Nourishing produce
“Autumn is a time when a variety of nutrient-dense vegetables are in season, such as squashes, pumpkins, sweet potatoes, Brussels sprouts and kale. These vegetables are not only delicious, but also packed with essential vitamins, minerals and antioxidants that support overall health and wellbeing.
“An excess of red and processed meat is linked to a variety of health risks, and autumn is the perfect time to look at plant-based recipes that feature seasonal vegetables. These can be flavourful, easy to prepare and incredibly nourishing.
“By incorporating plant-based meals into your diet, you can increase your intake of fibre, vitamins and minerals while reducing your carbon footprint.” Lisa Marley, chef and nutrition coach
The power of ‘hygge’
“Autumn is the perfect time to embrace the Danish concept of hygge, which focuses on embracing the slow flow of the season, creating a cosy, comfortable atmosphere and enjoying life’s simple pleasures. This approach offers several benefits for mental and emotional wellbeing.
“Activities such as curling up with a good book, sipping a hot chocolate, resting, journalling, or taking a walk in nature help reduce stress and foster a sense of contentment.
“Embracing comfort and connection during autumn can uplift our mood and support overall mental health, helping to ease the challenges of the darker, colder days.
“Hygge also encourages us to live in the moment and find joy in everyday activities. All of which means that by incorporating hygge into our autumn routine, we can cultivate a greater sense of wellbeing and resilience.
“This is particularly important as adjusting to seasonal changes can impact on our mood and contribute to conditions like seasonal affective disorder.” Helen Wells, psychotherapist and clinical director at The Dawn Wellness Centre and Rehab Thailand
Easier (and more enjoyable) exercise
“Autumn offers unique benefits for starting and maintaining a consistent exercise routine, often making it easier to stay active compared with the hot summer or much colder winter months. The cooler temperatures reduce the risk of overheating, allowing for longer, more comfortable workouts.
“Additionally, lower humidity levels can improve breathing and minimise the discomfort that is often associated with high humidity, making outdoor activities more enjoyable.
“This is especially beneficial for those who want to stay active before and after work or during breaks, as it will help you return to your tasks refreshed and energised.” Jon Booker, physical wellbeing expert at Westfield Health
Time for reflection…
“Autumn invites us to let go and shed the old. As our energy naturally declines, rest and self-care become essential – prompting us to slow down and turn inward after summer’s high energy.
“Historically, autumn has always been a time for reflection and contemplation: reaping the fruits of past efforts, sharing the harvest and preparing for future growth. Just as trees shed their leaves, autumn encourages us to release old habits, self-limiting thoughts or past experiences that no longer serve us.” Kate Merrick, psychotherapist and spokesperson for the UK Council for Psychotherapy
…and renewed purpose
“Another thing that people love about autumn is that this seasonal transition often coincides with the start of new routines, such as returning to school or work. This can give us a renewed sense of purpose and motivation.” Danny Zane, psychotherapist at North London Therapy
It’s good for your heart
“Autumn brings several benefits for heart health. Taking brisk walks, going cycling or having a light jog in the cooler weather are great ways to keep your heart strong and help you stay healthy.
“Autumn also offers a variety of seasonal foods that are good for your heart. Apples, pears and squash are in abundance and packed with fibre, vitamins and antioxidants. These foods can help maintain healthy blood pressure, reduce cholesterol levels and support overall heart health.” Dr Oliver Guttmann, consultant cardiologist at the Wellington Hospital, part of HCA Healthcare UK
A happy time for our skin
“Autumn is the perfect season for the skin to recover from the summer excess – it is the rest gap between the summer’s heat and sun, and the forthcoming drying effects of cold winter winds and artificial heating.
“Typically, at this time of year, you will be getting less sun exposure – and while you should be wearing factor 50 sun cream all year around, the autumn months will see you spending less time outside than during the summer months, when the sun is at its strongest.
