Create time for a body MOT before cold comes

"It is something to do with the cold and the weather, and we've not had much of a summer either," says Edinburgh GP Lyndsey Myskow of Medicalternative.

"It will get more common as we go into winter, and there will be a lot of respiratory viruses."

And so, as the old adage goes, prevention is better than cure.

"Prevention is always better," agrees Lyndsey, who runs a Flu Clinic, offering the jabs for 28. "Real flu floors you. Coughs and a real cold are also debilitating.

The experts agree that now is the time to boost your wellbeing, give yourself a body MOT to get the most out of winter.

FEELING WELL

It's time to ignore those weather whingers who are still lamenting the dismal summer. This is not the time to convalesce under the duvet on the sofa and moan. Autumn should be viewed as a great time to look anew at your health.

"It is very much mind over matter," explains lifestyle coach Damian McDonald. "Yes, the days are getting shorter and the nights longer, and there is that unmistakable chill in the air.

"It's a fact that many of us will experience a natural decline in energy levels, general mood and vitality. But becoming sedentary will harm your waistline and decrease feel-good hormones."

So first up, take a rain check. Now. According to the experts, the lack of sunny weather over the last few months may well have left us depleted in Vitamin D – which is produced naturally when the body is exposed to natural sunlight.

"A lack of energy, carbohydrate cravings and feeling run-down can all be linked to this deficiency and you may also experience mood dips," says Edinburgh nutritionist Emma Conroy. So up oily fish, egg and liver intake. Other sources include fortified foods.

Even something as simple as taking a good multi-vitamin could give you a fast-acting boost. The new Vicks Vitality Booster (7.99, Boots), a powder supplement, contains a good dose of the 'sunshine' vitamin.

"Echinnecea is a good herbal remedy to start taking now," adds Lyndsey. "It's an immune system booster and I would take it in winter, two weeks on, two weeks off."

However, integrated health pioneer Dr Mosaraf Ali, author of Integrated Health Bible, believes a key step to overhauling your health is to give yourself a body MOT. "It's about tuning into what your body is telling you and reacting to it," he explains. "You might be surprised at how many small things you can pick up.

"Try to be aware of how you respond at different times of the day. When you feel pressurised, be aware of what food and drink you reach for and whether it really helps you or, in the case of carbs, just gives you short-term relief."

MOVING WELL

Niggling, nagging pains in the neck, shoulder and back are usually caused by stress, tension and poor posture. And hunching over a keyboard or regularly carrying heavy shopping all take their toll on muscles – especially in winter. Those aches aren't necessarily a serious problem, but can lead to a winter without comfort.

While a dimly-lit room with tinkly music, flickering candles, the heady scent of essential oils and the chance to flake out on a towel for an hour sounds like a pampering treat, a massage provides more than relaxation. Massages have also been shown to have a positive impact on everything from stress levels to back pain – not forgetting the very real benefits of an emotional uplift purely from skin to skin contact.

"Body contact is the first thing you're taught in college, because it releases emotion," explains Thursa Gawthorpe of Celeste Beauty Spa in Leven Street. "So things like hot stone massage and Swedish massage are good for this."

Massage therapist Susanna Hardy agrees. "Regular massage has huge health benefits and now is the perfect time to start. It's like a MOT and does the body the world of good."

If you can't spare the time or money for massage sessions, there are some handy new gadgets from Scholl which could help. Try the Mini-Muscle Massager (14,99, Boots and John Lewis) which has interchangeable attachments. And up that bath intake, which will keep muscles supple.

Award-winning body therapist Jamie Chalmers, who works at One Spa, spent years training in various forms of massage.

"There's a lot that can be done through a massage and, not only can they correct certain health problems they can also prevent them," he says.

EATING WELL

"It's the easiest way to ward off illnesses," says Emma Conroy of Edinburgh Nutrition. "Yet people underestimate the power of food and eating well." Give yourself a nutritional MOT by eating regular balanced meals, with lots of fruit and vegetables. Thick soups, high-fibre carbohydrates lean protein will boost energy levels and the immune system.

Porridge, fresh fruit, eggs and wholemeal toast are morning energy's best friend, while alfalfa sprouts – a mini vegetable with a mild taste similar to cress – boast a string of health benefits.

Independent nutritionist Caroline Stanton stresses people must eat well now to boost their immune system for winter.

"The immune system needs to be strong for the winter. Nutrient-dense meals are the best way to protect the body against ailments. Zinc, copper and iron are really important in fighting infection, so up your intake of meat, fish and wholegrain foods now."

And start eating chillies, famous for boosting the immune system thanks to vitamin C properties. Peppers, ginger and garlic have all been dubbed "wonderfoods" by a host of nutrition experts.