Healthy living
Body matters
Lighten up
If you’re feeling under the weather after the miserable summer, you need to create some inner sunshine
Rainy days and lack of sun may mean you missed out on the natural health benefits that summer can bring. Not being able to go outside means less exercise, lower levels of vitamin D and fewer light al fresco meals. As a result chances are you feel below par with the onset of autumn. Here’s how to counteract the ill effects and set yourself up for the winter months ahead.
Change your menu
As the seasons shift, so do our nutrient needs. 'Fruit, vegetables, pulses and wholegrains become all the more important for building up immunity as we head towards the chillier months and the inevitable exposure to coughs and colds,' says registered dietician Lyndel Costain.
Make the most of seasonal produce. 'Autumnal foods can be your natural pharmacy thanks to their high content of vitamins, minerals, fibre and phytochemicals - they're the natural plant compounds that give fruit and veg their distinctive taste, colour and health benefits,' explains Costain. Think sweet potatoes, parsnips, swedes, pumpkins and fruit such as blackberries and fresh figs.
'The other autumn challenge is the need to watch our waistlines as cold weather makes comfort foods a real temptation,' says Costain. 'The good news is there are plenty of foods that are light but comforting which won't pile on the pounds,' she adds. Go for porridge topped with seasonal blackberries, and for pulses, apples and pears. They all have a low Glycaemic Index so provide slow-release energy to help stabilise blood sugar levels throughout the day and keep appetite in check.
Hearty Italian bean, mulligatawny or Thai tom yum soups are other tasty options. 'French studies link regular soup consumption with being a healthy weight and having a vitamin-rich diet,' says Costain.
Don’t hibernate
You may feel more inclined to exercise when the days are longer but just because the nights are drawing in there's no excuse to go on a fitness strike. As well as boosting your immune system, exercise can help to lift your spirits.
Walking in the countryside or in a park can be a real pleasure at this time of year. 'A brisk walk at a pace that makes you slightly out of breath for at least 30 minutes five times a week will help to keep your weight in check, boost fitness levels and lower blood pressure,' says fitness expert Marilyn Gray.
As the days get shorter making sure you get enough natural light can help to keep your moods on an even keel. 'Think about tidying up the garden before the winter sets in or take a trip to the coast and walk along the beach - you'll reap the benefit of plenty of fresh air mixed with negative ions which are good for general wellbeing,' says Gray.
You could also check if your local council runs conservation walks or mornings. They provide you with the perfect opportunity to get out, get fit and get involved with your local community.
Boost the sunshine vitamin
‘Vitamin D, which is made naturally by the sun’s action on the skin, is essential for healthy bones as it is needed by the body for the absorption of calcium,’ explains nutritionist Dr Marilyn Glenville. Recent studies also suggest it may help protect against cancer
Try to get out in the sun for 10 – 15 minutes a day if the weather allows. And you should also make sure your diet contains foods rich in vitamin D. Good sources include oily fish such as mackerel, salmon and trout, egg yolks and dairy foods.
‘As a safeguard think about taking a good multi vitamin and mineral containing vitamin D’, adds Glenville.
‘The best way to go into autumn is to plan for it,’ says Gladeana McMahon, life coach and author of How to Make Life Happen, Sheldon Press, £7.99. ‘Being proactive will make you feel better about yourself and ensure you have activities to keep you busy and active,’ she adds.
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Information on this site is for interest only and is not a substitute for professional medical advice. You should consult your own doctor about any specific health concerns.