A Naturopath’s Guide to Autumn
Autumn is the season when we start to feel the shift in the weather, as the weather becomes colder, days are getting shorter, and we start to turn more inward and slow down.
Autumn traditionally is the harvest season, where all the crops planted in the previous season are ready to be gathered, harvested and stored to prepare for winter.
Much like nature, this time of year is an excellent time to start preparing our mind & body for winter. Our bodies are more susceptible to viruses, cold & flu symptoms, lower immunity and fatigue during this time of year, so shifting with the season through incorporating different routines can be a game changer!
Here are some ways to support your mind, body and spirit throughout the autumn season:
Firstly, do a deep clean of your home. Clear out spaces where dust and mould could have gotten into. As autumn is drier and colder, exposure to dust, pollen & mould can worsen our immunity by activating mast cells to release histamine. This can mean you are more susceptible to sneezing, a runny nose, itchy eyes, and congestion.
Sunlight! Getting adequate sunlight exposure in the morning and evening is vital for Vitamin D3 absorption. Vitamin D is essential for an array of different biochemical functions, more commonly known for maintaining bone strength and density through improving the absorption of calcium.
However, Vitamin D is also crucial for adequate immune function & mood support through supporting the secretion of dopamine & serotonin, making it a perfect vitamin to build immune & stress resilience in the body.
Aim to get at least 10-30 minutes every day, avoiding UV levels above 3 to avoid cellular damage.
Incorporate more warming spices into your meals to improve digestion & absorption, bile secretion and circulation. Spices such as cinnamon, turmeric, ginger, chilli, pepper, and star anise
Drink more tea! Focus on adaptogenic, anti-inflammatory, and immune-modulating herbs like astragalus, echinacea, elderberry & ginger.
Focus on eating more seasonal fruits and vegetables. Eating more seasonally is great for our mind & body during autumn, as autumnal fruits and vegetables have higher nutritional value & have specific micronutrients that support our immune systems (Vit K, Vit C, antioxidants, zinc & Vit A). These include:
Fruits: Apples, Pears, Kiwifruit, Figs, Oranges, Mandarins
Vegetables: Pumpkin, Broccoli, Kale, Brussels Sprouts, Beetroot, Mushrooms, sweet potato, carrots
Cook more warming meals like soups, curries, broths and stews as it gets colder. Warm meals help soothe the digestive tract, encouraging more blood flow and circulation, and require less energy to break down nutrients in our meals. Meaning that we get bioavailable nutrients! (Tip: invest in a slow cooker, it will be your best friend!)
Prioritise rest and sleep to support your immune & nervous system. Self-care practices go a long way!
Want more support for autumn?
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