A new season is a great opportunity to shed old habits and form new ones. Scientist and campaigner Harshita Kudaravalli shares five recommendations for conscious self-care.

1. Eat fresh: Autumn’s colour palette is rejuvenating and invigorating - try to reflect its vibrancy in the foods you eat. Think fresh vegetables, adventurous salads and plant-based protein. If you like meat, go for pasture-raised animal protein, natural fats like olive oil and avocados, and probiotic food such as kimchi and yogurt. Stay focused on including the necessary vitamins, minerals, amino acids and essential fatty acids in your diet and it will pay dividends for your gut, muscle and hormone health that will sustain you into winter.

2. Watch your snacks: The temptation to lean on quick fixes can increase as the days shorten and temperatures dip. But the inconvenient truth is that eating high glucose and processed foods loaded with additives and preservatives can outnumber and destroy good gut bacteria, while eating real foods and drinking more water can restore it. Sugary snacks and ultra processed foods can also cause digestive problems such as bloating, gas, and abdominal pain. Not fun. Making snacks from real foods will satisfy your cravings and feed every cell in your body with nourishment. Follow simplywithscience for recipes.

3. Get your sleep: Women need at least six to eight hours’ sleep to function and deal with the potent mix of hormones dancing around in our bodies! Consistently poor sleep can lead to skin conditions such as acne and eczema, mood swings, and a dip in clarity and energy, while being fully rested has a powerful ripple effect, including a stronger immune system, lower risk of obesity, and improved mood. Create an ambient temperature and ensure your bedding is comfortable to further-enhance sleep quality. Maintaining a consistent sleep schedule can also help you feelyour best during the winter months, so try to retire at a decent time each night and avoid those long weekend lie-ins.

4. Skin and hair need extra care: 30% of our skin and hair health comes from products -70% is genetics, diet, and gut health. We can use this understanding to make the best possible choices for our appearance and general wellness. In terms of products, ones which are free from harmful ingredients but still perform well can be harder to find, but they’re out there. Try to look beyond misleading packaging – the fewer ingredients the better, and ones which are unpronounceable are generally a red flag! In fact, there’s a growing belief they could be contributing to increased incidences of hormone imbalances, chronic health conditions include neuro cognitive decline, and even some cancers. Gut health is also vital to the absorption of the key nutrients necessary for glowing skin and strong, healthy hair. When the gut microbiome becomes imbalanced it can trigger inflammation, which can show up as acne, random breakouts, puffiness, eczema, psoriasis, rashes, premature aging, dull, lifeless skin, and allergic reactions to skin products. Remember, products and produce complement each other, so eat fresh, real foods!

5. Mental wellbeing: Cooler weather and reduced daylight can lead to a range of cognitive changes, including reduced mood, memory issues, and increased stress levels, so Autumn is also a time when we need to connect with the earth more than ever. Grounding ourselves in nature can enhance and promote neurons – for example, walking barefoot on the grass for around five minutes can promote the exchange of electrolytes between our body and the earth, and slow, deep breathing can help reduce stress, particularly when done in nature. Yoga is another effective way to combine physical movement with breathing techniques and meditation, and if you do it outside, the benefits are even more powerful! Once again, diet is key, so pay particular attention to vitamin D. 80% of serotonin is produced in the gut, and imbalances can negatively impact on our mood and mental wellbeing. Keep feeding yours with real foods, healthy fats and natural, moodboosting chemicals such as endorphins and serotonin to work well. Cold can work in our favour too. It activates our body’s fight/flight response, increasing alertness, antiinflammatory effects, and circulation. It can also activate brown fat and contribute to increased metabolism. So don’t rule out the cold shower or cold water therapy!

Harshita lives with her husband, Rakesh, and daughters, Bhavishya and Esha, who are six and two years old respectively.

Away from work, she enjoys making healthy meals, walking, and reading books. Follow Harshita on Instagram and LinkedIn.