Cold weather can be a killer – here’s how to manage autumn health

As the days get shorter and temperatures begin to cool, autumn is the perfect time to pause and tune into what our bodies need for the months ahead. From supporting immunity, energy and mood to improving sleep, fitness and nutrition, a few simple changes can help us feel our best as we head into the colder months.

“Autumn is a transition for the body,” says GP and holistic doctor Dr Nirusha Kumaran. “We tend to spend more time indoors and become less physically active. When someone tells me they feel very different going into autumn, I don’t automatically dismiss it as psychological – their environment, light exposure, sleep, movement and behaviours may have changed.”

So what does your body need this autumn? We asked leading experts to reveal the health checks and simple habits that could make a real difference this season.

“Cold causes blood vessels to constrict, raising blood pressure and increasing the heart’s workload. It also affects blood viscosity and clotting,” says Professor Aneil Malhotra, Consultant Cardiologist at Wythenshawe Hospital and Manchester Royal Infirmary. “Research suggests cardiovascular risk rises during colder weather, particularly for older people and those with existing heart disease. A recent meta-analysis found that for every 1°C fall in temperature, cardiovascular mortality increased by around 1.6%.

“During defined cold spells, cardiovascular mortality was approximately 32% higher. So, my advice is – don’t let your cardiovascular fitness hibernate. Make movement part of your daily routine, and always start with a warm up. A brisk 20-30 minute walk most days is a great start. When the weather is bad, go swimming, to the gym or use an indoor bike.

“Check your blood pressure and cholesterol, make sure you’re getting seven to nine hours of sleep, and don’t dismiss any new symptoms. If regular activities suddenly feel harder, or you develop chest pain, unexplained breathlessness, new ankle swelling, fainting or palpitations – always have a health check.”

Nourish your gut

“As the seasons change, it’s not unusual for digestion to change too,” says registered nutritionist May Simpkin (maysimpkin.com). “Autumn can bring shifts in diet, routine, activity and stress, all of which may affect the digestive system. We eat less fruit and vegetables, drink less water, and reach for richer, stodgier foods. A recent review suggests seasonal factors, including reduced sunlight and lower vitamin D levels, may influence the gut microbiome.

“Persistent bloating, constipation or diarrhoea, changes in bowel habits and discomfort after eating could signal that your gut needs more attention. Support digestive health by eating a wide variety of plant foods and gradually increasing fibre from fruit, vegetables, pulses, wholegrains, nuts and seeds. Stay hydrated and include fermented foods such as live yoghurt or kefir. Regular movement promotes healthy bowel function, while managing stress is also important.”

“Women who already experience PMS, perimenopausal or menopausal symptoms may notice that fatigue, irritability, low mood, cravings or brain fog feel worse in autumn,” says Dr Kumaran. “Reduced daylight, poorer sleep, lower physical activity, increased stress and changes in diet can all influence mood, energy and symptoms can feel more difficult to manage. That’s why I encourage women to think of autumn as a time to protect the foundations. These include: morning daylight, regular exercise, including resistance training, eating sufficient protein and fibre, maintaining a good sleep routine, limiting excess alcohol, and checking for nutrient deficiencies, such as vitamin D or iron, rather than simply assuming fatigue is hormonal.”

Midlife men, it’s not just testosterone

“For midlife men, maintaining resistance exercise is incredibly important,” says Dr Kumaran. “Muscle is not simply about appearance. It is metabolically active tissue and plays an important role in glucose regulation, metabolic health and healthy ageing. Also, symptoms such as persistent tiredness, low mood, poor concentration or reduced libido shouldn’t automatically be attributed to ‘low testosterone’ or getting older. Sleep problems, stress, alcohol, excess weight, nutritional deficiencies, thyroid dysfunction and other medical conditions can produce very similar symptoms. So, if something doesn’t feel right, always seek a proper medical assessment.”

“Cold weather can trigger a heightened immune response that turns up inflammation,” says Kat Bright, Registered Nutritional Therapist (thehealthboost.co.uk). “This is likely a survival hangover from times when colder months meant more illness to fight off. That’s why joint pain and stiffness can get aggravated in autumn. For midlife women, there’s another factor. Oestrogen is naturally anti-inflammatory. But, as oestrogen levels drop around menopause, that protection fades, and aches and pains can suddenly show up.

“Physical activity calms inflammation and stops joints from seizing up. A Mediterranean style, anti-inflammatory diet with plenty of vegetables, olive oil, beans, lentils and fish can also help. If you add one thing to your diet, make it oily fish. The omega-3 in salmon, mackerel and sardines has some of the best evidence for easing stiff and achy joints. If you don’t like oily fish, consider a good high strength omega-3 supplement.” Try: Healthspan Super Strength Omega 3 1200mg, £12.99 for 60 capsules. Available: healthspan.co.uk

Keep moving

“Fitness needs don’t change just because it’s September,” says Rob McAvoy, Personal Trainer and founder of Get In Goodnick. “We need to exercise all year round. What does change is our environment. It’s harder to keep motivated when it’s dark and cold. So, the biggest autumn challenge is not losing momentum. The main fundamentals include a combination of aerobic exercise, strength, balance and flexibility. Current guidelines are 150 minutes of moderate activity, or 75 minutes of vigorous exercise a week. These are the key foundations of staying healthy and keeping fit. You’ll find it easier to stay motivated by splitting activity into short 20 minute, achievable chunks a few times a week. Think of exercise like brushing your teeth – there’s a baseline we need to maintain for good health.”

Try: Get in Goodnick for guided coaching programmes you can do at home, from £79 for nine weeks. Available: goodnick.com

“In Traditional Chinese Medicine (TCM) each season is characterised by a different elemental energy,” says Heather Reade TCM, acupuncturist, tai chi and qigong teacher (heatherreade.co.uk). “Autumn falls under the metal element, linked to the lung and large intestine systems, and is associated with breathing, the skin, grief, clarity and letting go. The key is to work with the season, or else you will feel more depleted. This means you need to prioritise sleep, eat nourishing, seasonal foods and give yourself more time to rest and recover. Choose foods that will nourish and warm you from within – eg: root vegetables, whole grains such as wild rice and quinoa, dark leafy green vegetables, coriander, garlic, cayenne pepper, turmeric walnuts and fermented foods. Consider taking up a gentle, mind-body exercise such as qigong to enhance energy levels.”