After a busy summer of being non-stop with days by the lake, road trips, biking, running, and everything in between, autumn can come as a bit of a shock to the system as we start to slow down. When we鈥檙e on the go continuously we release a lot of cortisol, a hormone produced by our adrenal glands that gets us up, moving, and motivated to get things done. In turn, however, it acts an anti-inflammatory.
It鈥檚 in this autumn transition, in combination with the colder weather, that we start to get sick and perhaps even notice a few more aches and pains than normal. This is when I encourage people to take self-care up a notch and really take notice of what they鈥檙e eating, as our food can be a hindrance or a support to our health.听
In a recent workshop of mine, we touched on the importance of anti-inflammatory and immune-boosting foods to help us through this seasonal transition. With our local farmers market still in operation until October 28 (and then transitioning inside for the winter), it鈥檚 a great time to stock up on nutrient-dense and health-supportive foods such as leafy greens, beets, carrots, and other root vegetables. These are all full of vitamins and minerals that are great for boosting immunity such as vitamin A, B, C, and zinc. Bone broth is also a wonderful immune boosting option now that the weather is cooler. Add in some turmeric and garlic cloves to increase its immune boosting potency.
Getting plenty of sleep at this time of year is also key to a healthy seasonal transition.听
Sleep helps us heal by supporting brain function, cell development, hormones, and of course our immune system. Research has shown that sleep deprivation makes it harder to make logical decisions, control our moods, know when we鈥檙e full, fight off disease, and makes us much less productive. Turning off devices an hour before bed can help improve sleep quality, while meditation or reading a book can slow down the body and prepare the brain for bed.
Despite the weather changing, continuing to exercise in autumn will help our immunity. Movement helps move our lymphatic system, a network of tissues and organs that help rid the body of toxins and waste by pushing our white blood cells through our body. Our white blood cells are what go in and attack the nasty bugs we can attract. This lymphatic system is normally sluggish, so moving our body helps to kick start it. Activities such as yoga, stretching, walking, or swimming help.
Taking care of ourselves and choosing health-supportive foods is critical at this time of year so we don鈥檛 get knocked down by the colds and flu that can seem abundant once the temperature drops.听
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Morgan Dunn is a 麻豆社国产registered nutritionist. To follow her go to @CoastalActiveNutrition on Instagram.
