It’s Autumn – the perfect time to reassess, reboot and reset.
As the nights draw in, and we start to feel a chill in the air, the trees are putting on a glorious show of colour for us. Seeing the leaves fall and change colour is a great visual reminder for us that Autumn is an important time to look after both our physical health and mental wellbeing. As we start to spend more time indoors it’s the perfect opportunity to reflect on what’s working (and what’s not) and how we might make a few tweaks to our day to day routines that can make a big difference to our overall health, mood and wellbeing.
At this time of year when we are more susceptible to illness – both physical and mental – what can we do to boost our mood, ward off germs and keep those winter comfort calories at bay?
For sure, there’s a temptation to hide under the duvet and hibernate! Instead, let’s consider the following health and wellness tips to keep you in tip top condition this Autumn.
Boost your immune system
70% of our immune system is in our gut so it’s vital we look after our gut microbiome. You can do this by drinking plenty of water, washing your hands regularly to eliminate germs, eating a healthy and nutritious diet.
A strong immune system will mean you are less susceptible to coughs, colds and viruses and will have an improved sense of overall wellbeing.
Vitamin C is one of the most powerful immune boosting vitamins. Let’s make sure we eat foods high in this vitamin swapping fresh berries and salads for root vegetables, apples and pears.
Soluble fibre is also good for boosting your immune system as well as keeping cholesterol levels down – apples, oats and nuts are good sources.
And then there’s also the foods great for our mental health – low mood is often associated with the shorter days of Autumn and Winter. Foods containing omega 3 fatty acids such as mackerel, salmon, nuts and seeds can help here.
Another essential vitamin is vitamin D. We get most of this from the sun so our intake can decrease in the cooler months when the weather is colder and we spend more time indoors. Good sources of vitamin D include oily fish – such as salmon, sardines, herring and mackerel – red meat, liver and egg yolks. In addition, there are some foods that are vitamin D-fortified, such as some orange juice, oatmeal, and breakfast cereals.
If you don’t get outside much, a vitamin D supplement can boost your mood and immune system.
Buy, and eat, seasonal foods
We have a great choice of deliciously tasty seasonal vegetables in the Autumn.
Try jazzing up how you cook them – stir fry, roast with herbs and spices, make hearty soups and stews.
Where possible eat seasonally and locally – the foods are likely to be fresher, cheaper and with far less air miles attached.
Nourish your body with healthy comfort foods that will fill you up and keep you feeling warm and cosy from the inside out. I love soups, stews, chillis, all in one traybakes, spaghetti squash burrito bowls …..
Try including these foods in your Autumn diet – you truly can eat a rainbow at this time of year!
Root vegetables: Beetroot, carrots, swede, turnip, kale, butternut squash, carrots, pumpkin and sweet potato
Whole grains: brown rice, quinoa, oats, and millet
Legumes: beans, chickpeas, lentils, soybeans.
Green vegetables: broccoli, spinach, kale, celery, rocket, and artichokes, dark leafy greens, cabbage
Fruit: apples, pomegranates, citrus fruits, and pears
Fish: sea bass, cod, sole and haddock
Herbs: ginger, turmeric, cinnamon, rosemary, thyme, basil and dill.
Exercise regularly
Exercising on a regular basis improves your mood as well as strengthening your body’s immune response.
It can be hard to motivate yourself to go out on a cold wet day, especially on a dark evening when a night indoors on the sofa sounds far more appealing. Exercising online is the perfect solution – you don’t need to leave the house and you can access your workout 24/7 at a time that works best for you! Just 15-20 minutes a day can make the world of difference to your fitness and mental wellbeing.
If you have a sedentary job in our office, getting out for a 15 minute walk is a great way to give yourself a mental midday break. Try and walk in the middle of the day when you get the best natural light to elevate your happy hormone ‘serotonin’ levels.
And at weekends when you have a little more time, wrap up warm and add a couple of longer walks. Interacting with nature is a multi-sensory experience. Take time to be present and notice what’s around you. Listen to the birds tweeting, the crunch underfoot, the rich colours, and the leaves rustling in the breeze. Enjoy an early sunset. Be a child and kick the leaves and splash in puddles – it’s invigorating and can really bring a smile to your face.
Not sure where to walk in your area? Check out this website to find circular walks and walking routes by location throughout Britain
https://www.walkingbritain.co.uk/find-walks-by-me.php
It can be used as a walk finder too, either for local walks or when you are away from home. A variety of trails and hikes are available from short strolls, family walks, hikes in the hills and mountains to river and coastal walks.
And don’t forget your garden can be an excellent opportunity to get some movement. Raking leaves and digging most definitely count!
Stay hydrated
It’s easier to remember to drink plenty of water in the Summer months to quench our thirst when it’s warmer. Hydration in the cooler months is equally important to stay healthy and keep your gut happy.
If you don’t feel like drinking cold water you could drink hot water with lemon, mint or ginger or try herbal teas. I particularly like the Pukka range.
Add some spice to your life!
Onions, garlic and ginger not only pack a good flavour punch but are great immunity boosting foods too. Add to your soups, stews, stir-fries, and pasta sauces. Spices not only contain a good source of minerals, such as iron, magnesium and calcium but may contain anti-inflammatory compounds such as curcumin found in turmeric. Curry is a warming hearty dish for the cooler months.
Take your sleep seriously
A lack of quality sleep can have a detrimental effect on both your mental health and physical wellness. Take time to improve your sleep hygiene to reduce your risks and strengthen your immune system.
The body rests and repairs overnight. A good night’s sleep will help find you energised in the morning, feeling refreshed and revitalised.
Take advantage of darker evenings and go to bed a little earlier. Get into a relaxing bedtime routine by avoiding screentime (TV, laptop or phone) for at least 30 minutes before bedtime, create a cool but cosy environment in your bedroom, minimise any light pollution, snuggle up with a good book or pick up a notepad and use the time to give journalling a go.
Journalling is a great way to connect with your thoughts, minimise stress, and create powerful goals and aspirations. Seriously, why not try it?
Moisturise your skin and wear layers to protect your body from cooling temperatures
Changing temperatures can make your skin dry and your lips chapped. The air naturally becomes less humid and we start ramping up the central heating.
Use a good body lotion and moisturise daily to prevent overly dry or chapped skin. Pop a lip balm/salve in your bag or pocket for an instant relief and protective layer.
Get outside for a walk in the crisp air but wrap up against the weather – think gloves, hat and scarf, sturdy shoes, waterproof coat. The weather doesn’t need to stop you from getting outdoors.
Enjoy good health and wellness this Autumn.
