The nights are getting longer and it’ll be time to change the clocks soon. Winter is coming. Maybe you’re already feeling it in your bones. If that’s the case, you may want to take a look at your diet.

Calcium, protein and vitamin D are the big three when it comes to healthy bones. The best vitamin D source is safe summer sunlight exposure. Our bodies synthesise the vitamin when exposed to sunlight (maybe it’s really vitamin D vampires are allergic to?)

According to a study published in the Lancet recently most healthy adults don’t need vitamin D supplements to prevent osteoporosis, so maybe all you need to get you through the gloomy months ahead is a wakeup light.

However, the National Institute for Health and Clinical Excellence (NICE) recommends vitamin D for all pregnant and breastfeeding women, children between six months and five years, people 65 and over and for people who are not exposed to much sun (so that’s pretty much everyone in the UK then…and a great excuse for a holiday).

Most vitamin D comes from sun on skin but natural food sources include fish (especially salmon, sardines) and eggs while dairy products are a good source of calcium. Try not to rely on ice-cream for your recommended daily allowance though. Even with a healthier option like yoghurt, you should still keep an eye on how much sugar and fat you’re taking in while you’re getting your RDAs for calcium and vitamin D. For example a 125g pot of vanilla flavoured Cal-in+ yoghurt has 100% of the EU’s RDA for vitamin D and 50% of the RDA for calcium (about double what the amount in a standard müller corner). At 122 calories it’s not exactly a diet buster, but it does have added sugar.