“Take advantage of this time by rehydrating your skin with hyaluronic acid serums and layering with a quality hydrating moisturiser.” Amish Patel, award-winning skincare expert and practitioner, Intrigue Cosmetic Clinic
Social connection becomes more balanced
“Following the intensity of the summer social calendar, autumn provides the perfect opportunity to embrace a slower pace and a different type of connection.
“Within the warmth of autumn gatherings – be they harvest festivals, bonfires or more casual get-togethers – we can take time to reflect on our personal goals and values. Engaging in these communal activities helps us to reconnect with others and ourselves, fostering a sense of belonging.
“Perhaps more than any other season, autumn encourages a balance between social engagements and introspective moments, to support our personal transformation as we begin to prepare for the end of the year.” Dr Lisa Turner, author of ‘Our Conscious Tipping Point’
Better physical recovery
“Autumn’s cooler temperatures provide the perfect opportunity to spend more time outdoors, free from the extreme heat and humidity of summer. This seasonal shift encourages regular physical activity – boosting cardiovascular fitness – and reduces the risk of heat-related stress and injuries, allowing our bodies to perform and recover more efficiently.” Professor Paul Lee, consultant orthopaedic surgeon
and author of ‘Regeneration by Design’
We learn to accept change
“People have a tendency to become attached to situations they perceive to be more favourable. That includes the British summertime, when the longer evenings and finer weather are often accompanied by a holiday atmosphere.
“Being attached in this manner isn’t an effective wellbeing strategy, because the very nature of our existence is that all things are impermanent and subject to change.
“Research conducted at the University of Derby shows that not being attached to things – known as non-attachment – is an adaptive psychological strategy, as it allows us to embrace change and accept things as they are.
“The changes that manifest during autumn – such as the temperature cooling, leaves turning brown and falling, and daylight reducing – are difficult not to notice and can therefore serve as a useful reminder that nothing lasts forever, prompting us to let go and foster psychological flexibility.” William Van Gordon, associate professor in contemplative psychology at the University of Derby
Promotes mindfulness
“Just 10 minutes of mindfulness per day can make a huge difference to our wellbeing, and this season is the perfect time to learn to incorporate into your life. This is because autumn encourages you to notice the different colours, smells and sounds that are around, and how they make you feel.
“Practising mindfulness can help you to reduce stress and focus on the present moment with all the joy that can be accessed there – so get outdoors and take advantage of the daylight before winter sets in.” Lisa Gunn, mental health prevention lead at Nuffield Health
Easier to sleep
“The dropping temperature helps to create an optimal environment for sleep. The natural shift in our daily routines, with fewer late-night activities and earlier sunsets, helps establish a consistent sleep schedule – crucial for muscle recovery and mental sharpness. This improved sleep pattern better supports physical health and strengthens our musculoskeletal health and immune defences, making it easier to maintain overall wellness throughout the season.” Professor Paul Lee
Refocused fitness goals – and improved immunity
“With schools and universities back in session and people returning to their usual work schedules, autumn presents a prime opportunity to refocus on your health and fitness goals.
“As the temperatures drop and we resort to more indoor-based living, the spread of viruses increases. But this can be combatted by harnessing regular exercise to boost your immune system: numerous studies have demonstrated a link between the two.
“Immune cells – present in small quantities within our major organs and lymphoid tissues – play a crucial role in defending the body. Physical activity stimulates circulation and increases the production of these immune cells, enabling them to travel more effectively throughout the body to combat bacteria and harmful micro-organisms.” Carl Smith, fitness instructor
Easier to start new healthy habits…
“The beginning of autumn has that ‘back to school’ vibe, which never leaves us no matter how long it has been since we have left education. It means that it is easier to begin new healthy habits – whether that is setting fresh goals or adapting a new health or wellness practice – as we tend to have some excitement about a new season and new beginnings.” Rachel Drysdale, wellbeing expert and founder of wellness sanctuary Fire + Alchemy
…and ditch the less healthy ones
“As people wave goodbye to summer, many will also ditch some unhealthy summer habits, such as increased alcohol consumption and smoking.
