From walking to eating curry and the vitamin you MUST take, eight simple tips to boost your health this autumn

Are you ready for an autumn reset? With the summer holidays over and the evenings already drawing in, 44 per cent of us believe September is the ideal time to restart healthy habits for winter, according to a new survey. September is the ideal time for an autumn health reset, according to 44 per cent of Brits Credit: Getty GP Helen Wall gives her top tips to achieve peak winter wellness Credit: The Sun The research, conducted by Boots, showed that this month is now rivalling January as a time for fresh starts with 48 per cent of people hitting the beginning of the year and regretting not investing in their wellbeing earlier. So, as we prepare to move into the new season, GP Helen Wall gives Laura Stott her top tips to achieve peak winter wellness, starting now… Sign up for the Health newsletter Thank you! Put your legs up Lifting the legs upwards also encourages blood flow which circulates germ-busting antibodies to different parts of the body. Credit: Getty Most UK adults will typically catch two colds or viruses between September and March, so begin taking immune-boosting action now to avoid getting run down. Start by taking ten minutes a day to lie on your back with your head on the floor and lift your legs up against the wall. Resting in this position helps to calm down the nervous system and reduces stress levels, which can otherwise make us more prone to catching bugs. Lifting the legs upwards also encourages blood flow which circulates germ-busting antibodies to different parts of the body. Eating at least five portions of fruit and veggies daily, alongside zinc-packed meat, poultry, cheese, and shellfish, offers proven health and anti-viral boosts. Curry favour Chillis and other peppers contain an active compound called capsaicin which has broad antimicrobial and anti-inflammatory properties that can help the body fight off pathogens Credit: Getty Scoffing spicy food is a great way to naturally load up your body with antibacterial and anti-inflammatory ingredients, so set summer salads aside and put some tea-time heat back on the menu. Most read in Health Chillis and other peppers contain an active compound called capsaicin which has broad antimicrobial and anti-inflammatory properties that can help the body fight off pathogens. Other spices found in fierier dishes, such as ginger and turmeric, are also packed with protective anti-inflammatory antioxidants. If tucking into an eye-watering Vindaloo isn’t your thing, milder options such as Thai green curries also deliver. Or slice up servings of regular sweet peppers with any meal. Calm your inner caveman Getting around seven to eight hours of shut-eye a night is ideal and offers immune-boosting benefits Credit: Getty Sometimes known as the “caveman brain”, circadian rhythm is our body’s natural biological clock which makes us feel sleepy when it is dark and alert when it is light. But the limited daylight as winter approaches can disrupt our body clock and make it harder to get consistent sleep. Getting around seven to eight hours of shut-eye a night is ideal and offers immune-boosting benefits. So act now to implement a regular bedtime routine to ensure you get the kip you need and make the descent into darkness less disruptive. But don’t be tempted to hibernate. More than nine hours’ sleep can make you more susceptible to seasonal nasties. The joy of socks Wrapping up warm can help ease joint pain and stiffness as autumn chills arrive Credit: Getty Getting your warmer socks, jumpers, coats and blankets ready now won’t just stop you from being caught out when the first autumnal chills arrive, but can also stop some health conditions setting in. If you suffer with joint aches or conditions such as arthritis or back pain which can worsen over winter, keeping warm and wearing cosy layers can help soothe seasonal stiffness. Heat patches and electric blankets can also bring respite. Remember to keep moving as much as possible too. If joint pain increases over winter, always speak to your GP. Book a booster Flu, Covid, shingles and RSV vaccinations are offered by the NHS to many patients and can help protect against these illnesses, especially for those at greater risk Credit: Getty Plan ahead and start thinking about seasonal vaccinations now. Check what you are eligible for with your GP or pharmacist and book in early before viruses begin to circulate. Flu, Covid, shingles and RSV vaccinations are offered by the NHS to many patients and can help protect against these illnesses, especially for those at greater risk. You might also find that your workplace or employer offers some. Certain pharmacies also have walk-in vaccinations to help you stay flu-free, so check locally. Vitamin D-Day Experts recommend taking daily vitamin D supplements through autumn and winter Credit: Getty Get into the habit of taking a daily supplement of vitamin D, which is vital to keep bones, teeth and muscles healthy. In summer, our body creates Vitamin D from the sun’s UBV rays on the skin. But between October and early March, limited daylight means it is difficult for us to absorb enough naturally. It is also tricky to get enough vitamin D from our diet. The NHS recommends all adults take 10 microgram supplements daily through autumn and winter months. Buy the tablets in pharmacies and supermarkets for £2 to £3. Turn down the heat Cold weather and central heating can damage skin, so swap hot showers for lukewarm washes Credit: Getty Cold weather, wind and central heating can all be tough on the skin. Autumn is a good time to start planning ahead for seasonal skin irritants. Swap lighter lotions for richer, thicker moisturisers, ointments or oils to prevent damage to the skin barrier. Protective emollient cleansers also clean without stripping away natural oils. It is tempting to turn the water temperature up as the days get colder but hot, steamy showers or baths can damage the skin’s natural protective barriers. Stick to shorter, lukewarm washes instead. Help happy hormones Seasonal mood dips, sluggishness and social withdrawal are frequently reported at the start of September, usually caused by reduced exposure to sunlight. To fight back when your hibernation mode hits, do what you can around the autumn Equinox to encourage your body’s natural happy hormones and endorphins. Get out in the daylight to battle seasonal slumps and let natural light into your home first thing. Try to stay active and keep moving even when it is dark by 4pm and fill up your diary now with lots of social plans with your friends or family. Keeping connected and having events to look forward to can keep flagging spirits up. Comment now