Notice the leaves changing? A chill in the air? Autumn has arrived. It is the time of maturity and harvest. The air becomes a bit crisper, and the leaves change. Everything slows down, and the days shorten.
Autumn is a near-sacred season, with its warm, sunny days, cool evenings and postcard perfect colors. Maybe you like to get outside and enjoy the season with a myriad of activities like hiking, golfing, and of course running or jogging. However, like how the seasons change, so do how we adapt to them. If we are not well prepared, we end up not acclimatizing to the changes. But don’t fret, here are some easy ways to get yourself tuned up for the autumnal season.
EXERCISE
Exercise is important all throughout the year, but it can help you get in shape for the autumn and even winter months. If you exercise by walking outdoors, be cognizant of changes in temperature, your attire, and ensure you adapt your exercise regimen to the time of day (shorter days mean you may need to walk or jog earlier or ensure you have a companion). It may be also be time to locate other places you can walk that are protected from weather changes. Indoor shopping malls are great places to walk and often have walking clubs that offer discounts. Alternatively, perhaps it is time to invest in a monthly gym or swim pass at your local fitness centre. With the days getting colder, take a few extra minutes to warm up your body and stretch your muscles before you exercise.
LAYER UP
When the seasons change, we carry on wearing summer clothing and allowing our bodies to become cold. Layer up and protect your body from the weather changes. Rather than wearing one thick sweater, stick to layers. During mild autumn days, layers are the perfect way to adjust quickly to changing temperatures.
SUNSCREEN
Yes, even in the fall and winter months you should be thinking about sunscreen. If you are exercising outdoors, don’t forget your sunscreen. Even in the fall the sun’s rays can quickly burn your skin. Don’t let the cold temperatures fool you.
DRY BRUSH YOUR SKIN
There are many benefits to body brushing, and in particular, it’s an effective way of getting rid of dead skin cells. In the fall and even winter months, it is more difficult to rejuvenate the skin, since we naturally want to huddle indoors, rather than be outdoors. To effectively dry brush your skin, make sure it’s a natural bristle brush and that you start at your feet and work up, with strokes upwards towards your heart.
DIET
Fall vegetables are great to add to your diet. Many root vegetables are in season now and are an inexpensive and nutritious way to add variety to your diet. In many parts of the country, autumn is synonymous with the apple harvest. Rich in antioxidants and flavonoids, apples are a delicious and nutritious snack that can be enjoyed any time of day. Don’t increase your calorie intake for the cold weather unless you need to gain weight. Overeating is not healthy any time of the year.
Warming foods are appropriate for this time of year and autumn is the time to reintroduce soul-warming foods. Rediscover soups. Pack them full of vegetables, and sprinkle sesame seeds, and flax seed on top, with a drizzle of flax oil, it’s a meal packed full of nutrition. By using ingredients that fit the season, you can help boost and protect your body’s health.
Try adding garlic, which is an anti-viral, anti-bacterial and anti-fungal, while oregano also provides anti-bacterial essential oil, so these two small ingredients alone can offer health benefits. Eat fermented foods (such as sauerkraut, kimchi, miso, kombucha, rejuvelac, fermented soda, yogurt, or kefir). They support your immune function, which is important during the seasonal changes.
DRINK MORE WATER
You can experience dehydration even during the fall. Dry central heat robs your body and skin of vital moisture. If you keep hydrated, your mucous membranes also stay hydrated, working much more effectively to filter our disease causing organisms. We also often go back to drinking warm teas, but these dehydrate the body. Instead, drink warm water with lemon, or a herbal tea to ensure you are fully hydrated all the time.
FLU SHOTS
Check with your doctor to find out when the annual flu shot is available. If your doctor can give you the shot in the office combine it with a check-up. If your doctor does not administer the shot, check local events for flu shot clinics. You may also want to get a pneumonia shot also. Remember that the flu shot is recommended for adults, especially those with a health condition such as diabetes, auto-immune or heart disease that makes them more at risk for the serious complications of the flu.
FALL ALLERGIES
Late summer and early fall bring on another season that triggers allergic reactions. Outdoor molds become plentiful in the fall in gutters, soil, vegetation, rotting wood and fallen leaves. You can reduce your exposure to fall allergens. Try to avoid being outdoors in the morning hours between 5:00 and 10:00 a.m. when pollen dispersal is peaking; avoid lots and fields where ragweed grows; shower and wash hair immediately after coming in from outside activities, and especially before going to bed; keep the windows and doors of your home and car closed.
NATURAL REMEDIES
Echinacea can have a part to play to boosting your fall wellness. While it has been proven to increase the number of white blood cells, do not take it for too long: perhaps two weeks on, two weeks off so your body isn’t adjusted to it or over-stimulated. Some people believe that vitamin C and zinc tablets can help ward off ear, nose and throat problems in the winter. Zinc is vital for supporting your immune system and good for wound healing.
Similarly, Manuka honey is believed to have anti-bacterial, anti-fungal and anti-viral properties. Consider taking a Vitamin B complex will help to boost your energy particularly if you are stressed. Add Vitamin D, at this time of year the sunlight reduces and our ability to synthesize Vitamin D decreases, most people are depleted in this vitamin. Don’t forget we all need to be taking omega-3 oils since all of your cell membranes need it, they are essential to good brain and body functioning.
SLEEP
As the nights appear quicker, you will need to also start to follow the light and start to sleep and relax your body earlier. As tempting as it can be to stay up watching TV all night, it will increase your health and longevity to get your beauty sleep. If this is not doable, have a nap. Energy levels can wane during autumn, so take a short afternoon nap lasting between 20-30 minutes and give yourself a quick energy boost.
