Six ways to make the most of autumn - from wild swimming to forest bathing

Autumn has a bad rep, but it can actually help you sleep better, boost your mood and strengthen your immune system. Here's how to make the most of the new season...

If you're a fan of the summer season, you're not alone. A survey from John Lewis reveals that over half of us prefer the warmer months to the rest of the year.

However, the arrival of autumn isn't usually greeted with much enthusiasm. Yet, health experts agree that the new season brings surprising health benefits, including mood enhancement, immune system strengthening, and improved sleep.

GP Dr Deborah Lee from doctorfox.co.uk advises, "Don't let the seasonal change get you down – we need to embrace the onset of autumn as it poses a host of significant health benefits," She encourages everyone to leave the summer behind and approach autumn and winter with positivity. Embracing cooler weather can be beneficial for your health.

Research has shown that lower temperatures can improve cognitive function and promote weight loss. Additionally, cold weather can enhance sleep quality.

Physiotherapist and sleep specialist Sammy Margo from dreams.co.uk explains, "Cooler weather is conducive to better sleep because the body naturally prepares for rest by lowering its core temperature. Crisp autumn air can help facilitate this process, making it easier to fall asleep.", reports the Mirror.

Dr Lee recommends taking cold therapy to the next level by trying wild swimming. "Regularly immersing yourself in cold water gives you a surge of adrenaline and dopamine. It also encourages the body to turn white fat into brown fat – which burns up to five times more calories," she explains.

"If you haven't done it before, start gradually and never swim alone – think about joining an outdoor swim club."

The cooler temperatures of autumn can lead to better sleep, but it's not just the chill in the air that helps. "Many people feel sleepier during autumn – the reduction in daylight hours tells the body it requires more rest to maintain optimal functioning and health," notes Sammy.

"The increased darkness encourages the body to produce melatonin, the hormone responsible for regulating our sleep-wake cycle. This can lead to increased sleepiness in the evening, and better overall sleep quality."

Sammy offers a top tip for those looking to improve their sleep: "To aid sleep, create a personalised bedtime routine," she suggests. "Incorporate activities that help you unwind, such as reading a book, having a warm bath or doing gentle yoga."

With summer's heat and holiday disruptions behind us, autumn is an ideal time to focus on fitness, according to personal trainer Carl Smith from activecareers.org.uk.

"It is the ideal time to refocus on health and fitness. Temperature and humidity both dip, making working out more tolerable, and chances are you're back into your normal routine," he says. Regular autumn workouts could even help fend off coughs and colds.

"Exercise can enhance the immune system – studies have found it can even reduce the chance of contracting Covid," he adds. Top tip: Autumn's bad weather can get in the way of exercising outdoors, so be prepared, says Carl.

"Make sure you have the proper attire – a jacket, appropriate footwear and leggings. And warm up indoors by jogging around your kitchen and doing dynamic stretches. By the time you go outside, your core will be warm and your mindset in the right place."

The changing colours of autumn are famously beautiful, but research has shown that looking at an autumn landscape can help to induce feelings of calmness. "Looking at trees, foliage and vegetation has been shown to lower stress and calm anxiety," says Dr Lee.

"It stimulates the parasympathetic nervous system – the body's involuntary rest and relaxation pathway."

Top tip: Try forest bathing – a mindfulness practice that involves spending time in woodland areas and has been shown to boost the immune system. "Autumn is prime time for forest bathing," says Dr Lee.

"The autumn leaves and colour changes give you an opportunity to be mindful, and you'll be inhaling phytoncides as you walk – natural substances found in trees and leaves that have health benefits."

Embrace seasonal eating From apples and pears to blackberries and squash, seasonal autumn fruit and veg is packed with health benefits. "The nutritional value of fruit and vegetables is considered highest at peak ripeness. Nutrients start to decline as soon as they are harvested," says Sammie Gill, dietitian and spokesperson for the British Dietetic Association (bda.uk.com).

"In season, locally sourced produce doesn't require long distances for transport – typically it is purchased and consumed within a short time after harvest."

Autumn fruit and veg can also help to boost the immune system. Sammie says: "Fruit and vegetables contain key nutrients that are immune protective, such as vitamin C, which supports the activity and function of immune cell populations."

Studies also show that a higher intake of fruit and veg is linked with lower inflammation and a healthier immune response.

"TOP TIP: Autumnal food such as curries, stews and baking all include spices, which is good news for health, says Sammie. "Spices offer far more than flavour. They have antioxidant and anti-inflammatory properties thanks to the abundance of vitamins, minerals and plant compounds they contain.

"Don't let the seasonal change get you down – we need to embrace the onset of autumn as it poses a host of significant health benefits,"For example, ginger is rich in potassium, magnesium and copper, as well as B vitamins and vitamins A, C and E. " As autumn casts a chilly shadow, moods can often plummet along with the temperature. The Royal Society of Psychiatrists notes that Seasonal Affective Disorder (SAD) sees around 3% of people experience significant winter blues. "Autumn can be associated with low mood as the evenings become cold and dark," remarks Lisa Gunn, mental health prevention lead at Nuffield Health. She suggests there's a silver lining, noting, "However, it can also be good for mental health – there can be excitement and happiness as the familiar change of the seasons comes round with its colours, crisp mornings and cosiness.

"Lisa encourages embracing autumn as a time for cultivating positive routines. "It is a great time to get moving. Getting outside while the environment is exploding with colour – even for just 10 minutes a day – will improve your emotional wellbeing, as spending time in nature can lower stress, improve sleep and reduce feelings of anxiety and depression.

"Her top advice? Venture out into the natural daylight to bolster vitamin D reserves. "During the winter months a lot of people are vitamin D deficient. So plan your day to make sure you're outside when it's light.

" She adds that venturing out could include activities like "going for a walk or meeting up with friends at lunchtime rather than in the evening. ".