As summer draws to a close, the transition into fall and the back-to-school season brings with it a mix of emotions for moms and families alike. On one hand, there's the excitement of new beginnings, the joy of reuniting with school friends, and the anticipation of a more structured routine. On the other hand, there can be feelings of anxiety, stress, and even sadness as the carefree days of summer come to an end. For many, it's a time of adjustment, juggling schedules, and finding a new rhythm.

This period of transition is not just about getting back into the swing of things academically and socially; it's also an important time to recommit to healthy routines that help balance your body and support your immune system. As the days grow shorter and the weather cools, focusing on your family's health and well-being becomes essential in preparing for the colder months ahead. September is a perfect time to recommit to our health routines. 

Natural Steps to Support Your Fall Health

Natural Light Exposure

As fall sets in, the days become shorter, and the amount of natural light we receive decreases. However, making a conscious effort to spend time outdoors in the sunlight, especially in the morning, can have profound benefits for your immune system, sleep quality, and stress levels. Natural light helps regulate your circadian rhythm, the internal clock that influences your sleep-wake cycle. By aligning your body with natural light patterns, you can improve sleep quality and lower stress, both of which are crucial for a robust immune system. Additionally, sunlight exposure stimulates the production of vitamin D, a key player in immune health.

Light at Night Boosts Diabetes Risk

When it comes to our metabolic health, a recent study in The Lancet found that more exposure to light at night increases the risk of diabetes - especially for people exposed to the most light from lamps, streetlights, or screens between 12;30am and 6am.

Light at night can disrupt the circadian rhythm, which regulates hunger cues, insulin release, and sugar metabolism around the clock.

Some things I recommend to support a healthy circadian rhythm include getting sunlight on the face in the morning, keeping caffeine to the first half of the day, eating on a regular schedule, and having a wind-down routine at night. 

Movement and Exercise

If you do just ONE thing for your health this fall, make it this!

Regular physical activity is another cornerstone of a healthy fall routine. Whether it's a brisk walk in the crisp autumn air, a yoga session, or a family hike through the changing foliage, movement is essential for maintaining immune health and improving sleep quality. Exercise stimulates the circulation of immune cells in your body, helping to protect against illnesses. It also aids in the release of endorphins, which reduce stress and promote a sense of well-being, contributing to better sleep patterns.

It’s something that anyone can do for free! Moving your body is one of the best ways to improve and optimize your health.

A Healthy Self-Care Routine

As the demands of the school year increase and the amount of daylight shrinks, it's easy to put self-care on the back burner and it is so easy to ignore. But even small commitments add up to  make a big difference for maintaining physical and mental health.

An example of a healthy self-care routine might include starting your day with a few minutes of mindfulness or meditation, followed by a nutritious breakfast rich in whole foods. Incorporating moments of relaxation throughout the day, whether through a short walk, reading, or a warm bath in the evening, can help you stay centered and resilient against stress.

Choose one of these things to recommit to this week:

✨ Morning Routine

✨ Protein with Meals

✨ 8 Glasses of Water

✨ Breathing Breaks

✨ Walk or Gym

✨ Evening Wind-Down

I believe everyone has different things that fill their cup, and what works for one person won’t work for everyone. But I encourage you to be open-minded. 

If you’ve never tried sticking to a morning routine (or breaks for deep breathing or an evening wind-down), how do you know you won’t love it? 

Foods That Support the Immune System

Nutrition plays a significant role in supporting your immune system, especially during the fall when colds and flu become more prevalent. Incorporating immune-boosting foods into your diet can help keep your family healthy. 

Some key foods to focus on include…

• Citrus fruits like oranges and grapefruits, which are high in vitamin C

• Leafy greens like spinach and kale, rich in antioxidants

• Fermented foods like yogurt, sauerkraut, and kimchi, which support gut health. 

Don’t forget about the power of garlic, ginger, and turmeric—these anti-inflammatory and antiviral spices can easily be added to meals to give your immune system some extra support.

Consider Probiotics

Gut health is closely linked to overall health, including mood, sleep, hormonal balance, and immune function. Probiotics, the beneficial bacteria found in fermented foods and supplements, play a crucial role in maintaining a healthy gut microbiome. A balanced gut can enhance your mood by increasing the production of serotonin, a neurotransmitter that influences feelings of happiness and relaxation. Probiotics also support hormone regulation, which is essential for maintaining energy levels and reducing stress. Additionally, a healthy gut microbiome is key to a strong immune system, helping your body fend off infections more effectively.

This may not seem to be that revolutionary of an article, but taking a moment to recommit to ourselves and our health routines can be one of the best things that we do for our body, mind, and energy. Taking these small, intentional steps can make a significant difference in how you and your family feel as you embrace the beauty of fall and the opportunities it brings.

As always, if we can help in any way, call our office to schedule an appointment.