Increase sun exposure, eat foods rich in D, take a supplement.

As the days get shorter and the temperatures drop, we all start to dream of summer. But while we wait for those sunny days to come around again, it's important to look after our health during winter. The UK's National Health Service (NHS) recommends that everyone should take a daily vitamin D supplement in autumn and winter.

Vitamin D is an essential for our bones, teeth and muscles and is produced in the body when we're exposed to direct sunlight. Unfortunately, between October and April the ultraviolet (UV) rays are not strong enough in the UK to create vitamin D. This can lead to us feeling achy, catching more colds and feeling generally unwell.

So, how can we make sure we're getting enough vitamin D in winter? Private dietitian Reema Patel recommends three easy steps. Firstly, don't be afraid to take supplements. But it's essential to speak to your GP first to determine the right dose for you. Secondly, eating a diet rich in vitamin D is important, so Reema suggests including oily fish, red meat, liver, egg yolks and fortified foods in your diet. Lastly, try to get some sunlight. 15 minutes a day can help your body to produce some vitamin D, so don't be afraid to brave the cold and go for a walk.

Remember, looking after your health is vital all year round. If you have any concerns, speak to your GP or dietitian.

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