As summer draws to a close, some gentle lifestyle tweaks can help to make the shorter, colder days ahead more bearable.
Editor Jane Garton shares some simple tips to help boost your wellbeing.
Keep on walking
Autumn is all about colourful walks outdoors, which have plenty of benefits for both mind and body. Advice from Public Health England is to focus on brisk walking so why not up your pace. The key is to pump your arms back and forth with your elbows at right angles – as your arms speed up your legs will follow.
Vary your diet
US research shows that those who eat at least 30 different plant-based foods a week tend to have better gut health than those who only eat the same 10. The 30 can come from wholegrains, nuts, seeds, fruit, veg beans, pulses, herbs and spices. It may sound daunting but it’s not an impossible goal. Instead of buying chickpeas for example, go for a three-bean mix; instead of buying sesame seeds get multi seed packs. The key is to think about diet diversity whenever you can.
Increase your fruit intake
Colds and flu are round the corner and it’s time to start thinking about boosting your immunity so its strong enough to beat the bugs. Fruits contain phytonutrients which support immune system function as well as antioxidants which improve immune response. They are also rich in immune-supporting vitamin C and fibre, so aim for at least one to two pieces of fruit a day.
Discover a new exercise regime
Autumn is the beginning of the new school year, and plenty of gyms and sports clubs will be starting beginner-friendly courses. Check out what’s available locally or look for online classes. If you find something new that appeals, such as a boxing or spinning class, give it a go and reap the benefits.
Warm up with herbal teas
Now that summer is on the wane a cup of warming tea is more in order. Swap that afternoon traditional tea for a soothing herbal brew. Lemon balm, camomile, passionflower or skullcap will do the trick while if you are after something more uplifting both peppermint and ginseng tea are good options.
Nurture your self
Amidst the turmoil in the world that’s going on right now it can be easy to forget about yourself. Set aside at least 20 minutes every day to relax and do something just for you that brings you joy. Walking, reading, meditating, gardening, a warm shower or bath are all good choices. Some switch-off time however brief allows your stress response to turn off too.
Tweak your diet
Holidays and hot weather eating can put paid to the best diet intentions so why not use September to make amends and reassess how and what you are eating. Start off by balancing blood sugar levels by eating little and often, including protein at every meal, and reducing your coffee and tea intake. Swap processed foods for healthy fats such as avocados, oily fish and nuts and slow-release carbs including quinoa and lentils.
Manage your mood
Feel a bout of the autumn blues coming on? St John’s wort is a traditional herbal remedy that’s long been used for low mood and mild anxiety. Sometimes known as the sunshine herb, it can help to lift the seasonal blues. It’s thought to work by helping to boost levels of serotonin in the brain. You need to take it for at least six weeks to get the full benefits and always consult your doctor before taking it in case of any adverse reactions with other prescribed medicines.
Have an autumn clear-out
As September gets underway chances are you’ll be spending more time indoors. Put the time to good use and have a good look through your books, clothes and kitchen utensils. Go room by room and ask yourself how often do you use these items, and do you really need them? Now could be the time to donate them to a good cause, pack them up and take them to your local charity shop. Do it now before you change your mind!
Try knitting!
Meditation and mindfulness not your thing? There is an easier way to stay calm – knitting! Myriad studies show its benefits for wellbeing including helping to manage stress, anxiety, and sleep disruption. It can also help calm an overactive mind and raise your mood. Your brain can’t do two things at once so while you are working those stitches you can’t overthink or stress about things. Time to get those needles out and start casting on!
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