As summer fades away and autumn arrives, it’s time to embrace the cosiness – including the pumpkin spiced lattes. However, with the changing season, there could be a higher likelihood of coughs and colds going around. Which is why it is so important to prioritise your health. Make sure you’re fighting fit and follow our 5 tips to stay healthy this Autumn.
1. Boost your immune system
Crunchy leaves are as common in Autumn as sniffly noses. You could support your immune health by gathering some essential supplies. Many of us can lack the nutrients needed in our diet to boost our immune system just from diet alone. To support a strong immune system, you need vitamins like A, B6, B12, C, D, along with iron and zinc, to name a few. Try and get as much of these as you can from foods with a healthy diet. This means including fruits, vegetables, nuts, seeds, whole grains, dairy, or fortified alternatives, and protein sources like meat, fish, or plant-based options.
Vitamin D is the exception, as it’s mainly obtained from the sun. Consider taking supplements in winter, especially if you’re not outside much or cover up a lot.[1]
Remember, if your body doesn’t need the supplements then there’s no evidence that extra would be beneficial to you and could cause unpleasant side effects. If you’re concerned about your nutritional levels, consult a health care professional[2].
[1] https://www.bhf.org.uk/informationsupport/heart-matters-magazine/nutrition/ask-the-expert/boosting-immunity.
[2] COVID-19-Top-Tips-to-Boost-Immunity.pdf (leedsth.nhs.uk)
2. Stay sanitised
Since the pandemic, most people still have hand sanitiser around. Keep yourself and your family protected by having hand sanitizers within reach. Even post pandemic, they can be a fantastic way to kill germs on your hands after sneezing or touching things like keyboards or handles. Although washing your hands with soap and water is still the best way to kill diseases, and you should do this if your hands are visibly dirty – hand sanitiser is great for when this isn’t an option.
3. Protect dry skin
As the colder months approach, dry skin can become a common issue due to indoor heating and chilly outdoor temperatures. However, you can combat this with a consistent moisturising and gentle exfoliating. This routine can not only help retain moisture within your skin but also eliminate any dead skin cells from its surface. To make sure your skin stays hydrated throughout the day, consider carrying hand cream and lip balm with you for quick touch-ups.
4. Stay hydrated
Even in colder months when sweating is less common, hydration is essential. Enough water intake benefits digestion, fluid balance, waste removal, energy levels, mood, skin health, and joint lubrication.
The NHS recommends that adults should drink around 6 to 8 cups of water a day. If you’re pregnant, unwell, physically active or in a hot environment should consider drinking more than this[3].
[3] Water, drinks and hydration – NHS (www.nhs.uk)
5. Maintain healthy sleep patterns
Sleep, particularly deep sleep, plays a crucial role in our overall health. It is during this phase that the body undergoes essential processes like:
- tissue repair
- muscle growth
- and reinforcement of the immune system.
Our sleep patterns can be disrupted by the changing seasons, with shorter daylight hours making it challenging to wake up in the morning and returning home in darkness, limiting our exposure to Vitamin D. Emerging research suggests a significant connection between Vitamin D deficiencies and sleep problems[4].
To address this issue, you should consider spending some time outdoors in the sun a few times a week to enhance your body’s Vitamin D absorption. If this isn’t possible due to your lifestyle, you could try taking Vitamin D supplements.
[4] Vitamin D Supplementation and Sleep: A Systematic Review and Meta-Analysis of Intervention Studies – PMC (nih.gov)
While a balanced diet is the best source of essential nutrients, supplements can be beneficial when needed. Remember that this article is not a replacement for medical advice, so consult your healthcare professional before incorporating any supplements or herbal medicines into your routine.
Want to learn more about nutrition? Check out our blog on our top-5-nutritional tips for boosting energy levels.
