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Stay Healthy This Autumn

Stay Healthy This Autumn

As the seasons swiftly change, so do our bodies. This can often be a confusing and somewhat chaotic period as we try to adjust physically and therefore mentally.

The best way to combat this adjustment is to focus heavily on our diet and routine, whilst always remembering to listen to our bodies and be kind to ourselves.

During this shift, we may feel more inclined to seek warmth and comfort indoors as we notice it getting a little darker and cooler outside. Eating seasonally and adjusting our habits can make us feel healthier, by ensuring that we're getting the right vitamins, minerals, and nutrition to protect our bodies and enhance our immune systems. For instance: during the summer months we might get more vitamin D naturally from the sunlight, whereas during the winter, we might need to add supplements to into our routine to ensure that we're getting the vitamin support we need to thrive.

The more we learn about the dietary needs that change in our bodies between seasons, the better equipped we are at giving ourselves what we need to sustain energy levels through the colder months ahead. Funny thing is: it's rather intuative

Avoid falling into the trap of sabotaging the healthy habits you practised throughout the warmer months and follow these easy tips to eat for comfort and yet still maintain your health and fitness goals.

Consider Supplements

Vitamin D

Taking a vitamin D supplement has lots of health benefits such as bone health and improved resistance to certain diseases. It can also help us fight the winter blues. There aren’t many foods that contain vitamin D; Fish, dairy and mushrooms are some of the best sources, however, they contain small amounts that it can be hard to meet our daily requirements by just consuming these foods.

Vitamin C

Vitamin C is one of the major vitamins we will need for this season's transition. It gives protection by boosting the immune system, therefore, helping us appropriately fight against cold and flu. It also helps to maintain bone health, detoxify the body, nourish the skin and enhance wound healing. Looking for C outside the bottle? Try cranberries, citrus fruits, leafy greens and bell peppers. An apple a day won’t keep the doctor away, but an orange might!

Eat "In Season"

The easiest way to make sure that we're getting the right nutrients during each season, is by making sure we eat plenty of fruit and vegetables which are in season. By shopping locally, this is made easier. When we stock up on seasonal produce, we're taking advantage of all the fresh vitamins and minerals available to ease us through the changing months. For instance, root-based vegetables that grow in winter are generally more likely to help you feel fuller for longer; perfect during the colder months.

Mind Your Mood With Food

As the days begin to get darker and colder, you might find yourself suffering from an upsetting syndrome known as seasonal affective disorder. This is a form of depression that only happens during the winter months for most people. Stress aggravates depression symptoms and exhausts your body. 


Blueberries, raspberries, and strawberries may help prevent the release of cortisol, a hormone produced by the adrenal gland. During stressful situations, cortisol heads toward your hippocampus, a major portion of the brain that stores memories, provides emotional responses, and helps with navigation. Keep berries in your bag to combat stress when it hits.


Omega-3 fatty acids have also been praised for their health benefits, including their influence on mood. Research finds that people with higher levels of omega-3 fatty acids were less likely to experience moderate or mild symptoms of depression. Sources that contain the highest levels of omega-3 fatty acids include flax seeds, walnuts, and salmon.


Sugar may give you a little happy boost at first, but research suggests that too much sugar and too few omega-3 fatty acids can functionally change your brain and slow it downResearch on how the brain works is always ongoing. But it’s a safe bet to stay away from sugar — especially if you’re feeling depressed. The crash after a sugar high can make you feel much worse than prior to consumption.

POW Food

We offer deliciously nutritious food designed to support your physical and mental performance throughout the seasons. We gather the very best research and do that hard work for you so you can rest assured your body is taken care of. We prioritise high-quality food over macros and calories and focus on providing high-end frozen meals with nutritional consistency, giving you all of the vital vitamins and minerals you need to get you through the colder months. We also buy 100% British meat and fish, and as many British vegetables, fruits and salads as possible to help support the British economy and local businesses and make sure you eat well, seasonally.

Head to our home page to check out our range of delicious and nutritious meals.

Bon appétit!

POW Food x

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