: Essential for converting Vitamin D into its active form. Without enough magnesium, Vitamin D supplementation may be less effective.
• Vitamin K2: Works alongside Vitamin D to ensure calcium is deposited in bones rather than soft tissues or arteries.

8. Sources of Vitamin D

• Sunlight: The best natural source—just 10–30 minutes of sunlight exposure a few times a week (depending on skin type, location, and season) is usually enough.
• Diet: Foods like fatty fish (salmon, mackerel), egg yolks, fortified dairy, and mushrooms provide additional Vitamin D.
• Supplements: For those with limited sun exposure or restricted diets, supplements can be an effective way to maintain healthy levels.

9. Signs of Deficiency

Common symptoms include fatigue, bone pain, frequent infections, and muscle weakness. Severe deficiency can lead to conditions like osteomalacia (soft bones) or rickets.

10. Seasonal & Lifestyle Considerations

• Winter Months: In many regions, the sun is not strong enough to produce Vitamin D in the skin during winter.
• Indoor Lifestyle: Office jobs, online work, and reduced outdoor activity have increased deficiency rates worldwide.
• Sunscreen Use: While sunscreen is essential for preventing skin cancer, it can also reduce Vitamin D production. Balancing safe sun exposure is key.

11. Regular Check-Ups

A simple blood test can measure Vitamin D levels. If you’re at risk of deficiency, your healthcare provider can recommend safe supplementation tailored to your needs.

Vitamin D is vital for strong bones, a healthy immune system, stable mood, and overall wellbeing. By getting regular sunlight, eating Vitamin D-rich foods, or using supplements when needed, you can protect your health and vitality.

In addition to a healthy diet and lifestyle, certain heart-healthy supplements may offer benefits to support cardiovascular health.

Here are some supplements that are commonly recommended for heart health:

1. Omega-3 Fatty Acids (Fish Oil or Algal Oil)

• Benefits: Omega-3s, particularly EPA and DHA, have been shown to reduce inflammation, lower triglyceride levels, and improve heart health. They may also help lower blood pressure.
• Sources: Fish oil, algae-based supplements (for vegetarians), flaxseed, chia seeds, and walnuts.

2. Coenzyme Q10 (CoQ10)

• Benefits: CoQ10 is an antioxidant that helps with energy production in cells and may improve blood vessel health, reduce oxidative stress, and support heart function. It is especially beneficial for individuals taking statin medications, as statins can deplete CoQ10 levels.
• Sources: CoQ10 is naturally produced by the body, but supplementation can be helpful, particularly in older adults as CoQ10 levels can naturally decline with age.

3. Magnesium

• Benefits: Magnesium plays a crucial role in maintaining healthy blood pressure, regulating heart rhythm, and supporting proper muscle function, including the heart. Studies have suggested that magnesium deficiency is linked to an increased risk of coronary artery calcification (buildup of calcium in the arteries).
• Sources: Magnesium-rich foods like leafy greens, almonds, and bananas, or magnesium supplements.

4. Vitamin D

• Benefits: Some studies have found a link between low levels of vitamin D and an increased risk of heart disease, hypertension, and diabetes.
• Sources: Fatty Fish, eggs, fortified foods, exposure to sunlight. If you have difficulty getting enough vitamin D from sun exposure or food, supplements can be an effective option.

5. Garlic Extract

• Benefits: Garlic has been shown to reduce blood pressure, lower cholesterol levels, and improve overall cardiovascular health. It also has anti-inflammatory and antioxidant properties that support heart function.
• Sources: Garlic supplements or raw garlic in food.

6. Plant Sterols

• Benefits: Plant sterols (also known as phytosterols) are naturally occurring compounds found in plants that have a structure similar to cholesterol. Because of this similarity, plant sterols can help reduce cholesterol levels by blocking the absorption of cholesterol in the intestines.
• Sources: Supplements or foods like vegetables and fruits, vegetable oils, nuts, cereals, and seeds

7. Fiber (Psyllium, Glucomannan, or Flaxseed)

• Benefits: Soluble fiber helps lower LDL cholesterol and promotes heart health by reducing blood sugar and triglyceride levels. It also aids in maintaining a healthy weight and supports healthy digestion.
• Sources: Psyllium husk, glucomannan (from konjac root), or ground flaxseed.

8. Hawthorn Berry

• Benefits: Hawthorn is a herb traditionally used to support heart health. Hawthorn has been shown to have a blood pressure-lowering effect in some studies.
• Sources: Hawthorn berry extract or teas.

9. L-Carnitine

• Benefits: L-carnitine helps convert fat into energy and may improve exercise performance, blood flow, and lipid profile. It has been studied for its potential benefits in heart disease.
• Sources: L-carnitine supplements, or foods like red meat, poultry and dairy.

10. Turmeric (Curcumin)

• Benefits: Curcumin, the active compound in turmeric, has potent anti-inflammatory and antioxidant effects. It may help reduce inflammation and improve heart health by lowering cholesterol levels, improving endothelial function, and supporting blood pressure regulation.
• Sources: Curcumin supplements or turmeric root (when used in cooking, absorption may be enhanced with black pepper).

Important Considerations:

• Quality: Not all supplements are created equal. Choose high-quality supplements from reputable brands to ensure purity and potency.
• Dosage: Always follow recommended dosages, as excessive intake of certain supplements can have adverse effects.
• Consultation: If you have pre-existing conditions or are on medications (especially blood thinners, blood pressure meds, or statins), always talk to your healthcare provider before starting new supplements to avoid interactions.

While these supplements can complement a heart-healthy lifestyle, they should not replace good nutrition, exercise, and other heart-healthy habits. It’s important to consult with a healthcare provider before adding supplements to your routine, as they can interact with medications or conditions.