October’s set in, and with it the inevitable darker evenings, cold misty mornings and – for many – an impending sense of doom.

It means winter’s just around the corner, with all its bugs, runny noses, chilblains and miserable vitamin D-deprived weeks.

But the colder season doesn’t have to be something to dread and despise. Take steps to boost your wellbeing now, and you’ll be better prepared to ward off winter colds and weariness.

EAT FOR WELLNESS “Foods from every food group are important for your best defence against colds and flu so eat a balanced diet,” says Nicky Vernede, community dietician with Oxford Health NHS Foundation Trust.

“The immune system needs a regular supply of all the essential nutrients to keep it in good condition. Eating a wide variety of foods ensures you get a range of nutrients including vitamins and minerals: so don’t get stuck in a rut of eating the same food, day in and day out.

“There are additional compounds in fruit and vegetables that are not found in supplements, so eat the real thing – dried, fresh, frozen, canned and juice all count.”

Sugar intake can play havoc with your mood and give you that winter blues feeling.

Levels can be balanced and energy improved by consuming complex carbohydrates (oats, wholegrains, nuts and brown rice) and limiting simple carbohydrates like crisps, biscuits and cakes.

“The ability to concentrate and focus comes from the adequate supply of energy – from blood glucose – to the brain,” says Vernede. “Eating breakfast and regular meals containing some carbohydrate ensures you will have enough glucose in your blood to stop you feeling weak, tired and can help your mood.”

She suggests: “Plan ahead for the dark cold nights and get the store cupboard stocked up. This will help reduce the temptation to grab fatty and sugary snacks and high calorie takeaways too often.

“Vegetable soup is a great winter warmer and packed with nutrients.

“Look for root vegetables, winter greens, berries and citrus fruit in season to boost your levels of vitamin C and a handful of nuts as a snack provides zinc and vitamin E.”

Store cupboard ideas include: n Wholegrain cereals, pasta, oats and extra bread in the freezer. n Frozen, canned or jars of fruit or vegetables, long-life fruit juice, dried fruit for snacks, canned tomatoes, passata or puree for stews, curries or quick pasta sauces.

n Long-life milk or dried milk, some hard and soft cheeses can be frozen.

n Canned oily fish like sardines or salmon. Frozen diced or minced, chicken/turkey/lean lamb/pork/beef. Dried or canned pulses like lentils or beans (beans in tomato sauce chickpeas, red kidney beans, borlotti).

Vernede says if you eat a good, varied diet most supplements are usually not needed. “Often people think of Vitamin C helping fight infections and dose up over the winter. However as it is a water soluble vitamin and you will just pass any excess out in your urine if your diet is balanced, it may be a waste of money,” she says.

“Vitamin D helps your body absorb calcium for healthy bones and teeth. Most Vitamin D comes from the sun not food, so over the winter levels can be low and a supplement maybe beneficial.

“All people aged over 65 are now recommended to take 10 micrograms of vitamin D daily to prevent vitamin D deficiency as they do not make enough under their skin.”

SEE THE BRIGHT SIDE You can have the perfect diet and lifestyle but, ultimately, one of the most important elements of wellbeing is attitude. While it's normal – and healthy – to have off days and a good moan every now and then, if you over-focus on negatives they can become self-fulfilling prophecy.

“How you see a situation has a huge impact on your mood,” says wellbeing expert and complementary therapist Annie Aulds (wisteriaholistichealth.co.uk).

“Always look for the positive and focus on the benefits it will bring you, like log fires, autumnal colours, healthy soups and stews.”

If summer means fun and winter means dull and miserable, then take action and plan some enjoyment to look forward to. If you can’t afford a holiday or weekend away, a night out with friends, or a long country walk with a delicious roast at the end, can work wonders for bringing you that feel-good factor.

Wet, freezing days trapped indoors can be made into a baking session or movie marathon with loved ones. It may take effort and energy to look on the positive side, but it pays off.

GET MOVING “With the seasons changing and it getting darker, motivating yourself to keep exercising is even more difficult than usual,” says fitness instructor Richard Smith from British Military Fitness (BMF), which runs outdoor army boot camp-style fitness classes across the UK (www.british military fitness. com).

But while cosy slippers may be far more tempting than trainers once the temperatures drop, exercise can boost winter wellbeing in countless ways, including reducing seasonal affective disorder (SAD), which causes varying degrees of low mood and depression.

“When you exercise, your body releases endorphins, which keep the blues at bay,” says Smith. “Exercising outdoors will enhance the positive impact because, even though the sun might not be visible, your skin will still absorb some vitamin D.

“As a nation, we breathe a lot of stale, recycled air when we’re cooped up indoors, but a bit of cold brisk air can also help you snap out of some of the gloom and doom you may be experiencing.”

Aulds agrees, saying: “It might be the last thing you want to do, but remember that exercise gives you energy too, so make sure you book regular classes or take a morning run.”

Research also suggests exercise can help boost immunity, your body’s natural defence against bugs and ailments, which is particularly important during winter.

“Finding an exercise buddy will help you stay on track, as you can motivate each other,” Smith suggests. “During winter, we tend to hide under layers of clothes and comfort ourselves with food that’s mostly simple carbohydrates or full of fat which, in turn, makes you feel sluggish and beat yourself up, and the vicious cycle continues.

“But if you work out regularly it won’t matter if you indulge now and then – you’re going to work it off later!”