Embracing the Season: How to Stay Well as the Days Grow Shorter (+ A Lemony Hot Drink Recipe)
As the seasons change and daylight hours begin to fade, it’s common to notice shifts in energy, mood, and even immunity. While autumn and winter bring crisp walks, cosy evenings, and golden leaves, they also present challenges: less sunlight, a greater risk of colds and flu, and the need for more self-care.
The good news? With a few intentional practices, you can support your mental health, strengthen your immune system, and create nourishing rituals that help you thrive through the darker months.
🌞 How to Boost Your Mood in Winter
Shorter days often mean less exposure to natural light, which can affect mood and motivation. Here are simple, effective ways to keep your spirits bright:
Maximise natural light: Step outside for at least 15 minutes each morning to help regulate your body clock and improve energy levels.
Stay active: Gentle exercise like walking, yoga, or dancing in your living room releases endorphins and lifts your mood.
Create cosy routines: Light candles, read a good book, or journal in the evenings — small rituals can bring comfort and stability. I am also into citrus smells at the moment so I have lemon or sweet orange essential oils in my diffuser when I am at home.
Stay socially connected: It’s easy to retreat in colder months, but human connection is a powerful mood booster. A quick call or coffee with a friend can make all the difference. All hail the whatsapp group too. Keep ontop of ‘what’s on’ in your area be a concert or a book reading. Stuff that’s good for the soul.
💪 Natural Ways to Support Your Immune System
Seasonal bugs are common, but a strong immune system helps reduce your chances of picking them up — or helps you recover faster if you do. Some natural ways to boost immunity include:
Eat vitamin-rich foods: Citrus fruits, berries, spinach, and broccoli are packed with immune-boosting nutrients.
Hydrate well: Even in colder weather, drinking enough water helps your body function at its best.
Prioritise quality sleep: Your immune system works hardest while you rest. Aim for 7–9 hours a night.
Wash your hands regularly: Still one of the most effective ways to keep germs at bay.
🤧 What to Do If You Catch a Cold
Sometimes, despite our best efforts, a bug sneaks through. The key is to listen to your body and give it what it needs:
Rest: Your body heals faster when you slow down, yes you love the gym, but if you go when you’re ill, it’ll make you fee worse!
Fluids: Herbal teas, broths, and water keep you hydrated and help ease congestion. A favourite thing to do is boil leeks, with some veg stock then drink the broth. Super easy and very comforting, speaking of which…
Comforting hot drinks: Lemon, honey, and ginger are timeless remedies that soothe sore throats and provide a natural vitamin C boost.
🍋 Recipe: Lemony Hug in a Mug (Natural Cold & Flu Soother)
This simple hot lemon drink feels like sunshine in a cup — soothing, immune-boosting, and uplifting.
Ingredients (serves 1):
Juice of ½ a fresh lemon
1–2 tsp raw honey (to taste)
1 thin slice of fresh ginger (optional, for extra zing)
A pinch of turmeric (optional, for anti-inflammatory benefits) or cayenne pepper, a VERY small pinch.
Hot water
Method:
Squeeze the lemon juice into your favourite mug.
Add honey, ginger, and spices if using.
Pour in hot (not boiling) water — boiling water can reduce honey’s natural benefits.
Stir gently, inhale the uplifting steam, and sip slowly.
Tip: You can also make a larger batch in a teapot, add fresh mint leaves, and keep it warm to sip throughout the day.
✨ Final Thoughts
The change in seasons doesn’t have to mean a dip in your wellbeing. With mindful habits, nourishing food, and a little extra self-compassion, autumn and winter can become seasons of rest, reflection, and resilience.
So next time the darker evenings feel a little heavy, grab a blanket, light a candle, and pour yourself a lemony hug in a mug. Because looking after yourself is the most important ritual of all.