Feeling the change of season? Your autumn health checklist

The first cold morning. The darker commute. Someone in the office reaching for the tissues.

Autumn has definitely arrived.

And while we tend to think about the change of season in terms of colder weather and the inevitable sniffles doing the rounds, there's more going on than simply swapping sandals for boots.

Our exposure to daylight changes. We spend more time indoors. Our routines shift. And for many of us, there’s a noticeable change in energy or mood.

So, rather than waiting until you're already feeling run-down, autumn can be a useful time to check in with the everyday habits and nutrients that help support your health.

That includes what you eat, how you sleep, and how much you move, as well as making sure you're getting enough of the nutrients your body needs.

Why can autumn feel different?

If you feel like you have less get-up-and-go once summer disappears, you're not imagining it.

As the days get shorter, we're exposed to less natural daylight. Light plays an important role in regulating our circadian rhythm – essentially, the internal clock that helps tell our body when to feel awake and when to sleep.

Reduced daylight during autumn and winter is also thought to be involved in seasonal affective disorder (SAD), a type of depression with a seasonal pattern. The exact cause isn't fully understood, but changes in daylight may affect melatonin and serotonin, as well as our circadian rhythm.

Of course, feeling a little less enthusiastic about a dark, rainy morning isn't the same thing as having SAD.

But it is a reminder that seasonal wellbeing isn't only about avoiding the latest bug.

Looking after your sleep, mood, movement and nutrition all matters.

Give your immune system what it needs

Your immune system is working for you every day.

And like so many processes in the body, it relies on good nutrition to function at its best.

A varied diet gives us many of the vitamins, minerals and other nutrients we need. But supplements can also play an important role, particularly when our diet, lifestyle, environment or individual needs make it harder to get enough of a particular nutrient.

And when it comes to autumn, there are a few worth knowing about.

Vitamin D: the autumn one worth remembering

Vitamin D contributes to the functioning of the immune system, but that's far from its only job. It's also important for maintaining healthy bones, teeth and muscle function.

Unlike most nutrients, however, our main source isn't food.

It's sunlight.

From around late March or early April until the end of September, most people in the UK can make the vitamin D they need when their skin is exposed to sunlight.

Once autumn arrives, that changes.

During autumn and winter, the sun isn't strong enough for us to make sufficient vitamin D, and it can be difficult to get enough from food alone.

That's why UK guidance recommends that everyone considers taking 10 micrograms (400 IU) of vitamin D each day during autumn and winter. Some people are advised to consider supplementation throughout the year, including those with very little exposure to sunlight and people with darker skin.

Good to know: Vitamin D is fat-soluble, so taking it alongside a meal containing some fat – perhaps breakfast with yoghurt, eggs or nut butter – can be a simple way to fit it into your routine. More importantly, choose a time you're likely to remember every day.

Vitamin C: not just for when you already have a cold

Vitamin C and winter have been linked for so long that reaching for it at the first hint of a scratchy throat can almost feel instinctive.

But it makes sense to think about your intake before that point.

Vitamin C contributes to the normal function of the immune system and helps protect cells from oxidative stress. It's also involved in collagen formation and increases iron absorption.

And there are plenty of ways to get it.

Oranges might get most of the attention, but peppers, broccoli, strawberries, blackcurrants, Brussels sprouts, and potatoes are all useful food sources. A vitamin C supplement can offer a convenient way to complement your dietary intake and make it easier to incorporate consistently into your routine.

Good to know: Vitamin C is water-soluble, so you don't need to take it alongside a particular type of meal. And if you also take iron, vitamin C can help increase its absorption.

Zinc: small mineral, important role

You don't need huge amounts of zinc, but your body uses it for a surprisingly wide range of processes.

It contributes to normal immune function, helps protect cells from oxidative stress, and has roles in everything from maintaining normal skin and bones to fertility and cognitive function.

You'll find zinc naturally in foods including meat, shellfish, dairy, bread, and cereal products. Supplements can also provide a consistent, measured amount, with several different forms available.

One you may come across is zinc picolinate – zinc bound to picolinic acid.

Good to know: Zinc can make some people feel nauseous when taken on an empty stomach, so taking it with a meal may be more comfortable. It can also interact with certain medicines, including some antibiotics, so speak to a pharmacist or healthcare professional if you're taking medication.

Selenium: another nutrient your immune system relies on

Selenium might not have quite the same seasonal reputation as vitamin C or D, but it still has an important role to play.

It contributes to the normal function of the immune system and helps protect our cells from oxidative stress. It's also involved in normal thyroid function and the maintenance of hair and nails.

Food sources include fish, meat, eggs, and nuts, particularly Brazil nuts. Selenium is also available as a standalone supplement and as part of many multivitamin and immune-support formulas.

Good to know: Check the labels of any supplements you're already taking before combining products. Selenium is often included in multivitamins and broader formulas, so it's worth knowing how much you're getting across your routine.

And then there are the things that don't come in a bottle

Nutrition and supplementation can give your body important building blocks.

But feeling well through autumn and winter is about the bigger picture too.

A few everyday habits are worth paying attention to.

Get outside while it's actually light.

When the days become shorter, it can be surprisingly easy to spend almost all the daylight hours indoors. Even a lunchtime walk can give you an opportunity to get outside, move, and break up the day.

Protect your sleep routine.

Dark mornings can make getting out of bed less appealing, but try not to let your sleep schedule drift too far. Going to bed and waking at roughly consistent times helps reinforce your body's internal clock.

Keep moving, even when motivation dips.

Your autumn exercise routine doesn't have to look like your summer one. Walking, strength training at home, swimming, yoga – it all counts. The best form of movement is the one you're realistically going to keep doing when it's dark at 5 pm.

Give your body plenty to work with.

Think variety rather than perfection. Fruit and vegetables, protein, healthy fats, fibre and a range of plant foods all contribute different nutrients. Supplements can then sit alongside your diet as another useful way to support your nutritional intake.

Stay connected.

Autumn can naturally make life a little more indoors-focused. Keeping up with friends, family and the activities you enjoy matters too – particularly if you notice your mood changing as the days become shorter.

Build your autumn routine before you need it

It's easy to start thinking about immune health when you wake up with a scratchy throat or everyone around you seems to be sniffling.

But you don't have to wait for that moment.

Autumn is a natural opportunity to take stock of your routine: how you're eating, sleeping, and moving, whether you're getting enough daylight, and whether there are nutrients you could benefit from paying a little more attention to.

There isn't one perfect autumn routine.

The important thing is finding one that works for you – and that you'll actually stick with as the nights draw in.