Summer is drawing to a close. The evenings are getting darker, the temperature is beginning to drop, and for many of us our routines start to change. Autumn can actually be a great time to take stock and make a few simple changes to our health.
The key is not to suddenly embark on a strict diet or punishing exercise regime. Instead, think about building habits that you can comfortably maintain throughout autumn and winter.
Eat with the season
After the salads and lighter meals of summer, we naturally start wanting warmer, more comforting food. Healthy eating doesn’t mean avoiding those foods – it means making them nutritious.
Soups, stews, curries and casseroles can be packed with vegetables, beans, lentils and lean sources of protein. Root vegetables such as carrots, parsnips and sweet potatoes are particularly useful at this time of year.
Try to include plenty of different plant foods throughout the week. Fruit, vegetables, beans, pulses, nuts, seeds and wholegrains provide fibre as well as a wide range of vitamins and minerals.
And don’t forget protein. Eggs, fish, lean meat, yoghurt, beans, lentils and tofu can all help maintain muscle and keep meals satisfying.
Keep moving
One of the biggest changes at this time of year is the loss of daylight. When it’s dark outside at the end of the working day, sitting on the sofa can suddenly seem much more attractive than going for a walk.
That’s why autumn is a good time to deliberately build activity into your routine.
Walking, swimming, cycling, resistance training or an exercise class all count. You don’t necessarily need enormous workouts either. Regular activity throughout the week is far more valuable than exercising extremely hard occasionally and then doing nothing for days.
If you’ve been less active over the summer, increase your activity gradually. Give your body time to adapt.
Look after your mind as well as your body
The darker months can affect our mood too. Less daylight, colder weather and spending more time indoors can leave some people feeling less energetic or motivated.
Try getting outside during daylight whenever possible, even if it’s only for a short walk. Keep seeing friends and family, maintain hobbies and give yourself things to look forward to.
Sleep matters too. Regular bedtimes, limiting late-night alcohol and creating a relaxing evening routine can make a considerable difference to how we feel the following day.
Finally, don’t expect perfection.
Being healthy isn’t about eating perfectly every day or never missing a workout. It’s about what you do most of the time.
Autumn doesn’t have to mean retreating indoors and becoming less active. Use the change of season as an opportunity: eat nourishing food, move your body regularly, get outside in the daylight and look after your mental wellbeing.
Small habits established now can carry you right through the winter.
