While it’s hard to say goodbye to summer, there’s something about September that sparks a feeling of renewal and positive change.
In fact, the first month of autumn is often seen as a natural turning point – a chance to leave old habits behind and become a fresher, healthier version of ourselves. This idea has even been coined the “fresh start effect”.
Before despairing that summer is over, consider turning the change of season into an opportunity to reset your healthy habits and set a positive, balanced tone for the autumn ahead.
Here are some tips to kick-start your routine.
Prioritise sleep
Everyone has experienced the fatigue, low mood, and lack of focus that follow a bad night’s sleep. But the cost of missing the recommended seven to nine hours goes beyond feeling groggy. Long-term sleep deprivation puts you at risk of serious health problems, including obesity, heart disease, and diabetes. Quality, uninterrupted sleep not only boosts immunity and wellbeing – it also gives our tired eyes the chance to rest and recover. Without enough sleep, eyes can become fatigued, itchy, and sore, and eye twitches become more likely.
While summer humidity can take its toll on sleep quality, the cooler nights and shorter days of autumn provide ideal conditions for rest. With a few simple adjustments, you can get back to sleeping well. Consider establishing a regular bedtime routine that includes calming rituals like meditation or listening to gentle music. Limiting digital device use before bed, cutting back on caffeine, and adjusting your room temperature can all help you sleep better.
Eat well
Summer barbecues, beachside meals, and cocktails can be a challenge to healthy eating. But rather than being hard on yourself, hit the reset button and get back on track with a nutritious diet.
Start with the basics: focus on eating fewer processed foods and more fruit and vegetables. Filling your plate with wholesome foods will help your body fight off the wave of seasonal illnesses that come with winter, like colds and flu. A balanced diet benefits our immunity, heart health, and waistline – and it also helps keep our eyes healthy and our vision protected from conditions like age-related macular degeneration and cataracts.
Meal planning, keeping tempting foods out of the cupboards, and cutting back on alcohol can all help you stay on track.
Drink enough water
As the days get colder, it’s easy to forget the importance of staying hydrated. But even if you’re not feeling thirsty, drinking enough water is just as important in autumn and winter as it is in the warmer months.
The old rule of thumb is to aim for eight glasses of water a day. But here’s the thing – you don’t need to drink all of that. Around 20% of our daily fluid intake comes from water-rich foods. Courgette, pumpkin, pears, apples, and Brussels sprouts are just a few seasonal autumn foods that will help keep you hydrated.
Get moving
Exercising outdoors doesn’t have to stop when the leaves start to fall. Autumn is a great time to enjoy the crisp air before winter arrives. Cycling, hiking, gardening, and even a walk in the park are brilliant autumn activities. But if dark mornings are killing your motivation, find a way to bring your workout indoors. Do a quick floor session in the living room, download a fitness app, or sign up for a yoga class.
Get outside
Research has shown again and again that the more time we spend outdoors, the happier and healthier we tend to be – and the benefits of outdoor leisure go well beyond physical health. Even without 30-degree sunshine, the amount of natural light you absorb on a cloudy day is enough to help counter the symptoms of Seasonal Affective Disorder. Spending time in natural environments has also been shown to improve creativity, motivation, cognitive function, and visual health. Even if you have a packed schedule or live in an urban environment, you can weave nature into your day with a few simple strategies. Instead of reading emails on your break, take a walk around the block. Or better yet, work outside if your schedule allows. And if lunchtime is your only proper break, try eating al fresco.
Tackle allergies
Eye allergies can occur at any time of year, but they’re especially common in autumn due to the surge of allergens in the air, such as mould spores and pollen. When these airborne allergens come into contact with the eye, a substance called histamine is released, causing unpleasant symptoms like dryness, irritation, and itching. If allergy symptoms are mild, over-the-counter eye drops are usually effective. However, people with more severe allergies may need to speak to their GP.