Hello! I don’t know about you but things feel surprisingly chilly and windy to me. This kind of weather makes me want to hunker down under a duvet, with a cuppa and several biscuits for company. So see below for our 10 tips for Autumn and Winter nutrition. This month’s featured therapist is osteopath Fleur Richardson. Read on to see what she has to say about how Pilates complements osteopathy.

The darker mornings can also make it harder to jump out of bed and outdoor exercise starts to feel most unappealing! A lack of sunshine can reduce production of vitamin D and none of your skin is exposed enough to benefit from the short supply of sunshine that there is! One of the ways to ensure you’re feeling fit and energetic is through your diet. These easy-to-follow nutrition tips will help you boost your circulation, immune system, energy and wellbeing.

  1. Try to eat some seasonal food, such as parsnips, sweet potatoes, Brussels sprouts, beetroot and carrots. Seasonal food is fresher, has more nutrition, helps us keep in harmony with the environment and promotes our wellbeing.
  2. Avoid a lot of cold, heavy foods during autumn and winter. Think warming food such as casseroles, stews, soups and curries, with meat, fish, beans or lentils and plenty of vegetables.
  3. The colder months can make our hair, lips and face feel dry, so eat foods rich in moisture such as porridge, soups and stews to replenish lost fluids.
  4. Use some warming herbs and spices in your teas and cooking which can boost circulation. For example, try ginger, cinnamon, nutmeg or cloves.
  5. Stewed apples and pears are delicious and warming; perfect for this time of year. Add with some cinnamon to porridge or yoghurt for a nutritious breakfast treat.
  6. Reishi, oyster and shiitake mushrooms have antiviral and antibacterial properties, and are rich in protein, potassium, calcium, magnesium and B vitamins. Try fresh or dried in soups and casseroles.
  7. Boost your immune system by eating foods such as avocados, blueberries, chillies, citrus fruits, dark chocolate, fish and shellfish. You can also help to ward off viruses, bugs and toxins by eating food rich in vitamins and minerals, such as lean meat, seafood, fish, eggs, beans and lentils.
  8. Use supplements that can help boost energy, immunity and wellbeing including gingseng, Vitamin C, Echinacea, Omega 3 fats, Vitamin D , elderberry, probiotics and zinc.
  9. Try to reduce sugary foods and drinks, alcohol, and processed and junk foods, which can deplete energy and our immunity.
  10. Increase your hydration levels! Keep drinking water. Centrally heated houses and cold outdoor weather can parch our skin and our bodies. Try to go sober for October!

Our featured therapist this month is Fleur Robertson, of Coombe House Clinic in Farnham. You She says:

Osteopathy is a holistic, hands-on and non-invasive therapy. It offers relief from pain and discomfort, alongside specifically tailored self-help advice and exercises for injuries of the body. From jaw pain to sporting shoulder complaints; from low back issues to disc injuries, Osteopathy can help you find reassurance and a path away from pain; getting you back to the things you love!

Osteopathy works really well in partnership with Pilates, because they both work towards bringing better balance and flexibility to the body. Pilates works at also actively strengthening the core.

Regular exercise is essential for a healthy body and Osteopathy can relieve pain, which is limiting movement; allowing for greater benefit and engagement when participating in Pilates. This helps strengthen postural musculature, benefiting the body and you in so many ways. Whether you’re working from home or running a marathon, if you’re in pain you don’t have to put up with it!

You can find out more by checking out the Coombe House Clinic website.

Our new timetable shows our TWO NEW PILATES teachers! They will be teaching those on the Zoom membership. Check them out HERE For details on Zoom membership see here. The Facebook live classes are for our clients on monthly membership, still only £9.99 per month. For more details, see HERE

Squeeze and breathe,

Hannah xx