As the vibrant colours of summer fade and the crisp breeze of autumn sets in, it is time to shift our focus from picnics and barbeques to cosy gatherings and heartwarming meals.
We will be focusing on making the most of what autumn has to offer us from immune supporting supplements that will help with the changes of the weather to guidance on how to cope with days becoming shorter and getting the right amount of sleep as well as offering some warm comforting recipes perfect for Autumn evenings.
Immune supporting supplements
Vitamin D
As sunlight exposure decreases during the autumn and, for most people, sun exposure is the primary source of vitamin D, taking a vitamin D supplement can help maintain recommended levels.
Vitamin D is also important for helping to support the immune system and it helps maintain normal bone health.
The best food sources of vitamin D are fish liver oils and fatty fish including salmon, mackerel, and herring as well as dairy products such as milk and spreads.
Vitamin C
Vitamin C is an antioxidant that helps fight and resist infection and supports the immune system, helping to protect cells from damage, which is important if you want to reduce the risk of colds and flus during the colder seasons.
Include a good amount of fruit and vegetables into your diet such as citrus fruits, tomatoes, peppers, strawberries, blackcurrants, broccoli and even potatoes.
Zinc
Zinc helps play a role in immune function. Having a well supported immune system can be helpful in reducing the duration and severity of colds and other respiratory infections.
Zinc is found in foods such as shellfish (particularly oysters), organ meats and lean red meat, and wholegrain cereals such as wheat germ and bread.
Echinacea
Echinacea is a botanical supplement and is often used to support the immune system and, again, reduce the risk of colds and flu.
Probiotics
Gut health is closely linked to overall wellbeing and immune function. Probiotics can help maintain a balanced gut microbiome
To look after your gut health during the autumn try adding more yoghurt into your diet as this is the most well-known source of probiotics. Look for yoghurts labelled as containing live and active cultures. Greek yoghurt is also a good option.
Sleep supporting supplements
With the days getting shorter and the dark evenings starting to creep back in, some people find these changes difficult and can interrupt sleep patterns and moods decreasing. Here are a few sleep supporting supplements that can help support you with these changes.
Ashwagandha
Ashwagandha can help with stress management and feelings of anxiety and can help support overall wellbeing, which can be helpful as you transition into the colder months.
Ashwagandha root can be used to make herbal teas, whilst ashwagandha powders and extracts can be added to smoothies, juices or other beverages.
5-Hydroxytryptophan (5HTP)
Is a naturally occurring amino acid and that plays a crucial role in mood regulation and sleep. As serotonin and melatonin are associated with a normal sleep pattern, 5-Hydroxytryptophan is widely used for helping people sleep as well as regulating mood and easing anxiety.
L-tryptophan can be obtained through dietary sources such as turkey, chicken, pumpkin seeds, spinach, milk, and bananas. 5-Hydroxytryptophan, however, is produced by the body and some people, therefore, find it beneficial to supplement this nutrient if their body is not producing enough.
Vitamin B Complex
B Vitamins are involved in energy metabolism, mood regulation and maintaining overall health. A B Complex supplement can help you maintain adequate levels, which may help you feel energised and ready for those dark mornings when it is hard to get out of your warm bed.
Autumn recipes
There are plenty of immune friendly recipes you can cook up as the clocks go back, including Coconut Fish Curry with turmeric and ginger, or Spiced Black Bean and Chicken Soup with Kale.
Autumn nutrition
Thank you for joining us on this autumn journey of exploration and nourishment. We hope our insight, tips and recipes have inspired you to savour the beauty of the season and prioritise your wellbeing.
Look out for our next newsletter celebrating World Heart Day.
Stacie Henson has been working at Metabolics for two years and has immersed herself in learning more about Metabolics products and nutrition generally.
She has completed basic nutrition courses and recently completed a Level 4 Nutrition Diploma. Stacie is currently studying for a Level 4 Transformational Nutrition course to further her experience and knowledge to better support Metabolics customers.
Stacie Henson has been working at Metabolics for two years and has immersed herself in learning more about Metabolics products and nutrition generally.
She has completed basic nutrition courses and recently completed a Level 4 Nutrition Diploma. Stacie is currently studying for a Level 4 Transformational Nutrition course to further her experience and knowledge to better support Metabolics customers.
