Fall season is here and if you are in the Northeast of the United States where I live, you are able to experience this season with every sense of your body. You can see beautiful shades of amber, brown and gold as the leaves turn; you can feel the cool and crisp air, you can taste spicy warm drinks and festive foods, you can hear the sound of music and laughter with so many fall festivals and you can smell all things pumpkin, sweet spices and apple. It is truly my favorite season; however, changes can impact our routines and I want to share some tips to continue supporting your health and wellness for the start of the fall season.
Here are some of my favorite tips to stay healthy and transition well into autumn:
- Stay hydrated – Our body needs to be hydrated even as temperatures are cooler and it is key to staying healthy specially during Cold & Flu season. Incorporating warm herbal teas is a great way of staying hydrated and adding a comforting experience. Browse your favorite herbal teas and experiment with new flavors; I personally enjoy Good Earth spicy teas this season because they taste is warming and the smell is amazing.
- Incorporate seasonal fruits and vegetables. Nothing speaks fall like pumpkin, squashes, spices and apples. Incorporating in-season produce items into your meals not only helps your budget, as they are more affordable when in season, but they taste better and also help your body cultivate a diverse microbiome that ultimately supports your immune system.
- Keep moving and spend time outdoors – With temperatures dropping, also our time spent outdoors tends to decrease and it may impact your movement and exercise. Plan to dress in layers, take walks or hikes with friends and family and take advantage of that time outdoors and connect with nature; this can help you bring balance and grounding. Make necessary shifts to continue with your exercise routine; maybe joining a class you always wanted to try, looking up fun videos or workout routines to do at home or downloading a new app are just a few ways to shifting and ensure you continue targeting your movement goals.
- Focus on Sleep Hygiene. With the ending of summer season come the start of school session, work and life schedules are back to they typical routine. Focus on restoring bedtime routines that with trips, vacation time and kids at home were not as consistent. With shorter days, place emphasis on resting and nurturing your body. Things like reading a physical book (you know, those that you need to actually turn the page), sipping a cup of chamomile tea before bed or buying new cozy sleepwear are examples of some actions that will get you back on track towards a good nigh sleep. Ideally you should aim for 7-8 hours of sleep every night.
- Set aside time to breathe and reset. Coming out of vacation and summer season can be overwhelming as things go back to a more rigid and intense routine. Make sure you can find balance in the midst of work, family and personal obligations; one easy, quick and effective way to reset is with the box breathing method. All you do is simply Inhale for 4 counts, Hold for 4 counts, Exhale for 4 counts and Hold for 4 counts for a few times while focusing on your breath and clearing your mind from other thoughts.
I have written some of my favorite recipes for this season. A breakfast protein shake for those busy mornings; an autumn inspired salad, a fool-proof soup (hard to mess this one up), a diabetic-friendly apple pie alternative and a delicious mocktail. Download the file in link here- https://drive.google.com/file/d/1ch_YkSEs8w7NlC0VKFylu6IcMvm-zlGi/view?usp=sharing
Enjoy the first days of Autumn and remember to do just like the trees, let go of the old that no longer serves you and embrace a season of nurturing and renewal. Practice mindfulness with all of your senses and enjoy this seasons to the fullest.
Let the season of all things pumpkin begin!
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