October is when autumn really begins to settle in. The days are shorter, temperatures drop, and our routines naturally start to move indoors. It can be tempting to slow down completely, but this is an important time to continue supporting the foundations of good health as we head towards winter.
Rather than looking for quick fixes or a single food or supplement to keep you well, think about building resilience through consistent everyday habits. Nourishing food, regular movement, good quality sleep, daylight and time to switch off all work together to support your physical and emotional wellbeing.
This month’s simple habit: focus on nourishing your body well as the seasons change, making small adjustments to your diet and daily routine that help you feel energised, rested and ready for the months ahead.

How to Try It?

Fill your plate with autumn colour: October brings plenty of nutritious seasonal foods, from pumpkin and squash to beetroot, carrots, cabbage, kale, apples and pears. Aim for variety rather than focusing on one particular ‘superfood’. Different fruit and vegetables provide different vitamins, minerals and plant compounds, while fibre supports a healthy gut and overall health. Soups, stews, roasted vegetables and warming grain bowls are an easy way to incorporate a variety of seasonal ingredients into meals as the weather cools.

Don’t forget protein

As we become more aware of the importance of maintaining muscle and strength as we age, protein deserves a place at every meal. It helps support muscle repair and maintenance and can also help meals feel more satisfying. Good sources include eggs, fish, poultry, yoghurt, cottage cheese, beans, lentils, tofu, nuts and seeds. Try adding a source of protein to breakfast and lunch, rather than relying on dinner to provide most of your daily intake.

Think about vitamin D

From October onwards, there is less sunlight in the UK for our bodies to make vitamin D. The NHS recommends that everyone considers taking a daily vitamin D supplement during autumn and winter, as it can be difficult to get enough from food and sunlight alone. Food sources include oily fish, egg yolks and some fortified foods. Vitamin D plays an important role in the normal function of the immune system, as well as supporting bones, teeth and muscles.

Keep moving, even when the weather changes

Shorter days and cooler temperatures can make it tempting to spend more time indoors, but regular movement remains important for both physical and mental wellbeing. You don’t need to commit to a completely new exercise routine. A brisk walk, a cycle, gardening, a strength session or simply taking regular breaks from sitting can all contribute to staying active. Where possible, getting outside during daylight hours also gives you valuable exposure to natural light.

Protect your sleep

As the clocks change later this month and evenings become darker, it is worth paying attention to your sleep routine. Keeping consistent bed and wake times, getting daylight earlier in the day and creating a calmer period before bed can all help support healthy sleep habits. Try dimming the lights, putting your phone away, reading, stretching or taking a few minutes to breathe before bed. Small signals that tell your body it is time to slow down can make a difference to the quality of your evening routine.

Why Now?

October is a useful reminder that looking after your health is less about doing everything perfectly and more about giving your body what it needs consistently.

Charlotte runs Plume Nutrition, where she offers support and advice for weight management, controlling cravings, sleeplessness, stress and increasing energy levels. Find out more at plumenutrition.com