As the seasons change, so do our routines, diets and time spent outdoors. The transition from one season to the next can be a useful reminder to review your nutrition and wellbeing habits, ensuring you're giving your body the support it needs all year round.
Autumn: Preparing for the Seasonal Shift
As temperatures begin to drop, daylight hours become shorter and summer plans tail off, many people start to think more seriously about their wellbeing routine again. Autumn is when Vitamin D tends to come back into focus. In the UK, reduced sunlight exposure during autumn and winter can make it harder for the body to produce Vitamin D naturally.
Supplements to consider in Autumn: Vitamin D: Vitamin D contributes to the normal function of the immune system, the maintenance of normal bones, and the maintenance of normal muscle function (European Commission, 432/2012).
Use the clocks changing as a reminder to review your supplement cupboard and restock anything you're running low on.
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Winter: Wellness Essentials
Winter often sees us spending more time indoors and indulging in seasonal treats and comfort foods. Whilst it can be tempting to relax our routines over the festive period, winter remains a good time to focus on maintaining healthy habits and keeping nutritional intake consistent.
Supplements to consider in Winter: Magnesium: Magnesium is a popular supplement during the winter months. Magnesium contributes to normal psychological function, normal muscle function, and the reduction of tiredness and fatigue (European Commission, 432/2012).
A Multivitamin: It is now a good time to revisit the basics and ensure you are maintaining a consistent supplement routine alongside your diet whilst you indulge on Christmassy treats.
Consider pairing your supplements with an existing routine, such as breakfast or brushing your teeth, to help make them part of your daily habit.
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Spring Into Balance
After a long winter, spring often brings a renewed focus on outdoor activities, fresher produce and getting back into healthy routines. This can be a great time of the year to revisit the foundations of your nutrition and assess where you really want to focus your energy and time.
Supplements to consider in Spring: Collagen: As the weather starts to improve and we start to wear lighter clothing, Spring can be a popular time to focus on skin and hair routine. Collagen Supplements containing Vitamin C contribute to the function of the skin and so can be a useful supplement to take at this time of year! (European Commission, 432/2012).
Probiotics: A number of reviews have explored the role of probiotic supplementation in supporting the balance and diversity of gut bacteria, particularly following periods of dietary change, which can often occur during the winter months (Hill et al., 2014; Sanders et al., 2019).
Spring cleaning isn't just for your home. Consider using the season as a prompt to refresh your health goals and nutrition routine.
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Summer: Thriving Through the Long Days
With holidays, BBQs and longer days, summer plans can disrupt our normal routines. Whilst many of us spend more time outdoors, maintaining good nutrition and hydration habits remains important. Summer can be a useful time to review your Omega-3 intake, particularly if oily fish isn't regularly included in your diet.
Supplements to consider in Summer: Omega-3: EPA and DHA found in Omega-3 supplements contribute to the normal function of the heart and normal blood pressure when consumed in sufficient quantities (Commission Regulation, EU, 536/2013).
Electrolytes: Electrolyte supplements can be a convenient option during periods of heavy sweating, particularly during warm weather or increased physical exercise.
Keep your supplements somewhere visible if you are travelling. Changes in routine are one of the most common reasons why people forget to take them!
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Every season brings different routines, challenges and opportunities. By using seasonal changes as a reminder to review your nutrition and wellbeing habits, you can build a routine that works all year round.
Whether you're focusing on Vitamin D during the darker months, Omega-3 through the summer or simply maintaining a consistent supplement routine all year round, small habits can make a big difference over time.
References
- [1]European Commission. (2012). Vitamin D health claims – EU Register of Nutrition and Health Claims
- [2]European Commission. (2012). Magnesium health claims – EU Register of Nutrition and Health Claims.
- [3]European Commission (2012). Vitamin C health claims - EU Register of Nutrition and Health Claims.
- [4]European Commission. (2013). EPA and DHA Omega-3 health claims – EU Register of Nutrition and Health Claims.
- [5]Hill C, Guarner F, Reid G, et al. (2014). The International Scientific Association for Probiotics and Prebiotics consensus statement on the scope and appropriate use of the term probiotic. Nature Reviews Gastroenterology & Hepatology, 11(8), 506–514.
- [6]Sanders ME, Merenstein DJ, Reid G, Gibson GR, Rastall RA. (2019). Probiotics and prebiotics in intestinal health and disease: from biology to the clinic. Nature Reviews Gastroenterology & Hepatology, 16, 605–616.