Support your body from Fall into Winter

Discover some adjustments that can aid in supporting your body as we transition from Fall into Winter.

As we transition from warmer to cooler weather and experience shorter days, our bodies need support as it adjusts to the seasonal changes. We should concentrate on four key areas: digestion, sleep, exercise, and nervous system regulation.

1. Digestion:

   This is probably the most important item on the list. As the season changes, our bodies need more warmth to digest and assimilate the foods that we eat. When the weather is cooler, we need to create more heat in the body to help digest the food. If we eat cold foods such as smoothies and salads, there is not enough digestive fire to digest the raw vegetables and fruits. What can happen as a result is bloating, gas, and either constipation or diarrhea. Try making soups and stews and cooking your vegetables instead of eating salads or sandwiches. Eat fiber-rich foods like broccoli, cauliflower, lentils, squashes, and sweet potatoes. When choosing proteins, select grass-fed meats, wild-caught fish and seafood, and organic poultry. Adding fats such as olive oil, coconut oil, and grass-fed butter will help with digestion and reduce inflammation. Be sure to time your meals so you are not eating heavy meals too close to your bedtime. Try to give yourself at least two hours to. digest your food before going to bed. Otherwise you might having trouble falling asleep as your body is working on digestion.

2. Sleep:

We all understand the importance of getting more sleep, but prioritizing it can be challenging. With shorter days and cooler weather, it's easier to enjoy a good night's sleep. However, if your job involves late hours or overnight shifts, your circadian rhythm might be disrupted. An eye mask can be beneficial for blocking out light and ensuring you get the sleep you need during daylight hours. When getting ready for bed, remember to turn off your computers and phones at least an hour before bedtime. Establishing a bedtime routine can signal your brain that it's time to rest. This routine might include breathing exercises, a warm bath, herbal tea, or reading a book. Once your routine is set, try to go to bed as soon as you start feeling tired. Going to bed too early can be frustrating if you're just lying awake thinking. Once you understand your circadian rhythm, maintain a consistent sleep and wake time every day, even on weekends. Aim for 6-8 hours of sleep each night. Using a tracking device like a Fitbit, Apple Watch, or Oura ring can be helpful.

3. Exercise:

Your workout schedule might require adjustments in the winter months due to the colder and darker conditions. If you typically cycle or run outside, you may need to switch to a gym or use an indoor treadmill or stationary bike, depending on your location. Try to engage in cardio exercises 2-3 times a week. Strength training can be performed at home or with a personal trainer at the gym. This not only burns calories but also boosts your metabolism to burn more calories while at rest. Adding yoga and meditation to your routine can help soothe the nervous system and alleviate stress.

4. Nervous System Regulation:

Reducing stress is often easier said than done. Nonetheless, there are numerous methods to alleviate stress throughout the day, which can contribute to better sleep and easier digestion. Incorporating 5 minutes of mindful meditation or breathing exercises each morning before starting your day can be highly beneficial. You can download apps like Calm, Headspace, and Insight Timer on your phone, or explore YouTube as a valuable resource. Taking breaks during your workday to move around and take deep breaths can rejuvenate both your body and mind. Another ideal time to soothe the nervous system and activate the parasympathetic nervous system is before bedtime. Dedicate 10 minutes to light yoga or stretching to unwind and release tension in the body and clear your mind. This will allow your head and your heart to relax before sleeping. Herbal tea or breathing exercises can also help reset the nervous system. In Chinese medicine, the Shen represents the heart-mind system, and when it's imbalanced, it can lead to anxiety, insomnia, and depression. By making adjustments in areas like digestion, sleep, and exercise, you can help regulate the nervous system.

These four key areas are clearly interconnected. Exercise boosts digestion and enhances sleep quality. Stress hormones, such as cortisol, can affect sleep quality and may cause digestive problems. Support your body from fall into winter and it will get what it needs to keep a strong immune system. If you have any questions or need help in any of these areas, feel free to contact me.