Fall is a mixed (apple) basket. For many, this time of year represents a beautiful change in scenery. The changing of the seasons somehow evoking change within their own lives. The comfort of sweaters and fuzzy blankets (any hygge fans out there?). Conversely, fall also represents shorter hours of sunlight, unexpected colds and a sugar rush from an overdose of Pumpkin Spice Lattes.
Practicing self-care during the fall can feel exhilarating. The mandatory time inside might inspire you to DIY your face masks or write the first chapter of a book that you have been dreaming of since spring awakened your creativity. But true self-care starts within your body. As you may have experienced, it is common to be more tired, sluggish, and overall GLOOMY during overcast seasons. Somehow embodying the weather that is around you, your great plans for time indoors quickly becomes long naps and overeating.
Just as the seasons change, your supplements and routine should be tailored to your current conditions. In honor of the Fall Supplement package release, here are 5 easy ways to up your wellness self-care this fall to keep you feeling energized, come rain or come shine.
1. Take Omega 3 Therapy for a Clean + Motivated Mind
The first supplement I recommend to add to your fall wellness plan is an Omega 3 fatty acid. Fatty acids are essential for fundamental brain functions as it enables and promotes connections among brain cells. There are different types of Omega 3 Fatty acids that you can take. I recommend this one from Vital Choice as it also contains Vtiman D. Vitamin D will also assist in your defense against a lack of sunshine during the colder months. Vitamin D can help with brain health and development. This supplement is the perfect remedy to brain-fog, sleepy mornings and autumn blues.
2. Sufficient C is Your New Best Friend
It’s pretty much common knowledge that you should be taking Vitamin C to boost your immune system. During the cold and flu months, this is especially true! I recommend this drink mix from Sufficient C. Not only does it offer a non-GMO dose of Vitamin C, but it also contains L-lysine, Bromelain and a 94% pure green tea extract. Hands down, it's a delicious must-have for your fall wellness!
3. Wake Up Earlier, Go To Sleep Earlier
Many assume that more sleep is needed during the winter. This is linked to a primal idea that, as animals do, so must we resort to sleeping during the cold months. However, as recent studies have shown, animals are capable of this hibernation state during different seasons. It appears that it is more a response to stress and scarcity of resources than it is completely a reaction to the cold.
Still, how do you fight the desire to sleep all the fall and winter away? Bio-hack your sleep cycle by waking up earlier and going to sleep earlier. The exposure to sunlight is what your body is actually craving, so if you can work your sleep schedule to rise with the sun, you will have the entire day to experience “daytime”. This will have you feeling productive throughout the day and ready to sleep when it is time to (instead of on your lunch break!).
Another way to aid in this is to manage your stress. As mentioned, a desire to “hibernate” can often be triggered because of stress that leads to feelings of depression and prolonged sleepiness. Know your limits and set safe boundaries for your mental health. Read more on this in point 5!
4. Start Your Day With Excercise, End Your Day With a Book
Get an energy boost right out the gate with a morning habit of exercise. I know so many people that hide behind the excuse of “not being a morning person” so they refuse to exercise in the morning. But as anyone who works out regularly knows, exercising is proven to give you a boost of energy and endorphins. This will make you more awake during your day and put you in an overall better mood. Getting this spike of energy in the evening will keep you up longer and create more obstacles for you throughout the day. It’s up to you to make this a priority, but the science is there if you want to adopt a “why” as your motivation.
Don’t be sucked into blue light. Set a timer for yourself and set your sleep cycle up for a win. End your day with relaxation. Here are some of my go to's to wind down:
- A good book
- A cup of herbal tea
- Meditation or Yoga
- Give myself a facial or another "at-home" spa treatment
- Go to a sauna. Don't have a sauna? Use the steam from a hot shower! Or use a cold-plunge to activate sleep. Either extreme in temperature achieves the same result.
- Use a calming essential oil like chamomile or Bergamot Orange on my temples, abdomen and wrists.
5. Indulge in the Right Things
Fighting with your mood in the fall is no fun for anyone. Did you know that depression, anxiety and pain are all linked to a high carb diet? The more you indulge in this craving, the more likely you are to feel the blues (or something more extreme), the more likely you are to turn to food for comfort. And what are comfort foods usually? CARBS. And so the cycle continues. If you want to make the most of your fall, try a low carb diet for 30 days. Low carb meaning around 100g of carbs per day (or less). See how you are feeling after! If you have questions about finding your proper nutritional needs, schedule a free 15-minute consultation with me here.
Things to indulge in:
- Low-carb Veggies
- Bone Broth and Stew
- Water and Herbal Tea
- The Right Supplements for You