From now on, the sun falls short. 6 autumn tips to get through the season in top shape

A healthy lifestyle is one that adapts to the changing seasons. With autumn blowing in, it’s the perfect moment to share a few insights and tips. Autumn has traditionally been a vulnerable season for the body: less light, an immune system under pressure and more oxidative stress, caused by things like lack of sleep and less time moving outdoors.

Ghent-based, curious about science and passionate about health: Margaux Bonte and Ellen Crabbe have more in common than you’d think. High time, then, for Holy Berry and Zirtui to join forces.

1. Give your immune system what it craves this autumn

“When I feel a cold coming on and it never fully breaks through, I feel incredibly proud of my immune system,” says Margaux Bonte, co-founder of Holy Berry.

It all starts with what you eat and how you nourish your body. If there’s one thing to remember: the more colourful your plate (or rather, your bowl), the better. Make sure you get enough vitamin C, zinc and selenium, which officially contribute to the normal function of the immune system. You’ll find them in kiwi, citrus fruits, pumpkin seeds and a few Brazil nuts (that’s all you need). They’re ideal additions to, for example, a healthy, vibrantly purple, nourishing açaí bowl. A win-win.

2. Set your internal clock to winter time

“I’m a real creature of habit when it comes to sleep. And luckily so, because our body loves regularity,” says Ellen Crabbe, molecular biologist and founder of Zirtui.

Our biological clock is tuned to the rhythm of light and dark. When the days get shorter and the clocks go back, our body has to adjust. That can temporarily affect your sleep and energy levels.

“My tip? Try to get up at roughly the same time every day, weekends included. And seek out daylight in the morning. It’s one of the simplest ways to give your biological clock a helping hand.”

3. Protect your autumn body cells from too much oxidation

Think of olive oil in a hot pan: leave it too long and it starts to smoke. That’s oxidation at work. The fats in the oil are getting damaged. Something similar happens in your body. Every cell is surrounded by a thin layer of fat, and that layer is often threatened by so-called “free radicals”, which we take in constantly in daily life. Free radicals are unstable molecules missing an electron, so they steal one from their neighbours, such as the fats around your cells. You probably know the effect from the sun: UV radiation sets free radicals to work in your skin, one of the reasons too much sun ages your skin faster. Your body also produces them itself, simply by breathing and moving, and even your immune system uses them to clear out intruders. It only becomes oxidative stress when the balance is off. Lack of sleep, stress and less outdoor movement (hello, autumn) don’t help.

“Antioxidants help restore that balance,” says Margaux. Vitamin C and vitamin E contribute to the protection of cells from oxidative stress. You’ll find them in kiwi, blackcurrants, hazelnuts and almonds, among others. “The açaí berry contains anthocyanins, the plant antioxidants behind that deep purple colour. They’re pigments belonging to the polyphenol family, and scientists are researching them with great interest.”

 

4. Less light, less vitamin D

“What few people know is that even on a beautiful sunny autumn day, you barely produce any vitamin D,” says Ellen. “From October onwards, the sun is simply too low in our part of the world.”

Vitamin D plays an important role in the normal function of the immune system and the maintenance of healthy bones and muscles. During the autumn and winter months in Belgium, we largely depend on food, and possibly supplements, for our vitamin D.

“I pay extra attention to it in winter myself. We often associate vitamin D with strong bones, but sometimes forget that our muscles and immune system need it too.”

5. Feed your gut with fibre and fermented foods

Your gut is like a city of trillions, with bacteria as its residents: the microbiome. Our immune cells live right next door. These residents thrive on something we can’t digest ourselves: fibre. In the American Gut Project, the largest study of the gut microbiome to date, people who ate more than 30 different plants a week had a more diverse microbiome than those who stuck to 10. Sounds like a lot? Herbs, nuts, seeds and grains all count, and autumn makes it easy: pumpkin, leek, apples, pears and fresh hazelnuts are now in abundance.

When you think of gut health, probiotics in a jar might come to mind first, but you’ll also find live cultures on your plate, in fermented foods like yoghurt, kefir and kimchi. In a Stanford University study, participants’ microbiomes became more diverse when they ate more of them. “Mix açaí, a source of fibre, with kefir or yoghurt, and top it with pear, oats, flaxseed, hazelnuts and a pinch of cinnamon. That’s six plants in one bowl,” says Margaux Bonte. “Even better if you stir Zirtui’s THE skin into your yoghurt, for some extra fibre like acacia and baobab. Just build up your fibre intake gradually and drink plenty of water, so your gut stays happy.”

6. Longevity in rhythm with the seasons

“I’m incredibly passionate about the science of healthy ageing, but honestly? I find stress management one of the hardest parts of a healthy lifestyle,” Ellen admits.

When we think of longevity, we often think of food, exercise and supplements. But chronic stress also affects our sleep, our immune system and our long-term health. And as the days get shorter, many people notice their energy and mood shifting too.

“My advice? Don’t just plan your work and workouts, but also time to do absolutely nothing. Something I regularly have to remind myself of, by the way.”

Margaux and Ellen’s favourite healthy hack

Enter and win

Holy Berry and Zirtui are joining forces to give you that extra autumn boost.

What can you win?

* An açaí berry package. The açaí berry grows on the açaí palm in the Amazon rainforest and is rich in antioxidants. Whip up a delicious açaí bowl or smoothie in no time.
* A pouch of THE blend and THE skin. Both longevity supplement powders are patented, made in Belgium and support your body and cellular health.

How to enter:

* Follow @holyberry_acai and @zirtui.longevity on Instagram
* Like this post and this post
* Tag someone in the comments who could use an extra boost
* Sharing this post in your stories is allowed ;)

On 22 October 2026 we’ll announce the lucky winner of this package worth €200.

Open to participants residing in Belgium.