An autumn reset can help you ease into this season of transformation. As the days get shorter and the air turns crisp, nature is gently reminding you to adjust your energy, health and mindset. Therefore, autumn is an invitation to reset your self-care practices to align them with the rhythm of the season in preparation for the colder months ahead.
Like the trees conserving their energy, you may feel a natural inclination to slow down, rest more and deeper, pace yourself as the days shorten and wrap your body in the warmth it needs during this time of year. You may be craving heartier seasonal foods, warm baths and restorative practices, herbal teas and quiet moments of reflection through journaling or meditation.
Autumn requires a shift in self-care
Many of the self-care practices that got you through the first half of the year are still relevant! But some may need to shift to better align with the changes this season. Below are 4 areas to assess and tips to make the shift.
1. Changing light and temperature
Shorter days and the decrease in daylight can impact your mood and energy levels. You can get ahead of the symptoms of Seasonal Affective Disorder (SAD) by spending more time outdoors, using light therapy and supplementing with Vitamin D under your physician’s guidance.
Maximize daylight
Spend time outdoors during daylight hours, especially in the morning, to boost your mood and regulate your circadian rhythm. Getting broad spectrum natural light, even on overcast days, is a simple way to bio hack your hormone levels.
Open curtains or sit near windows whenever possible while indoors. If you can, adjust your home office to move closer to sources of natural light. To make the most of the daylight, take a short walk outside whenever possible. This is the time of year that dark skies sneak up on you!
2. Strengthen your immune system
Adequate sleep, hydration and nourishing meals are always the right move, but they’re especially important as the weather cools and cold and flu season begins. This holistic health trifecta can help your body ward off viruses, restore your immune system and strengthen your defenses around others who are sick.
Up your intake of immune-boosting foods
Incorporate foods rich in omega-3 fatty acids (like salmon, walnuts, and flaxseeds), complex carbohydrates, and fresh fruits and vegetables. Avoid excess sugar and processed foods that can lower your defenses. And if you love the pumpkin and apple spiced drinks, consider ordering them with half the amount of sweetener.
Autumn produce that helps strengthen your immune system
- Cruciferous vegetables: broccoli, cabbage, cauliflower, kale and Brussels sprouts
- Ginger
- Sweet potato
- Red bell peppers
- Cranberries
- Pumpkin
- Apple
- Spinach
…to name a few!
Adjust your sleep schedule
Go to bed and wake up at the same time each day to support your body’s internal clock. Quality sleep can improve your mood and reduce feelings of fatigue associated with SAD. Yes, even on weekends it’s important to stick with a sleep schedule that helps you wake up feeling refreshed and staying asleep through the night.
3. Slowing down with restorative practices
The body gets stiffer without movement and cold weather makes it difficult to want to move at all. With the slow pace and colder temperatures, it’s a good time to incorporate restorative practices like yoga, meditation and mindfulness to support your mental health and keep your body in gentle motion.
The earthy energy of autumn helps ground us, creating the right environment for deeper personal introspection, goal-setting, journaling and habit tracking. If you haven’t written in a while, set aside time to write each day – here are some helpful prompts to get you back on track.
4. Moisturize your skin
The shift in temperatures can lead to dry, flaky skin, increased sensitivity and changes in texture including eczema flare-ups. It’s important to switch up your skincare routine to include products that are richer and more hydrating – look for ingredients like hyaluronic acid and ceramides that help lock in moisture. As always, consult your dermatologist before making drastic changes in your skincare routine.
Be gentle with yourself this autumn by making these shifts in your self-care routine. This season’s inherent rhythm of slowing down offers you a chance to pause, reflect, reassess and adapt your routines toward more balance and restoration.
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