Why an “autumn reset” helps busy professionals
Written by Dr Zamiel Hussain, Founder and Lead GP at AccessGP.
GMC-registered GP with a special interest in lifestyle and digital medicine.
Shorter days and busier diaries can drain energy just as winter viruses ramp up. A strategic reset—movement, nutrition, sleep and infection-smart habits—pays off fast and sets you up for December. If you want tailored guidance (or labs to check iron, thyroid, B12, vitamin D), you can book a private GP appointment with AccessGP in minutes.
1 | Move intelligently: 150 + 2
The UK Chief Medical Officers recommend adults accumulate 150 minutes of moderate activity or 75 minutes vigorous weekly, plus muscle-strengthening on 2+ days. Breaking it into 10–15 minute bouts still counts.
Busy-schedule wins: brisk 10-minute walks after meals, micro-strength sets (squats/push-ups/resistance bands) while the kettle boils and a weekend “hybrid” (30-minute brisk walk + 10 minutes strength). If pain, breathlessness or fatigue blocks progress, book an online GP consultation to rule out reversible issues and personalise a plan.
2 | Eat for steady energy: plate balance, fibre
- Follow the Eatwell Guide: balance fruit/veg, whole-grain starchy foods, lean proteins (incl. oily fish) and dairy/alternatives.
- Fibre: Government guidance targets ~30g/day; most UK adults average ~20g. Higher fibre links to lower risk of CVD, stroke, type 2 diabetes and bowel cancer.
- Alcohol: To keep risks low, the CMOs’ guideline is ≤14 units/week, spread over 3+ days with several drink-free days.
Quick upgrades: swap white for whole-grain, add beans/lentils to lunches, carry nuts/fruit and plan two fibre-heavy meals each week. If digestion, reflux or alcohol use is an issue, speak to a GP for tailored advice.
3 | Vitamin D: small habit, meaningful upside
Because UK sunlight is limited in autumn/winter, adults are advised to consider a daily 10 µg (400 IU) vitamin D supplement. It’s especially relevant if you get little daylight or have darker skin. Avoid megadoses unless medically indicated.
AccessGP tip: Unsure if you need testing? We can arrange GP-led blood tests and provide personalised advice.
Around 1 in 6 UK adults have low vitamin D in winter: Government data show average vitamin D levels fall by over 40 % between August and February.
Taking 10 µg (400 IU) daily can reduce respiratory infection risk by ≈ 20 % in those deficient.
AccessGP offers GP-led vitamin D and iron blood tests nationwide.
4 | Vaccinations this autumn (what’s changed?)
- Flu vaccine (2025–26): offered to 65+, pregnant women, clinical-risk groups (6 months–64), children (2–11), care-home residents, carers/household contacts of the immunosuppressed and frontline health & social care staff.
- COVID-19 autumn 2025 booster: now targeted to adults 75+, older-adult care-home residents and people who are immunosuppressed (≥6 months) across the UK nations, per JCVI advice accepted 26 June 2025.
5 | Air, hands and staying home when sick
- Ventilate indoor spaces for 10 minutes twice daily.
- Regular hand-washing significantly reduces respiratory infections.
- If you feel unwell enough to limit normal activities, stay home until you’re better.
150 minutes a week keeps you sharper:
UK Chief Medical Officers recommend at least 150 minutes of moderate exercise weekly, which can cut heart-disease risk by up to 35 % and improve energy and concentration within 2 weeks.
If fatigue persists, book a private GP consultation to check iron or thyroid levels.
6 | Sleep, stress and seasonal mood
Digital CBT-I programmes (such as Sleepio) are NICE-approved and often more effective than medication for insomnia. If your mood drops with shorter days, consider outdoor light exposure, regular exercise and CBT; some people benefit from certified light therapy devices.
Evening routine reset: dim lights 60–90 minutes before bed, hold a consistent wake-time (even weekends) and park devices outside the bedroom.
A professional’s weekly checklist
- Activity: 3 × 30-minute brisk walks + 2× strength sessions.
- Food: “Add a fibre” to every meal; plan 2 bean-based lunches.
- Vitamin D: 10 µg daily Oct–Mar.
- Vaccines: Book flu jab if eligible; check COVID eligibility if 75+ or immunosuppressed.
- Ventilation: 10-minute window-open breaks twice daily at home/office.
- Hands: Wash on arrival, before meals, post-commute.
- Sleep: Try CBT-I if insomnia persists.
When to talk to a GP
- You’re unsure about vaccine eligibility or timing.
- You have persistent fatigue, frequent infections, unrefreshing sleep, or exercise-limiting symptoms.
- You want GP-led blood tests (vitamin D, iron profile, thyroid, B12, lipids) or a personalised prevention plan before winter.
Find out more about us or book your first GP Consultation today.
Key sources: UK CMO Physical Activity Guidelines 2024; NHS Eatwell Guide; DHSC Vitamin D Advice 2024; UKHSA Flu Programme 2025–26; DHSC JCVI Autumn COVID Booster Advice 2025; UKHSA Ventilation Guidance; NICE MTG70 (CBT-I); NHS SAD Guidance.