LIVE YOUR BEST… OCTOBER

MOOD BOOSTER

It’s important to hit our five-a-day quota, but researchers at Aston University say fruit is especially good for us – particularly our psychological health. So it’s time to get more fruit into our diets – and, according to the Aston study, raw is best. Top porridge with berries, sliced fruits like apples and pears into autumnal salads, and add some fruit to snacks and desserts.

Live your best...

OCTOBER

Enjoy an awesome autumn with these feel-great tips from the experts

WORDS JESSICA CARTER

TAKE 2 MINUTES

A technique from yoga teacher Sophie Phillips (yogalions.co.uk) to release physical tension and settle the nervous system.

Find a comfortable seated position, hands on lap. Sit tall through the spine and relax the shoulders. Soften the forehead and jaw, dropping the tongue. Take a long breath in through the nose, slowly let it go through the mouth. Inhale again in the same way while thinking ‘I am’ and breathe out thinking ‘here now’. Repeat as you like; remind yourself that you are calm and in control in this present moment. When ready, allow your breathing to return to normal, and open your eyes.

Did you know? Showing kindness is scientifically proven to help us look younger...

Doing kind deeds produces oxytocin, and research shows that people with higher levels of this feel-good hormone have more youthful-looking skin – even if they’ve not looked after it as well as they could have. One study found that practising a specific loving-kindness meditation slowed the aging of cells in participants. Let’s update that skincare routine…

FOCUS ON… VITAMIN D

“At this time of year, taking vitamin D supplements is a really good idea,” says Asda nutritionist, Sophie Rose. “Unlike other vitamins, it can actually be made in the body, but only when our skin is exposed to sunlight.” Given the sun spends much of its time behind thick cloud in autumn and winter, we need some extra help. “You can boost vitamin D by eating foods like oily fish, eggs and fortified breakfast cereals or spreads, but it’s still recommended that all adults and children over five take a daily 10µg supplement between October and March.” Important for healthy bones and muscles, vitamin D also supports immune function and may even help regulate our mood.

IMPROVE YOUR SLEEP

The clocks changing can ruin sleep routines and affect our health. Here are five ways to get better zzzs this autumn.

1BETTER YOUR BEDROOM Think about the noise, temperature and light levels of the space you sleep in. Slightly cool and dark conditions will help you nod off. Try Asda’s Travel Essential Eye Mask to block out light.

2PRIORITISE UNWINDING A relaxing pre-sleep routine will get your brain ready for the land of nod. Even 15 minutes in a bath, reading a book or chilling with a herbal tea (we love Pukka’s Night Time Tea with lavender and chamomile) before bed could help.

3CHECK YOUR DIET Certain foods can be beneficial for bedtime. Almonds and cherries contain melatonin*, which contributes to the reduction of time taken to fall asleep, while you should stay away from sugar, caffeine and alcohol in the evenings – all no-nos before bedtime.

4LET THE LIGHT IN Sunlight helps regulate your body’s day and night cycles, so try and expose yourself to plenty of it in the daytime – and hopefully you’ll find it easier to slip off when night falls.

5TAKE A DIGITAL DETOX Screens can be detrimental to our sleep, causing our minds to whirr instead of wind down. Put your phone and laptop away half an hour before bedtime – you can do it.

*Must contain at least 1 mg of melatonin per quantified portion, and must be taken close to bedtime.