New year, new you? Whatever your wellness goals this year, we can help you make small changes for a happier, healthier 2023

This article is sponsored by Haliborange, XLS Medical, Berocca, Centrum, Nicotinell, Nicorette, NiQuitin, Nature’s Bounty, Vitabiotics, Dyson & Sensodyne.

The start of a new year is often a time that we think about making changes, big or small, to improve our daily lives. Whilst our instincts might be to make dramatic changes, we can usually get the best results from introducing small tweaks to our lifestyles that are easier to maintain and build into a regular habit.

Not sure if creating a wellness goal is right for you? Take some time to reflect on your aims for your wellness this year. If there are things you’d like to adjust, it could be worth setting a goal to help you focus on and achieve your aim. But remember, your goal should be about helping you grow and be the best version of you with your overall happiness in mind, rather than unrealistic changes.

When it comes to wellness goals, Boots has lots of things to help make those small, positive changes that you can stick to for the whole year and beyond. Read on for more inspiration.

If your goal is…taking a daily vitamin

Whilst we should be able to get most of our vitamins and minerals from a healthy, balanced diet, you might still feel that you’d benefit from taking a daily vitamin. In the UK, the government recommends that adults and children over four years old should consider taking a daily supplement containing 10 micrograms of vitamin D during the autumn and winter months, as the sun isn’t strong enough for our bodies to produce enough vitamin D.

Remembering to take a daily vitamin can be a tricky habit to stick to, but there are some simple ways to build it into your routine. Keeping your vitamins somewhere visible to remind you to take them is a good place to start, but make sure they’re always out of sight and reach of children . You could also try setting a reminder on your phone to go off at the same time every day to help you build the habit.

Try: Centrum Women 50+ Multivitamins & Minerals - 30 Tablets

• Size: 30 tablets

• Dosage: take one tablet daily

• Suitable for adult women aged over 50

Including vitamin B6 to help regulate hormonal activity, vitamin B12  to support the normal functioning of the nervous system and vitamin D to help maintain normal bones and teeth, Centrum Women is specially formulated to help support the needs of women.

If your goal is…supporting your immune system

If you’re looking to get your new year off to a healthy start, thinking about how you can support your immune system to function at its best is a good place to begin. As well as looking at your nutrition and exercise levels, getting enough sleep and quitting smoking (read on for more info on all of these!), considering taking a supplement could help with this. Look out for supplements that include ingredients like zinc, which help to support the normal function of the immune system.

Try: Vitabiotics Wellwoman Original - 30 Capsules

• Size: 30 tablets

• Dosage: take one tablet daily, with your main meal

• Suitable for women and girls 12 years and over

With 24 nutrients specially developed to maintain overall health and vitality, including selenium and zinc which contribute to the normal function of the immune system, Wellwoman is designed with the demands of modern life in mind.

If your goal is…supporting healthy hair & nails

If healthy looking hair and strong nails are on your wish list, as well as considering how you can ensure you have the right foods in your diet help with this, you can also include a supplement designed to support hair and nails into your diet.

Try: Nature's Bounty Hair, Skin & Nails 60 Mixed Berry Flavour Gummies

• Size: 60 gummies

• Dosage: take two gummies daily, ideally with a meal 

• Suitable for adults

With zinc to help support the maintenance of normal nails, skin and hair, these mixed berry flavour gummies from Nature’s Bounty also contain vitamins C and E, biotin, and collagen.

If your goal is… supporting your family’s health

For many of us, keeping our family healthy is our biggest priority, all year round. It’s recommended that children between 6 months and 5 years have a daily supplement containing vitamins C, D and A, so introducing a multivitamin into your daily routine could benefit your family.

Get little ones involved by creating a daily vitamin chart and using stickers so that they can add a sticker to their own chart for every day they take their vitamin – put the chart on display somewhere they can see it so they can enjoy seeing how well they’re doing!

Try: Haliborange 3-12 Years Multivitamins Everyday Health - 60 Strawberry Flavour Softies

• Size: 60 softies

• Dosage: take one to two softies daily

• Suitable for children aged 3-12 years

With seven essential vitamins, including vitamin A to help support normal vision and vitamin C to support the immune system, Haliborange Strawberry Multivitamins are a simple way to boost your child’s vitamin intake and support them every day.

If your goal is… supporting your energy levels

If your busy, active lifestyle means that tiredness can be a challenge for you and you want to support your energy levels, there are ways to make small tweaks to your routine to help support this.

As well as considering your diet, sleep and exercise, there are ways to support your energy with vitamins and minerals. As well as vitamin tablets and capsules, an easy alternative to increase your vitamin intake is dissolvable tablets. Simply add to a glass of water, allow to dissolve, and drink immediately.

Try: Berocca Immuno Effervescent Tablets Orange Flavour 15s

• Size: 15 effervescent tablets

• Suitable for adults and children aged 12 and over

Berocca Immuno is packed with 11 vitamins and minerals, including high-strength vitamin C, vitamin D, vitamin A, vitamin B9, Zinc, Copper, Iron & Selenium which help support your immune system – your body’s natural protector. It also contains vitamins B6 and B12 to help support energy release and reduce tiredness and fatigue, as well as Vitamin E an antioxidant to help protect cells from oxidative stress.

