I’m in the New York area and just loving the fresh weather, energy and vibes that come with the transition to fall. As the temperate drops, the days become shorter and the night’s longer and the harvests shift from berries to root vegetables, our bodies rhythms and needs shift in accordance.
I want to share some key, feel good ways we can most effectively support our bodies needs in the Autumn season, to help us feel most aligned, energized, healthy and fulfilled.
Energetic Needs
As we transition to Fall from Summer, the earth and season shift from spritely, outward energy, upbeat spirits and long, sunshine filled days, into calmer and more grounding energy, with energy shifting inward, inviting us to reflect and slow down with shorter days and longer nights.
Sleep
The reduction of sunlight and shorter days and longer nights can impact our circadian rhythm, therefore impacting our bodies ability to get enough quality and restful sleep. This can make us feel more sleepy and sluggish.
To support getting better quality sleep, ensure you get the sunlight in first thing in the morning. Draw the blinds, step outside on your porch and if you can, go for a walk. In the evening, do the opposite and dim the lights to align with the natural light to get your body back on track.
Mood
The reduced sunlight in Fall can cause SAD, seasonal mood disorder, resulting in depression, fatigue, social withdrawal and a general feeling of malaise.
To support your mood, check your vitamin D3 levels as they support the production of melatonin and serotonin. Take the appropriate amount of vitamin D3 for the next 6 months to keep your mood stable and happy.
You can also each vitamin D3 rich foods such as rice, almond and coconut milk, salmon and eggs
Nutritional Needs
As the temperatures drop, our bodies energy expenditure often increases in trying to keep our bodies warm. Our bodies nutritional and energy requirements shift from light, cooler foods like salads and smoothies to warm, grounding foods like hearty stews and warm oats, efficiently supporting our bodies seasonal needs.
In order to ensure you are nourishing your body well in fall or any season, always be sure to eat what’s in season to best align with your bodies changing needs.
For Fall specifically, opt for root vegetables that will provide an easier to digest and more nutrient dense option to grains. Pumpkin and squash, both are very fiber rich, helping to balance blood sugar and keep you satiated. They both also build digestion and act as an excellent prebiotic, supporting our guts.
Another great tip, since both of these veggies are naturally sweet, is to eat them as a snack instead of binging on sugar to help build digestive energy.
To offset the carbohydrate rich root vegetables, incorporating alkaline rich fall greens like chard, collards, kale and broccoli rabe, are key to keeping the body in a state of balance. The fiber in the green veggies also keeps inflammation down and moves the bodies energy, which can become stagnant during the colder months. These greens also help make phytochemicals more available and easier to break down, allowing us to access the benefits.
Try adding greens to soups and stews, along with root vegetables.
Adding warming spices to your dishes such as ginger, cinnamon, cumin, cardamom, mustard seed, clove and fennel, can support your chi as well.
This Sausage and Apple Stuffed Butternut Squash, full of earthy fall flavors, is really screaming my name right now!
Self Care Needs
As the weather cools and indoor heaters go on, skin tends to become dry, needing more moisture and hydration.
To retain moisture in your system, as well as support your mental and energetic needs, ensure your incorporating enough healthy fats such as coconut oil, olive oil, flaxseed oil, walnut oil and ghee in your diet and even in your self care rituals, such as Oil Cleansing.
Also, ensure your hydrating effectively with lots of mineral water.
Autumn is also a homecoming and return to ourselves, the contraction inward after the vast expansion of summer.
Here are some journaling prompts to help you connect deeper to yourself and create a the bountiful harvest in your life.
- As the trees prepare to release their leaves in winter to be able to come back more abundantly in the Spring, what are you releasing that isn’t serving your highest good? What can you let go of that’s weighing you down? What in your life is holding you back from blooming into the best version of you.
- What do I want to change going forward?
- What special parts of me do I want to celebrate and pour more into?
- What relationships need to be released and don’t serve your highest good?
- What relationships refuel me and allow me to be the best, brightest version of myself?
- What habits or behaviors aren’t fulfilling to me?
- Who can I forgive?
- How can I be more compassionate to myself?
- What things bring me joy that I can do more of?
I hope these suggestions help you move through fall with grounded energy, warm hearts and filled souls.
Whats your favorite way to nourish yourself in the fall? Let me know below.
xoxo
Misha
