Now that autumn's setting in, it's time to bolster your defences in time for winter. Abi Jackson rounds up expert tips to help you dazzle through the drizzly months.

 

October's arrived, and with it the inevitable darker evenings, cold misty mornings and - for many - an impending sense of doom. It means winter's just around the corner, with all its bugs, runny noses, chilblains and miserable vitamin D-deprived weeks.

But the colder season doesn't have to be something to dread and despise. Take steps to boost your wellbeing now, and you'll be better prepared to ward off winter colds and weariness.


See the bright side

You can have the perfect diet and lifestyle but, ultimately, one of the most important elements of wellbeing is attitude. While it's normal - and healthy - to have off days and a good moan every now and then, if you over-focus on negatives they can become self-fulfilling prophecy.

"How you see a situation has a huge impact on your mood," says wellbeing expert and complementary therapist Annie Aulds (www.wisteriaholistichealth.co.uk).

"Always look for the positive and focus on the benefits it will bring you, like log fires, autumnal colours, healthy soups and stews."

If summer means fun and winter means dull and miserable, then take action and plan some enjoyment to look forward to. If you can't afford a holiday or weekend away, a night out with friends, or a long country walk with a delicious roast at the end, can work wonders for bringing you that feel-good factor.

Wet, freezing days trapped indoors can be transformed into a baking session or movie marathon with loved ones. Sometimes it takes effort and energy to look on the positive side, but it pays off.


Get moving

"With the seasons changing and it getting darker, motivating yourself to keep exercising is even more difficult than usual," says fitness instructor Richard Smith from British Military Fitness (BMF), which runs outdoor army boot camp-style fitness classes across the UK (www.britishmilitaryfitness.com).

But while cosy slippers may be far more tempting than trainers once the temperatures drop, exercise can boost winter wellbeing in countless ways, including reducing seasonal affective disorder (SAD), which causes varying degrees of low mood and depression.

"When you exercise, your body releases endorphins, which keep the blues at bay," says Smith. "Exercising outdoors will enhance the positive impact because, even though the sun might not be visible, your skin will still absorb some vitamin D.

"As a nation, we breathe a lot of stale, recycled air when we're cooped up indoors, but a bit of cold brisk air can also help you 'snap out' of some of the gloom and doom you may be experiencing."

Aulds agrees, saying: "It might be the last thing you want to do, but remember that exercise gives you energy too, so make sure you book regular classes or take a morning run."

Research also suggests exercise can help boost immunity, your body's natural defence against bugs and ailments, which is particularly important during winter.

"Finding an exercise buddy will help you stay on track, as you can motivate each other," Smith suggests.

"During winter, we tend to hide under layers of clothes and comfort ourselves with food that's mostly simple carbohydrates or full of fat which, in turn, makes you feel sluggish and beat yourself up, and the vicious cycle continues.

"But if you work out regularly it won't matter if you indulge now and then - you're going to work it off later!"


Eat for wellness

"If you feel the winter blues gets the better of you, look at your sugar intake," suggests Aulds. "A high sugar intake puts your body under unnecessary stress, and consequently plays havoc with your mood.

"Balance sugar levels by consuming complex carbohydrates (oats, wholegrains, nuts and brown rice) and limiting simple carbohydrates, like crisps, biscuits and cakes, and your energy levels will noticeably improve."

Rob Hobson, head of nutrition at Healthspan, agrees that incorporating certain foods into your diet can help winter wellbeing.

"As the days shorten, windows stay closed and people around you start to get winter bugs, certain foods can help ensure your immune system's fighting fit and your energy levels remain high to see you smiling through to spring," he says.

He suggests eating foods rich in vitamin D, like oily fish and eggs, to help tackle SAD, and packing in lots of iron.

"Many of us, especially women, are potentially lacking in iron, which can lead to tiredness and fatigue as well as a compromised immune system. This time of year's a great opportunity to be tucking into lots of iron-rich foods that lend themselves well to winter cooking," he says.

