It’s the time of the year where the days get colder and shorter, and we begin to crave warmth, cosiness, and nourishment.
The colder seasons are a great time for forming a routine and starting new, healthy habits that will carry you through into the spring.
Here are 6 healthy habits that you can implement during autumn and winter.
GIVE YOUR IMMUNE SYSTEM A BOOST
During the colder seasons, many of us tend to spend more time at home. And with more people than ever working from home, we could be missing out on beneficial sunlight.
Vitamin D deficiency is one of the most common vitamin deficiencies simply because we don’t produce enough from sunlight alone and it can’t be fulfilled through dietary means. In fact, studies show that 1 in 6 adults in the UK have low levels of Vitamin D.
You can remedy this by taking a high-quality, daily vitamin D tablet. The NHS recommends that adults and children over the age of 4 take 10 micrograms of vitamin D throughout autumn and winter to support the immune system.
In addition to that, you can top up your Vitamin D levels through diet by consuming more oily fish like salmon and sardines, eggs, liver, and fortified foods like breakfast cereals.
Increasing your intake of immune-boosting foods which will support your overall health. Here’s some foods and spices to add to your diet:
-
Ginger
-
Oranges
-
Blueberries
-
Turmeric
-
Tomatoes
-
Red peppers
-
Dark chocolate
-
Spinach
-
Garlic
-
Mushrooms
-
Carrots
As a general guide, try to eat a variety of different wholefoods and aim to eat at least five portions of fruit and vegetables a day. Eating more green vegetables is greatly recommended to support your immune system.
EAT IN-SEASON FRUIT AND VEGGIES
Eating seasonally can help you to form new healthy eating habits.
Firstly, the food you consume will be fresher and more nutritionally dense, therefore you’ll be getting more beneficial nutrients in your body.
Secondly, consuming local produce is better for the environment, since your food doesn't have to travel as far to make it onto your plate.
Thirdly, it’s more cost effective, which is needed now more than ever with the cost of living increasing.
By eating in-season fruit and veggies, it introduces you to foods that you might not have tried before and encourages you to get more creative with meals.
According to the Vegetarian Society, here’s a list of in-season fruit and veggies for autumn and winter:
OCTOBER
Aubergine, Apples, Beetroot, Blackberries, Broccoli, Brussels Sprouts, Butternut Squash, Carrots, Cauliflower, Celeriac, Celery, Chestnuts, Chicory, Chillies, Courgette, Cucumber, Elderberries, Kale, Leeks, Lettuce, Marrow, Onions, Parsnips, Pears, Peas, Potatoes, Pumpkin, Quince, Radishes, Red Cabbage, Rocket, Runner Beans, Salsify, Savoy Cabbage, Spinach, Spring Greens, Spring Onions, Summer Squash, Swede, Sweetcorn, Sweetheart Cabbage, Swiss Chard, Tomatoes, Turnips, Watercress, Wild Mushrooms, Winter Squash, White Cabbage.
NOVEMBER
Apples, Beetroot, Brussels Sprouts, Butternut Squash, Carrots, Cauliflower, Celeriac, Celery, Chestnuts, Chicory, Cranberries, Elderberries, Jerusalem Artichokes, Kale, Leeks, Onions, Parsnips, Pears, Potatoes, Pumpkin, Quince, Red Cabbage, Salsify, Savoy Cabbage, Swede, Swiss Chard, Turnips, Watercress, Wild Mushrooms, Winter Squash, White Cabbage.
DECEMBER
Apples, Beetroot, Brussels Sprouts, Carrots, Celeriac, Celery, Chestnuts, Chicory, Cranberries, Jerusalem Artichokes, Kale, Leeks, Mushrooms, Onions, Parsnips, Pears, Potatoes, Pumpkin, Quince, Red Cabbage, Salsify, Savoy Cabbage, Swede, Swiss Chard, Turnips, Watercress, Winter Squash, White Cabbage.
JANUARY
Apples, Beetroot, Brussels Sprouts, Carrots, Celeriac, Celery, Chicory, Jerusalem Artichokes, Kale, Leeks, Mushrooms, Onions, Parsnips, Pears, Red Cabbage, Salsify, Savoy Cabbage, Spring Greens, Spring Onions, Squash, Swedes, Turnips, White Cabbage.
FEBRUARY
Apples, Beetroot, Brussels Sprouts, Carrots, Celeriac, Chicory, Jerusalem Artichokes, Kale, Leeks, Mushrooms, Onions, Parsnips, Pears, Purple Sprouting Broccoli, Red Cabbage, Salsify, Savoy Cabbage, Spring Greens, Spring Onions, Squash, Swedes, White Cabbage.
REDUCE STRESS
Stress can have a detrimental effect on the body, which can lead to a weakened immune system. As you may know, it’s more common to experience colds, flus, and other respiratory illnesses during the colder seasons. That’s why it’s important to build up the immune system through relaxation techniques and mindful activities like deep breathing, meditation, yoga, and gentle exercises.
Simply starting off your morning with a 10 minute yoga routine could help to give you a much-needed boost and reduce stress in your daily life.
HAVE A SKIN ROUTINE
Believe it or not, there are still many people who don’t stick to a skin care routine during winter, even though this is the time when your skin needs nourishment more than ever.
It’s no secret that colder weather can zap moisture from your skin, leaving it dehydrated, dry and dull. If you want healthy skin throughout the autumn and winter, then you need to get into the habit of replenishing that lost moisture!
You can do this through:
-
Cleansing at least once a day
-
Applying a moisturising cream twice a day or as necessary
-
Using facial serums or oils when your skin feels dry
-
Using a hydrating face mask once a week
-
Exfoliating once or twice a week to remove dead skin
-
Apply SPF cream every morning or whenever you go outside (yes, even if it’s just for 5 minutes!)
KEEP HYDRATED
Most people don’t need reminding to drink more water during the spring and summer, when temperatures are much higher. However, during the autumn and winter, it’s common for people to forget to stay hydrated, which can make you more susceptible to fatigue, lethargy and illnesses.
Did you know that staying hydrated during the colder weather actually helps us to stay warm by maintaining our core temperature? If you needed another big reason to drink more water, then this is it.
The Eatwell Guide encourages people to drink at least 6 to 8 glasses every day. Herbal teas, low fat milks, smoothies, tea, and coffee all count towards this.
STAY WARM
Being cold in the winter might seem unavoidable, but it’s important to not be exposed to freezing cold temperatures for too long, as this can lead to hypothermia. People with health conditions and the elderly are at most risk.
The NHS recommends maintaining a temperature of 18 degrees in the rooms that you frequently use. Other ways that you stay warm are:
-
Using a hot water bottle or heated blanket
-
Drinking hot beverages and soups often
-
Layering your clothes e.g., a vest, t-shirt, jumper and cardigan or coat if needed
-
Wearing gloves and warm socks
-
Open the curtains to allow any sunlight to come in
-
Close doors to keep the warmth in and use draught excluders
