Fall Wellness
Many of us welcome cooler weather and the slower pace that come with the fall season. We enjoy the abundance of colorful produce at the farmer’s markets, and the aroma of pumpkin-spice latte upon entering coffee shops. As we smell, feel, see, and appreciate the changes, we need to remember that fall is also a valuable time to prepare our bodies and souls for harsher weather, less daylight, and more indoor time spent during the winter months. Fall is an excellent time to adjust our daily routines, change our regular menus, revise exercise practices, and create time for nurturing social connections to keep us cheerful if winter blues set in.
To have a better understanding of this concept, we need to look around and see how nature embraces this change and prepares for the next step. There are reasons why pumpkins, apples, winter squashes, cabbages, sweet potatoes, nuts, and seeds show up during this time. These types of foods can stay fresh for extended periods or can be preserved and stored for the winter season. They also provide us with a message that it is time to start switching from juicy summer fruits and cooling green salads, to root vegetables, protein and fat-dense plant and animal foods. Fall is the time to release the accumulation of summer heat (inflammation), gently detoxify, and build strength and immunity against seasonal bacteria and viruses that arrive with winter.
During fall, we observe certain bird species getting ready to leave for warmer climates, and while some animals gather food to store, others work on comfortable and warm hideaways in which to take their long winter naps. Somehow plants know that this is their last chance to release a burst of energy, trees start losing their leaves, and pumpkins are ready for purchase for Halloween-carving fun. Many of us are fascinated by the changes that we see and take trips or go on hikes to watch the changes unfold, and to admire the beauty around us. One of the most impressive things to observe is the fact that nature doesn’t resist change, but rather welcomes and embraces it. We sometimes forget that we are part of nature and just like all other species, we need to adjust to changes in the natural environment and become more attentive to what our bodies need so that we can thrive throughout the year.
Fall summons us to design a personal wellness plans based on our observations, past experiences, and our intuition to establish a healthy lifestyle that will last not for just one season, but a lifetime. Here are some ideas to try this fall that will help stimulate a gentle cleanse, provide nutrients necessary for a strong immune system, restore balance after the hot and busy summer, and to create a harmony in our lives that will reflect in our health and wellbeing.
Filling our plates with fall super foods. Winter squashes, pumpkins, sweet potatoes, carrots, Brussels sprouts, and cauliflowers are all rich in fiber, fat-soluble vitamins (especially A and K), vitamin C, and essential minerals (especially potassium, phosphorus, and magnesium). Plus, they are low in calories, but satisfying enough to serve as comfort food. Pears, apples, and pomegranate seeds not only taste delicious during this time of the year, but they provide plenty of vitamin C to boost the immune system and variety of antioxidants important for protecting our cells from free radicals’ damage. Walnuts and pumpkin seeds harvested during the fall are powerhouses of vitamins, minerals, and good-quality protein and fats (pumpkin seeds, oleic acid, walnuts, and omega-3 fatty acids) are excellent support for heart and brain health, prevent some forms of cancer, or improve type 2 diabetes. And let’s not forget about beets! They can be served cooked, roasted, pickled, juiced, added to soups, or shredded raw in salads. Beets are famous for their detoxifying and liver-support properties, blood building, and are a good source of the antioxidant betalain that helps protect cells from oxidative-stress damage.
Using more herbs and spices. There is no better time for drinking chai tea than during the fall season. Our bodies crave the aroma and taste of the spices that make chai tea very popular. These herbs are not only delightful to our senses, but they help the entire body detoxify naturally, thus boosting the immune system, reducing inflammation, and bringing a sense of calm and relaxation. Among the many spices that we can use to make our version of chai tea, the most popular are: turmeric, cinnamon, cardamom, ginger, cloves, fennel, nutmeg, black pepper, and star anise. These spices can also be added to soups, stews, vegetarian and meat dishes for the delightful taste and to improve overall digestion.
