As the dark nights are approaching, we can sometimes find the transition to the shorter, busier days of Autumn a challenge.
To help ease this transition we have put together 10 Autumn & Winter wellness tips to get you ready for the colder months and keep your mental and physical health in check.
Worried about what the arrival of colder weather and dark nights mean for your mental health and wellbeing? These simple tips will help you to stay on top of things as the days get shorter.
The clocks may go back every year, but those first couple of days when the sun sets before 5pm will always come as a shock. If youâve spent the last couple of days complaining about how gloomy it is, youâre not alone: late autumn has well and truly arrived, and brought with it all the pouring rain and wind youâd expect from this time of year.
While for some this shift is a welcome occurrence â itâs the perfect time of year to curl up under a blanket and enjoy some of the TV on offer, after all â for many people, the short days and miserable weather which comes with this time of year can take its toll on their mental health.
70% of it is within our gut so it is important to look after our Microbiome, which is essentially like the engine in your car, we are, after all, a vehicle! You can do this by drinking plenty of water, washing your hands often to prevent sickness, and eating nutritious foods.
A Vitamin C supplement along with a good quality multi-strain probiotic is a good idea. Incorporating Zinc-rich foods into your diet, beneficial for numerous immune functions, found in seafood and nuts is also a good idea.
Another essential vitamin is Vitamin D as we get most of this from the sun, our intake decreases when the weather is colder since we spend most of our time inside during the autumn/winter seasons. If you find you are not getting outside much, a Vitamin D supplement can boost your mood and immune system!
2. Take some time to yourself
Autumn and winter are Mother Earthâs way of telling us to slow down. It is natural to want to snuggle down and hibernateâŠjust like animals. If it floats your boat, start a journal or track your moods to get more in touch with how you’re feeling. Take this time to nurture yourself. Reading a good book or binge-watching a good series on Netflix or the TV whilst sitting by the fire on a chilly winter night is a winner!
There are some great choices of seasonal vegetables that taste delicious. Mix up the way of cooking them too. Stir-frying in coconut oil, roasting with herbs and spices, soups, spiralizing is another great way of seeing food a bit differently. We all get stuck in a rut from time to time so be adventurous.
It is important that where you can, try to eat seasonally and locally. That is a good rule of thumb to live by. The following is just a small taste of what is in season now and that can be a part of our diet:
- Root vegetables:Â Beetroot, broccoli, cabbage, carrots, swede, turnip, kale, butternut squash, carrots, pumpkin and sweet potato
- Whole grains:Â brown rice, quinoa, oats, and millet
- Legumes:Â beans, chickpeas, lentils, soybeans.
- Green vegetables:Â broccoli, spinach, kale, celery, rocket, and artichokes, dark leafy greens
- Fruit:Â apples, pomegranates, citrus fruits, and pears
- Fish:Â sea bass, cod, sole and haddock
- Herbs:Â ginger, turmeric, cinnamon, rosemary, thyme, basil and dill.
Bone broth is another great way of getting nutrients inside you.
4. Stay active
It can be easy to just sit around all the time, and itâs natural to want to hibernate and stay in all snuggly watching the TV. However, it is important to get in some movement throughout the day and get those steps up! Even raking leaves or digging in the garden counts. Its also good for your bowel movements too as it gets everything moving.
5. Do some âspring cleaningâ in the Autumn
Clean out your wardrobe, organise that spare room, and rid yourself of things you do not need. Charity shops are in desperate need of all sorts of clothes and furniture. Its good to clear the clutter and feel fresh and organised for your wellbeing.
6. Keep a schedule
When we hit those colder months, it can seem to drag on and push us into isolation. Especially at this moment in time with so much going on. Attempt to stay on track by scheduling time in your day to do things you like to do. Make some plans for the cold months, as in the winter, we tend to hibernate if we do not have things to keep us busy. So, book treats for yourself whether thatâs a massage or joining an exercise class, itâs good to have a goal.
7. Listen to your bodyÂ
The autumn and winter can cause weight gain, as the shorter days can cause low mood, and the flu season can cause sickness especially with the current climate! Please listen to your body and give it what it needs, and do not beat yourself up! Try reframing negative thoughts into positive ones. Just remember nothing is forever⊠everything changes and nothing stays the sameâŠ
8. Get yourself ready for Daylight Saving Time
When the clocks go back, the dark nights draw in, tempting you into bed earlier. Longer periods of darkness = longer periods of sleep! Also, whilst most devices change their times automatically, donât forget to change any manual clocks (like an alarm clock!) or your clock in your car! And if you’re a sufferer of SAD, make sure you have any special lamps you may need ready.
9. Breathe Easy
When you do roll out of bed, itâs well worth taking just a couple of minutes to breathe, re-centre and reconnect mind and body before you begin your day. Having a mindful breathing practice can greatly reduce stress and anxiety – sit for two minutes every day, and always congratulate yourself for doing a little.
This exercise is a super-simple, quick and easy form of instant meditation that can be done in almost any situation:
- First, take a few moments to settle into your body. Make sure youâre comfortable.
- Take a few clearing breaths in through the nose and out through the mouth with a steady exhale.
- Bring your awareness to your breath and find a circular rhythm of breathing: in and pause, out and pause.
- As you breathe, you will notice a length of breath emerging that comes naturally and feels full without effort. The speed of the cycle doesnât matter: you can count to two, three or four on each inhale and exhale.
- As you inhale count to your number and as you exhale count down the same. This will give you a lovely sense of your breath and your energy as equal push and pull.â
You may feel less-than motivated to get outside when itâs windy and raining, but doing so can do you the world of good.
After all, thereâs a reason why the Nordic concept of âfriluftslivâ or open air living is so popular in Scandinavian countries during the winter months â embracing the outdoors and staying active is important no matter what time of the year it is.
Fresh air, albeit crispier and icier at this time of year, is still great for clearing the mind and getting oxygen into the lungs and brain. Try brisk walks through the park paired with a hot drink to stop your fingers falling off.
References:Â https://www.
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