Wellness Tips: 5 ways to Stay well This autumn
How to Stay Well this Autumn
It’s officially autumn in New England and here in Vermont we are enjoying colorful mountains, apple picking and cool fall days. As much as I love fall, it is often a difficult seasonal transition for the body. Cooler temperatures, less sunlight and unpredictable weather can make our bodies susceptible to illness. Here are a few of my tried and true supplements and plant allies that I take to keep me well in this season.
Elderberry and Echinacea
These two plants pair beautifully together to help boost your immune system and keep you well when everyone around you is coming down with that seasonal sniffle or cough. You can find supplements that combine these two, which is what I would recommend, to give you a powerful boost that can help keep you well. Echinacea is excellent for preventing illness while elderberry will help minimize the length and severity of symptoms.
Vitamin D
In New England we all need to supplement with Vitamin D. People with higher levels of vitamin D have a lower risk of disease (WEbMD). It helps to regulate the immune and neuromuscular system. You can get vitamin D from mushrooms, fatty fish and egg yolks. Taking a Vitamin D3 supplement is generally recommended by most doctors for folks living in New England.
Sleep, Sleep, Sleep
This one would seem obvious but it’s not always easy to do. Being well rested is our best defense against illness. Our body cleans out many systems while we are sleeping and gives our immune system the time it needs to fight sickness. According to the Mayo Clinic, “Sleep deprivation may decrease production of protective cytokines (made by the immune system to fight infection). In addition, infection-fighting antibodies and cells are reduced during periods when you don’t get enough sleep.” Less sleep has also been shown to lead to higher cardiovascular issues, obesity and diabetes.
Eat Seasonal Fruits and Vegetables
Nature provides us with exactly what we need, when we need it. With summer at it’s end, our gardens are packed with the sunshine and warmth from the warmer days. Winter squash, apples and warming herbs such as ginger all provide vitamins and nutrients that we need as our bodies prepare for the winter months. Garlic is one of my favorite fall foods for it’s immune boosting effects. I load bread with fatty oils and fresh minced garlic to help keep infections at bay.
Meditation and Relaxation Techniques
This is a wonderful time to create new habits as we transition from the hectic go-go-go energy of summer to the slower months of winter when we naturally turn inward. Guided meditations are a great way to ground and let go of the sunny summer days and embrace the autumn. I love the Insight Timer App for meditations because it helps you keep track and set goals to keep you consistent in your practice. Plus, there are thousands of meditations to choose from and you can even see other people on a world map who are meditating with you at the same time! Another great way to relax and embrace the season is through Pranayama, the yogic practice of breathing. YouTube has endless videos on how to do Pranayama breathing techniques. I use a couple of different ones daily and they are incredible effective at helping me relax and unwind.