Healthy Autumn Habits: Simple Ways to Support Your Health This Season

September is always a good time to take stock and refresh our habits after the heady days of a long, hot summer. Getting back into the rhythm of a routine can be a very good thing.

As we ease our way into early autumn, it’s time to switch things up a little and get ready for the season ahead. The habits we build into our daily routine now have the potential to help us feel well, energised and prepared for the coming months.

Here are a few simple healthy autumn habits worth building into your routine.

Make the most of the morning daylight

As the days start to get shorter and daylight becomes more precious, now is the time to make the most of the great outdoors. Getting into the habit of catching some natural daylight first thing in the morning can help support our body clock and circadian rhythm, which in turn can influence sleep and wakefulness. It can also help us feel more alert during the day.You don’t need to make a big production of it. Even ten minutes outdoors is a good place to start. Take your morning coffee outside, eat breakfast in the garden or walk around the block before you start your day. Try making it a daily habit for a week and see what you notice. You may find a difference in your energy, mood and sleep, particularly as we move towards the darker days of autumn.

Eat the seasons

Autumn is a time of abundance, with plenty of delicious, nutritious foods in season. Plums, apples, berries, kale, carrots, beetroot, salad leaves, chard, spinach, courgettes and tomatoes are just some of the foods to enjoy at this time of year.Packing your diet with plenty of fresh, seasonal fruit and vegetables gives you a wide range of vitamins, minerals, fibre and plant compounds such as polyphenols. Foods including fruit and vegetables are also important sources of vitamin C, which contributes to the normal function of the immune system.Rather than focusing on one particular ‘superfood’, think colour, flavour and variety. Eating a wide range of plant foods is also a great way to support a diverse and healthy gut microbiome. Aim for at least five portions of fruit and vegetables a day, and look for tasty new ways to cook the best of the season. Roast your root vegetables, add leafy greens to soups and stews, bake apples with cinnamon or throw a handful of berries into your breakfast.

Make healthy eating easier

When it comes to healthy eating, regular routines and simple habits can make all the difference. On busy working weeks, get into the habit of eating a decent breakfast every day. And remember, breakfast should not be a snack! Ideally, eat enough to keep you going for several hours rather than relying on biscuits or a mid-morning sugar hit. Make breakfast as easy as possible by setting out what you need the night before. Keep the foods you like to eat at breakfast ready to go in the fridge, so there’s less thinking to do first thing in the morning. Overnight oats? Make enough for two or three days. Eggs on toast? Choose wholegrain or rye bread and serve with a side of tomatoes or mushrooms for an extra pop of nutrition. A little preparation can make a big difference when mornings are busy.

What’s in your lunchbox?

Lunch can be another casualty of a busy working day. Making it a habit to prepare lunch twice a week can take some of the pressure off. Make enough for two or three days and you’ve immediately taken something off your to-do list. Use some of those wonderful seasonal vegetables to make a soup, stew or vegetable-packed traybake. Look out for ready-to-eat wholegrains and dress them up with plenty of herbs, chopped or sliced salad vegetables, a squeeze of lemon juice and a drizzle of olive oil. Add some fish, chicken, halloumi or pulses and you’ve got a tasty, balanced lunch that can see you through a few days. Healthy eating doesn’t have to mean complicated recipes or hours spent in the kitchen. Make it easy on yourself.

Keep a few healthy essentials to hand

Life can be busy and, even with our best intentions, dinnertime can often become an afterthought — or a quick eat-and-run meal.Having a few essentials in your fridge, freezer and food cupboard means you can still put together something nourishing on the busiest of days. Omelettes, stir-fries, a curry-in-a-hurry or chicken pesto pasta with extra frozen peas are all quick, handy options. Keep a selection of frozen vegetables, eggs, wholegrains, pulses and a few go-to proteins available and you’ll always have something to work with. The aim isn’t perfection. It’s having enough good options around you to make the healthier choice the easier choice.

Create an evening routine for better sleep

If you’ve started your day with a daily dose of daylight, think about how you end it too. As evening approaches, dim the lights and create a restful bedtime routine to help signal to your body that it’s time to wind down. Try to avoid eating too close to bedtime if it disrupts your sleep, and if you find yourself wide awake at 3am, resist the temptation to reach for the biscuits or sugary snacks. A consistent sleep routine, along with getting enough daylight during the day, can help support healthy sleep habits as the evenings draw in.

A fresh start for autumn

September doesn’t need to mean a complete overhaul of your life. Small, consistent changes can be much easier to stick to — and often much more useful in the long run.

Get outside in the morning.

Eat more seasonal food.

Add variety to your diet.

Prepare a couple of lunches in advance.

Keep some healthy essentials in the cupboard.

And give yourself time to wind down at the end of the day.

These simple healthy autumn habits can help you move into the new season feeling nourished, energised and ready for what’s ahead.

If you’d like to discover more seasonal ways to support your health this autumn, join me at the Linen Hall Library on Friday 25 September at 1pm, where we’ll explore how you can optimise your health for the season. Tickets are available at www.linenhall.com.

About the author:
Jane McClenaghan is renowned for her down-to-earth, evidence-based approach to nutrition, making healthy eating practical and achievable for everyone.

With over 25 years of experience delivering group sessions for corporate clients and one-to-one consultations, she specialises in women’s health and has helped thousands of people transform their wellbeing through better nutrition.

As the author of two best-selling books and a familiar voice on local radio, Jane is passionate about translating the science of nutrition into real food on your plate and empowering others to make lasting, positive changes for their health.

Get in touch