Establishing a daily routine. We know well that babies and children thrive when they have a good daily routine, but we often forget that adults do as well. It is not always easy to follow a schedule during busy times of the year, but fall is a perfect time to establish a routine that works for us, and follow it until we get busy during the winter holiday season. Our daily routine should include physical activity, meals at regular times, a few minutes of mindfulness (meditation, drinking a cup of tea/coffee, a mindful walk in nature, a few yoga poses, reading a poem, writing in a journal), and going to sleep no later than 10:00 P.M.
Getting enough fresh air, exercise, and a daily dose of sun exposure. We need outdoor time all year round; it is vital for our physical and emotional health. During the fall we can get our workout while raking leaves, cleaning our gardens, and jogging (or walking), biking, or hiking without too much effort. We need about 20 minutes of sun exposure each day to allow our bodies to produce enough vitamin D3. This vitamin is essential to keep our immune systems strong not only for acute situations, but as part of a defense mechanism to prevent serious chronic diseases.
Finding the downtime we deserve. Getting darker earlier in the evening is an invitation to go to bed earlier. We might need to give up the last hour of the evening news, a favorite TV show, interaction on social media, or sending the last email for the day. On some days we can consider taking a hot bath with Epsom salt and essential oils, or read a book or listen to soothing music. Once in a while we deserve a special treat such as a massage or other body work therapy (Rolfing, chiropractic care, reflexology, and craniosacral therapy). We might consider a yin, or restorative, yoga class, a visit with a special friend, or taking a trip to a place where we can connect to nature.
Taking care of the skin. After the hot summer and perhaps accidental sunburns, it is time to take special care of our bodies’ largest organ. If we can afford a professional facial or a full-body treatment only once in a while, fall is the time to do it. Besides that fact that these treatments can be very relaxing, they help to remove layers of dead skin, reduce signs of sun damage, and prepare skin for the cold, dry air and wind of winter. However, what matters is what we do every day to keep our skin healthy and glowing. It is the daily routine of cleansing and hydrating our skin without harsh chemicals, eating foods that nourish the skin from the inside, and plenty of water to stay hydrated.
Using warm (and hot) liquids for hydration. We might not feel thirsty when the colder weather arrives, but drinking enough fluids is essential all year round. According to Ayurveda (holistic medicine from India), warm and hot water is more hydrating than cold water. A good healthy habit to develop is starting each day with a glass of warm water and keeping hot/warm water in a thermos and take small sips throughout the day. This practice is hydrating, detoxifying, and stimulating for the digestive system. It is like washing the greasy and sticky stuff of the dishes with either cold or hot water. It is easy to know which option works better. Other ideas for fall hydration are drinking teas flavored with spices, hot soups, and bone broths. All of these choices offer antioxidants, minerals, and help to digest foods that are rich in protein and fat.
Staying healthy means being flexible, and adjusting to changes that happen in our bodies and the environment at any given time. We are highly adaptable beings, but sometimes we resist change because we are comfortable with what we know. Our main purpose as humans is to grow, experience life to the fullest, learn about ourselves and the world around us, and to undertake what we need to ease out of our comfort zone and try new ideas with a sense of curiosity, love, and compassion. Each season offers an opportunity to begin anew, and make changes to our lifestyle to reach the state of balance so that we can thrive.
Resources:
https://www.consumerreports.org/healthy-eating/are-beets-good-for-you
https://articles.mercola.com/sites/articles/archive/2014/05/19/7-walnuts-benefits.aspx
https://www.webmd.com/fitness-exercise/features/10-tips-fall-fitness#1
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3356951/
https://www.medicalnewstoday.com/articles/319673.php
Author’s note: The information in this blog is intended for educational purposes only. It should not be considered as medical advice or a substitute for professional medical opinions, diagnoses, or treatment. Always consult your medical practitioner regarding a medical condition and before changing your diet, supplements, fitness, or other health programs.