If your goal is… stopping smoking

If you’re a smoker, giving up smoking is a great way to improve your overall health. From improving your lung capacity, to increased energy, reducing your risk of cancer and even improvements to your mental health, there are lots of reasons to quit.

You can seek help from your local stop smoking service to get you started or talk to your local Boots Pharmacy Team. Nicotine Replacement Therapy can also help support you in your quitting journey, with several different formats available so you can find the right one to suit you.

Try: Nicotinell Mint 1mg Lozenge (96 pieces)

Stop smoking aid. Requires willpower. Contains nicotine. Always read the label.

Nicotinell 1mg Lozenges are suitable for smokers smoking less than 20 cigarettes per day, and moderate smokers smoking between 20 and 30 cigarettes per day.

They help to combat withdrawal symptoms and cravings when you stop smoking or temporarily reduce smoking, in smokers motivated to quit, in order to support giving up smoking.

Try: Nicorette QuickMist 1mg/spray Mouthspray - Freshmint flavour- Single Pack

Stop smoking aid. Requires willpower. Contains nicotine. Always read the label. UK-NI-2201021

Nicorette QuickMist is used to relieve or prevent the withdrawal symptoms and cravings that it’s normal to experience when you stop smoking or reduce the number of cigarettes you smoke. 

Although ideally you should aim to stop smoking, as well as being able to be used to completely replace all of your cigarettes, Nicorette QuickMist can also be used to replace certain cigarettes and help you cut down on the total number of cigarettes you smoke.

Nicorette Quickmist can be used when you can’t and don't want to smoke, for example in smoke free areas or when you want to avoid passing second hand smoke on to others.

Try: NiQuitin Clear 21 mg 7 Patches - Step 1

Stop smoking aid. Requires willpower. Contains nicotine. Always read the label.

NiQuitin Clear Patches are part of a three-step programme that you can follow, designed to support your wish to stop smoking. Each step, has its own strength of NiQuitin Clear Patch that supplies your body with nicotine over 24 hours, decreasing in nicotine dosage from step 1 to 3. The step you start with depends on the number of cigarettes you currently smoke.

This can help to relieve or prevent cravings and withdrawal symptoms and each patch can be worn for 24-hours to provide round the clock craving control.

If your goal is… getting better sleep

Getting good quality sleep can make a big difference to your overall health. Your energy levels, mood and appetite can all be impacted by lack of sleep, so ensuring you get into a good sleep routine and maintain good sleep hygiene can really help.

Minimising screen time in the two hours before bed, having a warm bath or shower before you go to sleep and ensuring your bedroom is dark and the right temperature for you can all help.

Try: Dyson Purifier Hot+Cool™ Formaldehyde purifying fan heater

The Dyson Purifier Hot+Cool™ Formaldehyde purifying fan heater captures dust, allergens and bacteria to help give you the best air quality for your bedroom. With a night mode to ensure it won’t disrupt your sleep, it helps to cool you in summer, and warm you in winter, to make it the perfect all-year-round solution.

If your goal is… focusing on nutrition & exercise  

If you want to kick start your new year with a fresh focus on nutrition and exercise, there are some simple steps you can take to start building the right routine for you.

When it comes to exercise, choose something you enjoy, and start small and regular. For instance, if you want to be able to run 5km, you could try using the NHS couch-to-5k app that helps you to do short, frequent runs that gradually increase your distance. It can also help to build a social element in to it – why not try arranging to exercise with friends or family to help support you? 

For the nutrition side of things, building a healthy, balanced diet can be easier than you think. Check out our Boots Nutrition pages for a wealth of information on how to nail nutrition in a way that’s right for you.

If you are overweight and your goal is to lose weight, and you feel that you’re still struggling with this after implementing a healthy, balanced diet and regular exercise, you may feel that a weight management product is something you want to consider.

Try: XLS Medical Pro 7 - 180 Capsules

XLS Medical Pro-7 is a medical device used for weight management, that can be effective when used in combination with a balanced diet and regular physical activity. It can increase feelings of fullness and can show results after just one month.

If your goal is… taking care of sensitive teeth

Love flashing those pearly whites, but struggling with sensitivity and pain when you eat? Try upgrading to a toothpaste designed to help sensitive teeth.

It can also be helpful to switch to a toothbrush with softer bristles, consider reducing or limiting your intake of acidic food and drinks like citrus fruits or carbonated drinks, and ensure that you have regular check-ups at the dentist.

Try: Sensodyne Repair & Protect Deep Repair Original Sensitive Toothpaste 75ml

Expertly formulated to form a protective layer over sensitive areas of the teeth. Sensodyne Repair & Protect Deep Repair Original Sensitive Toothpaste also contains fluoride to help strengthen enamel and help to prevent cavities.*

*With twice daily brushing

Whatever your wellness goal for 2023, remember that this is about being the best version of you, and putting your health and happiness first. Happy goal setting!