Beat the January Blues

Long associated with releasing feelgood endorphins, reducing stress and anxiety and even helping you sleep better, exercise is exactly what we need in January. Not naturally inclined to fitness and squats and running? Turn it into something fun that you'll look forward to by pairing up with an ‘accountability buddy'. Kickstart the new year with some fresh activewear (looking the part makes you feel the part) and then get creative with your workouts. Try brisk walks, gentle jogs or Pilates. Set small and achievable goals to keep yourself motivated. Most importantly, dial down the pressure and just enjoy it.

There's nothing more invigorating than a stroll in the fresh air. The hit of daylight ups your levels of serotonin (your body's very own feelgood chemical) and vitamin D, which help boost your mood and immune system. It's great for your mental health, and can help with seasonal affective disorder. Plus, one Japanese study found that ‘forest bathing' (basically walking in woods) decreases levels of stress hormones and increases intracellular anti-cancer proteins. Wrap up warm to fully prep: stock up on base layers like women's thermals, men's thermals and kids' thermals.

After the indulgence of Christmas, a healthy diet is a great way to feel better come January – and it really doesn't have to be complicated. “First, think about getting your five fruit and veg a day,” says M&S senior nutritionist Laura Street. “Choose wholegrains to add fibre and a source of protein every day. Keep it varied – choosing seasonal fruit and veg can be a great way to get lots of different vitamins and minerals.” During chilly winter months, vitamin D is also important. Look out for our special vitamin D mushrooms and bread enriched with vitamin D in store. Another easy step to making healthy choices is to pick foods with the Eat Well sunflower on the pack – it's been developed by our in-house nutritionists with guidance from the British Nutrition Foundation, and “makes following a healthy diet easy and delicious,” says Laura.