“During the summer, many find themselves drinking regularly – during the day, at festivals and on holiday. This can create problems like disturbed sleep, dehydration and damage to the liver and heart. Therefore, reducing alcohol consumption during the autumn months is beneficial to people’s overall health.” Dr Alexis Missick, general practitioner from UK Meds
Good for our bones and joints
“Autumn offers a great chance to enhance your joint and bone health through seasonal activities such as hiking and gardening.
“Hiking is an excellent way to boost your joint and bone health because trekking over uneven terrain improves balance, strengthens lower body muscles and increases bone density. The natural resistance of varied ground challenges your muscles and joints, enhancing stability and strength. This weight-bearing exercise stimulates bone-building processes, which is beneficial for your skeletal health.
“Gardening, meanwhile, comes with its own benefits. As many people prepare their gardens for winter, tasks like pruning and lifting can serve as effective resistance training. Remember to use proper techniques – align your feet, knees and shoulders to avoid unnecessary rotation and potential injury.
“While a day spent in the garden may leave you feeling sore, it offers a gentle yet effective workout that promotes overall fitness.” Dr Catherine Spencer-Smith, sports and exercise medicine consultant at the Wellington Hospital
A time for grounding ourselves in nature
“Autumn encourages grounding – both literally, by walking on cool, earthy terrain, and metaphorically, by fostering a deeper connection to nature. The practice of grounding, or earthing, has been shown to reduce inflammation, improve sleep and boost mood. Try this for 10 minutes each day and feel the stresses of everyday life drift away.” Fiona Berry, seasonal wellbeing expert and registered nutritional therapist
The joy of ritual and tradition
“Autumn symbolises a time to look forward to occasions such as Halloween, Bonfire Night and even Christmas. These annual events bring a sense of spirituality, ritual and tradition, and a chance to connect with our wider community. This is also beneficial for the wellbeing of ourselves and that of wider society.” Dr Malcolm Schofield, lecturer in psychology at the University of Derby
It’s great for family bonding and outdoor play
“Our children absolutely love autumn: they enjoy playing in the fallen leaves, going apple picking and helping us with the harvest. It’s a time filled with outdoor play and fun family activities, like visiting pumpkin patches, and this year we are also looking to host a Bonfire Night for our community.
“The kids get excited about the seasonal changes and all the adventures that come with it, making it a memorable time for our family.” Kelvin and Liz Fletcher, actors, farmers and stars of the ITV show ‘Fletchers’ Family Farm’
Teaches us to slow down…
“Autumn’s shorter days and longer nights encourage the body to slow down and recalibrate. This is a time to shift from the high-energy demands of summer to a more restorative rhythm. Embracing this slower pace can help reduce stress levels and enhance resilience.” Fiona Berry
…and embrace slow fitness
“Autumn is a season of transition, and slow fitness aligns beautifully with this. By working with your body rather than pushing against it, slow fitness can help you achieve better sleep, reduce inflammation and sharpen your mental focus – all things that can be particularly beneficial as the days grow shorter and cooler.
“The controlled, mindful movements of activities like Pilates and yoga allow you to sculpt your body by targeting specific muscle groups, delivering full-body results without the burnout that often comes with high-intensity workouts. Plus, the serotonin and oxytocin boost that you get from these practices enhances your overall mood, helping to counteract anxiety and overthinking.
“Slow fitness is really about training both your brain and your body, and as we settle into autumn, it’s a wonderful way to stay calm, in control and emotionally balanced.” Sarah Norman, trainer at Les Mills
The beauty benefits our brains
“Autumn’s natural beauty – characterised by vibrant foliage, the earthy smell of fallen leaves and the sound of rustling trees – provides a relaxing and rejuvenating experience for our brains. This immersion in nature is known to reduce stress, anxiety and depression, while the changing colours and serene landscapes can stimulate the mind – fostering creativity and providing a sense of peace.” Elle Mace, positive psychology coach
