The fall season has arrived and that means crisp air, golden sunsets, apple picking and colorful leaves. This time of year can be a really fun time to improve health; however with the shorter days, Halloween candy and the stress that comes along with the holidays, it can be a challenge to put wellness first. As we transition into the new season, it’s important to make self-care rituals a top priority. Here are a few tips and simple ways to maintain wellness during the beautiful autumn season!
Stay Active & Enjoy The Season: Make sure you take full advantage of the beautiful outdoors before winter’s arrival. Whether you choose apple picking, yoga in the park, or a hike in the woods to see the changing colors of leaves; there’s so much to beauty to take in! If you can’t find the time to explore one of these options, a simple jog around the neighborhood has many positive health benefits such as, improving oxygen intake, lowering blood pressure and reducing inflammation, to name a few. One study showed jogging for 1 to 2.5 hours per week extended the lifespan of women by 5.6 years and men by 6.2 years!
Nourish With Seasonal Foods: This is the time to warm our bodies with broths, roasted squash, apples, roots, stews and sautéed dark leafy greens. Visit a local farmers market and enjoy all the new wholesome fruits and vegetables available. Set aside a few hours each weekend to prepare foods and meals for the week. This is a great way to take care of yourself and align with the inward energy of the season. Plus, by preparing meals you will have foods to grab on the go during the busy work week! Remember: Autumn is all about enjoying warmer meals prepared with lots of love!
Get Your Sunshine Vitamin: Unfortunately, with fall comes shorter and cooler days, which often means less time to spend in the sun. This is especially true for us here in the northern part of the US. Supplementation of Vitamin D is very important. This vitamin is a gene-regulating super nutrient that helps with seasonal depression (SAD), the immune system, heart health, diabetes and obesity. Researchers recommend 2,500 IUs every day, especially for the colder months!
Get Plenty of Rest: Sleep is essential to keeping us happy and healthy. Honor the change in season by aligning with the natural cycle. As plants shed their leaves and animals hunt and gather in preparation for winter, it’s clear that nature is signaling us to nourish ourselves and slow down. Studies show that over time, lack of quality sleep impairs the immune system, which makes us more susceptible to colds and viruses. It’s recommended that adults get 8-10 hours of sleep per night, but this can vary depending on the person. Experiment with your sleep over the next few weeks and see what works best for you!
Write a Personal Mantra: As we enter a new season, it’s important to check in with yourself to see how far you’ve come, where you are at and where you plan to go. A new season is a great opportunity to write a personal mantra. All you need is a piece of paper and a pen. Write your wish, hope, or desire and draw a symbol that represents your newly created mantra (like a heart, or star). Focus on this symbol daily throughout the season. It will act as a daily anchor, helping to guide you towards your greater state of being!
We hope these tips help you maintain wellness so you can fully enjoy the beauty of autumn.