Autumn Health Tips

Fall is flying by- and a beautiful fall it’s been so far. I’ve enjoyed watching all the leaves change colors and now begin to fall to the ground. As we start to cool off we’re approaching daylight savings time and the busy holiday season. When it comes to the holidays it’s best to be reminded of some healthy habits to keep us going through these chaotic months. 

Let’s talk about sleep first. After the time change in early November, my number one advice is to get some morning sunlight exposure — especially those first few days to help reset your circadian rhythm. Even on a cloudy cold day— sitting near a window can help. While falling behind is generally easier than the spring forward, it does still affect our sleep for about a week. Having shorter daylight hours also impacts our mood and energy levels which decreases serotonin- our happy hormone. So make it a priority to get a little bit of exercise and movement throughout the day and be mindful of doing a few things that make you happy throughout the week. 

With the holidays generally comes more candy, cookies, and sweets. While these are okay in moderation, it’s best to not go overboard. Sugar has a negative impact on our immune system and sadly the more sugar we eat, the more we crave it. Try to focus on eating some seasonal fall superfoods such as apples, brussels sprouts, sweet potatoes, cranberries, and butternut squash. These foods are packed with vitamins and antioxidants to help boost our immune system. 

Even though the weather is cooling down, our bodies still need the same amount of water. Staying hydrated during these long fall and winter months needs to be a priority. There are so many benefits to being properly hydrated including reduced muscle soreness, helps lubricate your joints, improves our mood, and actually helps us sleep better. I’ve definitely mentioned this before, but if you don’t have any kidney issues, a good daily goal for water intake is to drink half your body weight in ounces. It may sound like a lot, but over time your body gets used to processing that much water throughout the day. If plain water sounds boring, you can always add some lemon or lime juice or other fruits to add a little variety to your day. 

My last major advice for these next few months is to work on reducing your stress levels. Stress really fuels most diseases and inflammatory processes in our bodies and stress truly wears us out. “Just relaxing” is easier said than done, but this is your reminder to take a few minutes each day to do something that makes you HAPPY! And when possible do something that makes someone around you happy too— even if it’s a simple smile or wave. ​