Adapting Your Wellness Routine for Each Season
Southern California might not get the brilliant fall hues of orange, yellow, brown, and red that they get back in the Midwest, but still, we can feel the change in the air as fall arrives. The days get a little shorter each day, the nights are a little cooler, and there’s just a different feeling in the air. Maybe it’s the back to school rush all around us, leaves falling off the trees, or the pumpkin spice flooding into the grocery stores (which, hello, started in August this year, which is way too soon!) but fall makes itself known and people go nuts! When asked what their favorite season is, most people inevitably reply FALL.
However, for many, fall is also a time of anxiety and there’s a feeling of loss as the summer days end. Our days at the beach are numbered and the dreaded school pick up line looms on the horizon. We’re back at work after vacation and have the post-vacation blues. And even though we get one more hour when the clocks change, it’s darker in the afternoons after work or school is over, leaving us feeling tired, drained, and ready for bed before 5:00.
Many people go into the change of season without realizing that as the earth changes, so must we! Our routines, our expectations, and how we care for ourselves during the fall and winter months is vastly different than during the warmth of spring and summer. We’ve been out basking in the heat of the sun for months and now we’re moving further and further from the sun. No wonder so many of us feel deprived and sad during the change of seasons - we’re not changing with them!
Please don’t feel overwhelmed with the thought of another change. Fortunately, the changes can be small, yet effective, and there might be a few things that you’re already doing without really thinking of it. This fall, make an effort to mindfully look at your routines as we enter this season of change and look at what your body and mind are asking us for as the days grow shorter.
Let’s start with food. Our bodies begin to crave more grounding and warming foods. This, of course, makes perfect sense. As the nights grow colder and the mornings are brisk, our bodies need that extra warmth to make it through the day. Foods that ripen in the fall are root vegetables, squashes, and hearty greens. Start to incorporate foods like sweet potatoes, pumpkin, and beets into your meals. Make a nourishing soup or roast some vegetables. Have yummy roasted brussel sprouts or broccoli as side dishes for your meals. These foods not only support your immune system but keep you warm and satisfied.
With the days being shorter and cooler, it’s natural for us to want to spend more time indoors. Constantly being inside, warm and cozy, seems like a good idea, but we can maximize the health benefits from being inside in two ways. One is to truly cozy up the spaces inside your home so that you feel safe, relaxed, and warm while being inside. Soft throw blankets with warm fall colors are usually the go-to cozy item for the season and for good reason - who doesn’t love cuddling up under a fuzzy blanket with some tea and a book? Break out your toxic free fall candles, pillows, and other decorative accents to truly feel good about your space when you come home in the darker evenings.
And you want to know the second thing you can do to make your home feel warm and cozy? Evening and/or morning walks. Sounds counterintuitive to bundle up and go out into the cooler air, but there are several reasons for this. Walking itself is such a healthy exercise for both your body and your mind, and exercising, especially at this time of year, is crucial for a strong immune system. Walking is also the perfect time to meditate on the day, either the day ahead or the day you just finished, and to practice mindfulness techniques such as deep breathing, meditation, and grounding. So get out there and enjoy the fall foliage; the colors, the crunchy leaves (yes, go out of your way to step on the leaves if it brings you joy!), and the crisp air.
The end of summer also signals the end of the barbeque and the beginning of soup and tea season! There are few pleasures in life so great as the smell of cooking vegetables in your dutch oven to make a warming bowl of soup. One of the best things about fall soups are the amount of good, hearty vegetables you can add to them, making them immune strengthening powerhouses! Butternut squash, pumpkin, onions, mushrooms, turnips, carrots… the possibilities you can make with these vegetables are endless, and you can add proteins with beans, lentils, or cooked lean meat, and top with vitamin rich herbs like parsley, rosemary, thyme, or chives.
Then, there’s tea. What isn’t great about tea? About coming home after a long day and making a soothing chamomile or ginger tea? Peppermint tea is also a seasonal favorite, that or any tea made with cinnamon. Talk about COZY. And so healthful - each herbal tea has their own health benefits, like aiding in digestion and relaxation, so experiment with different herbal teas and have fun with them!
Taking care of your skin is another area that needs some closer attention at this time of year. With the cooler weather, your skin may become more dry and prone to flakiness or even splitting and cracks. Incorporate self-massage or dry brushing into your routine to stimulate circulation and exfoliate dead skin cells. Use natural oils like coconut or almond oil to keep your skin hydrated and smooth. This can be a soothing ritual that supports both physical and mental well-being.
Finally, think about the sleep that you get at this time of year. How can you sleep the same as you did in the summer and yet still feel so tired? That’s because we need to ensure that we are accounting for the changes that fall brings to our daily routines. If we’re indoors all day, tired, sat on the couch without expending any energy, then we’re going to continue to be tired and have trouble sleeping. Make sure that you’re still moving and exercising during the day. Then, develop a bedtime routine that includes activities to promote relaxation, such as reading a book, taking a warm bath, or practicing gentle stretching. Consider adjusting your sleep environment with soft, warm bedding to create a cozy and inviting space for rest.
Each of these self-care ideas taps into the natural rhythms of the fall season, helping you to align your wellness practices with the changing environment and maintain a balanced, holistic approach to your well-being.
