Irene McCabe, naturopathic nutritionist:

We are all part of nature and as nature changes with the seasons so we also change physically and emotionally. In modern times we try to control nature. We have central heating and can purchase any produce no matter what the season.

Winter is a time for warmth and hibernation. We need to nourish ourselves with warming foods that are packed with energy to keep us going during this season. I have witnessed the miraculous benefits of eating raw foods from source but in the winter or if you have digestive issues cooked vegetables can be far more soothing for a stressed system. We must keep up our hydration in winter with the use of warming herbal teas and honey and lemon drinks. Tea coffee and alcohol are very dehydrating and the immune system does not function optimally when it is dehydrated. Keeping warm and hydrated and supplementing with vitamin C, pro-biotics and flax oil are the best things you can do to naturally ward off the bugs in winter

As spring and summer approach you can once again revert to eating wonderful raw cooling foods. Spring is a time of re growth and summer is the time for rejuvenation

Autumn is the season of transition a time for rest and to harvest the bounty that grew during the summer. Like spring, autumn is also a good time to do a supervised cleanse and take advantage of the season that offers lovely squashes, pumpkins, apples and spices.

Nikki Biddiss, medical herbalist:

We have an evolutionary response to colder temperatures and shorter days. The changes to our mood and metabolism are becoming increasingly verified by scientific research, with incidences of Seasonal Affectivity Disorder peaking in winter months.

We often feel like hibernating at this time of year and it makes sense that historically we would be trying to conserve energy, as food and shelter were becoming increasingly scarce. Now we have central heating and supermarkets are open 24/7, we can extend our activity and exercising in the winter has been shown to boost mood. Healthy eating can also continue as we have year round access to fruit and vegetables. Hearty soups and stews are an excellent way of filling up on vegetables rather than refined sugar products.

Research at Cambridge University has also shown that our health can vary throughout the year. Genes associated with immunity are more active in the winter, allowing the body to fight off colds and flu. However research shows that the genes associated with inflammation were also more active. This could explain why there are increased incidences and activity of some autoimmune and cardiovascular conditions such as rheumatoid arthritis, Type 1 diabetes and heart disease.

Other research shows that gene function can be affected by nutrition and stress and possibly gut microbes which vary with seasonal changes in diet. A herbal consultation to review diet and lifestyle and using herbs to ward off illness may maintain health throughout the winter months.