"Add dark green veg, lentils, pulses, dried fruit and herbs to meat or vegetarian stews, soups and casseroles to increase your vitality as well as support a healthy immune system."

Fruit and vegetables rich in antioxidants, plus vitamin C (citrus fruits, berries, kiwis), beta-carotene (peppers, carrots, pumpkins) and zinc (meat, yoghurt, eggs, nuts) can also help bolster immunity.


Super supplements

"A healthy, balanced diet will give you all the nutrients you need. However, with our busy and hectic lifestyles, this is not always a reality and we can end up missing out on essential nutrients," says Hobson.

Particular supplements could also be beneficial for topping up on nutrients for winter, especially if you have deficiencies due to other health problems or dietary limitations, and are prone to feeling run-down.

"There is mounting evidence that vitamin D plays a role in our mood too," says Aulds, who recommends a daily supplement that contains vitamin D for winter, particularly if you are prone to low moods during the darker months.

Echinacea is often hailed as a wonder supplement for autumn and winter, and could help with both preventing colds and reducing symptoms when they do hit.

Vitamin C can help reduce the duration and severity of cold symptoms; selenium is believed to be beneficial for helping keep viral infections at bay, while zinc stimulates immune cell activity in the throat - this could be particularly helpful if you are prone to sore throats.

"Early research suggests that omega-3 not only helps reduce inflammation but may play a role in enhancing our immune system," adds Hobson. "If you're vegetarian or dislike fish, you could consider a supplement."

Probiotics could also assist with winter wellbeing. "Over 70% of our immune cells are located in the gut and supported to work effectively by the gut flora," says Natalie Lamb, nutritional therapist for Bio-Kult Probiotics. "An effective solution to topping up is to take a good daily multi-strain probiotic supplement, like Bio-Kult. And some probiotics have been shown to shorten cold episodes and reduce the severity of symptoms."

Another potential benefit of probiotics, she adds, is minimising bloating and discomfort associated with the big, heavy meals we tend to eat more of during winter. "Taking a probiotic before the meal could help your production of important digestive enzymes, to break down the food more effectively."


Winter wellbeing cabinet

:: Bio-Kult Advanced probiotic multi-strain formula £14.95 for 60 capsules (www.bio-kult.com).

:: Nu-TRI Foundations™, three essential supplements in a single pack - contains a multi-vitamin, omega-3 and pro live culture capsules, £9.95 for month's supply (www.healthspan.co.uk).

:: Echinacea Cold & Flu Relief, £10.95 for 60 capsules (www.healthspan.co.uk).

:: Zinc with vitamin C - cold and flu defence, £8.45 for 360 capsules (www.healthspan.co.uk)


Tried and tested

Abi Jackson seeks relaxation with a plug-in formula for stress relief

What is it?

Stress Remedy Plug-in Diffuser contains a natural blend of Valerian and other calming essential oils (Vetivert, Basil Sweet and Sage), which are steadily released into the air when the device is plugged in. In a nutshell, the ingredients are said to stimulate certain neurotransmitters which reduce anxiety in the brain, so the product promises to help reduce stress, anxiety, tension and aid sleep. It lasts six to eight weeks then you'll need a refill. Safe for pets.

What's it like?

The calming qualities of the formula are instant - as soon as I open the pack and catch a whiff, I feel the effects. Once you plug it in, it becomes more subtle, as the vapours are diffused slowly and steadily into the air. Fixing the potion bottle to the special plug is very simple and takes mere seconds. I put it in my bedroom in the hope that it will help me feel relaxed and drift into a peaceful sleep more quickly. It's not a miracle cure, but I certainly felt the benefits - particularly the calming qualities, and I did feel better for it. Plus, it's a very subtle pleasant fragrance, so that's pleasing.

:: Stress Remedy Plug-in Diffuser, £19.99 from Holland & Barrett