Autumn is time for change – both in nature and in our bodies. Leaves are changing to gold; sunlight is dimming, and temperatures are dropping. It is a time to embrace the changes the season brings.

As the days become shorter and we are exposed to lesser sunlight, our circadian rhythm is disrupted, and our sleep cycle gets confused. We often feel fatigued and tired as a result.

As the days start getting shorter and there is less sunlight, some people might also feel depressed. When we feel blue and down as winter approaches, it might be because of a phenomenon called SAD (Seasonal Affective Disorder).

Fall is a time of transition. It is a time for warmth, self-care, relaxation, grounding, and reflection.

      "Life starts all over again when it gets crisp in the fall."  
                                - F. SCOTT FITZGERALD

Here are some important practical tips to cope with the fall season.

1. Eat Foods rich in Vitamin D

Sunshine is best source of Vitamin D and as we start getting lesser amounts of sunshine in the fall, it is important to supplement it. Vitamin D supports essential functions like immunity and helps maintain brain, heart, and bone health. Vitamin D regulates the functions of over 200 genes and is essential for our growth, development, and ongoing health.

Fatty or oily fishes like Sockeye Salmon, Mackerel, Flounder, Sole, Swordfish, Whitefish, Sturgeon, and Rainbow Trout are a great source of Vitamin D. If you want to get your Vitamin D from plants instead, then mushrooms are the only plant-based food that provides Vitamin D. There are also some foods available that are fortified with Vitamin D like orange juice, milk, yoghurt, and plant-based milks that could also be taken to supplement your Vitamin D levels in the Autumn season.

2. Boost your immune system

As we feel fatigued and tired, we need to reinforce our immunity, strength, and energy. While it might be tempting to stay indoor as the temperatures drop, try to get some fresh air, walk in the crispy fall air, and get some blood flowing into your cheeks. This helps get your strength up and builds your immune system.

Adding a Vitamin C rich supplement like the Miracle Superfoods Organic Herbal Jam Chyvanaprash helps boost energy levels and increase immunity.

3. Take some time for yourself

This is an important time to practice self-care. It is a time to reflect and rejuvenate.  And a time to make plans and goals for the active months ahead. Get some clarity by meditating and penning your thoughts in a journal.

4. Get some quality sleep

As our circadian rhythms are disrupted, it is important to improve the quality of our sleep.

You can add some Ashwagandha powder to warm milk or herbal tea before going to bed. Ashwagandha combats stress and anxiety, stabilizes the mind and nervous system and promotes calm and restful sleep. It also helps in increasing energy and vitality levels that start dipping during the fall.

5. Eat in-season warming foods

It is important to eat nutritious and wholesome foods that are high in protein, rather than falling into the temptation of eating calorie dense refined carbohydrates. Eat fresh in-season produce like sweet potatoes, squash, apples, dark leafy green and beets. Add stimulating spices and serve these foods hot. This helps in maintaining the reserves of moisture in your body.

It is best to minimize light, cooling, and drying foods like broccoli, cabbage, cauliflower, sprouts, leafy greens, white potatoes, beans, millet, and dried fruit. Eat more sweet, sour, and salty foods like avocado, bananas, pumpkins, quinoa, rice, almonds and carrots. Drink plenty of warm liquids. Hot tea or water with warming spices and herbs are helpful.

6. Give yourself a moisturizing massage

A body massage can stimulate your tissues and get your blood flowing. It helps in reducing stress and relaxes your body. Using a therapeutic oil like The Supreme Soothing Body Massage Oil, which is infused with 53 natural herbs, provides deep nourishment to the body and relieves muscle and joint pain. 

This is the season to honor and accept change. We hope these tips for the changing fall season help you and your family have a healthy and happy autumn season.