Fall Wellness Tips

Fall Wellness Tips

Fall is here! You know what that means一beautiful autumn leaves, crisp air, and … seasonal depression? Although we love fall, seasonal depression is all too common during the later months of the season when temperatures drop and days get shorter.

Seasonal depression, or seasonal affective disorder, is a mood disorder that occurs at the same time every year typically in climates where there is less sunlight during the day.[1]

Luckily, there are actions you can take during the fall season so you can enjoy all the autumn perks with a healthy mind and body.

Stay Active

Stay active to avoid seasonal depression

Exercise does more than just keep your body in shape一It also keeps you mentally and emotionally healthy. If you live in a place that experiences seasons, the temperature may be starting to get colder and days may be getting shorter as winter approaches. Staying active will help to prevent seasonal depression by creating endorphins and, if performed outside, helping you to get vitamin D.

Vitamin D, also known as the “sunshine vitamin,” is essential for healthy bones, muscles, and blood pressure levels. It’s also involved in various brain processes and, if deficient, can cause depression in adults.[1] Staying active and getting 10 to 30 minutes of sunlight daily can help keep vitamin D at a healthy level.

Endorphins are chemicals produced by the body to relieve stress and pain and induce feelings of happiness. When you workout, your body releases endorphins which then interact with pain receptors in your brain so you don’t feel pain and stress as intensely. So not only does daily exercise improve your physical fitness levels, but it also puts a little more pep in your step!

Eat Natural Foods

Eat healthy foods to stay well this Fall

When we think of a healthy lifestyle, eating healthy and exercising are typically the first components that come to mind. Unfortunately, pop culture has warped our idea of what’s healthy with countless low fat and diet foods in every aisle of the grocery store. Typically, these foods have artificial flavoring and sweeteners to imitate the taste of real foods.

It’s no secret that these additives aren’t great for you. Too many artificial sugars and preservatives can lead to weight gain, heart disease, and even depression.[2] Instead, try to eat as many natural foods as possible. This includes organic fruits, vegetables, grains, and proteins like beans and lean meat.

Eating a diet full of whole foods is a great way to keep your cholesterol at healthy levels, lowering the risk of heart disease.[3] As temperatures drop, this is a great opportunity to make delicious soups with classic and nutritious seasonal plants like pumpkin and squash.

Rest Up

rest up to stay healthy this fall

We tend to neglect it, but sleep is just as important as eating well and working out. Healthy adults should get at least 7 hours of sleep every night for healthy brain function.

As days become shorter, it’s likely a sign from nature for us to slow down and get some quality sleep. It’s important to keep a regular sleep schedule to keep your circadian rhythm healthy. This means you should go to sleep and wake up around the same time every day allowing for 7 to 9 hours of sleep each night.

Keeping your circadian rhythm regular will ensure that you’re resting your body adequately every night so you can recharge mentally and emotionally.

Stay Social

stay social to keep healthy this fall

Humans are social creatures一we need to interact with others in order to feel fulfilled. It’s important to stay social in whatever way you can, from chatting with coworkers to joining clubs or sports leagues. Staying in contact with friends and family will give you a sense of belonging and purpose, and has been shown to have anti-stress effects.[4]

Take Supplements

turmeric supplements wholesome organics

Although a healthy diet can supply you with the majority of the nutrients you need, you’ll probably still be lacking some essentials that could improve your health. One supplement that we highly suggest is turmeric curcumin, an herbal supplement that has been used for thousands of years. This amazing substance can improve your cognitive health, joint pain, and even cardiovascular health. 

When fall rolls around, we all tend to catch a case of sniffles. Turmeric also improves our immune response so that our bodies can more easily fight off colds.[5]

Make sure you get one that contains black pepper as a major active component. Studies have shown that curcumin’s effectiveness increases by 2000% when combined with black pepper.[5] It’s a no-brainer! 

If you’re thinking about adding turmeric into your diet, try Pattern Wellness' Turmeric Curcumin with BioPerine® for maximum absorption and Boswellia Serrata for added joint support. If you’re ready to check it out for yourself, click here to shop! 

Fall is the season to be grateful for your health and wellbeing! As long as you’re exercising, eating right, and getting the right nutrients, you should be set to enjoy the beauty that comes with autumn.

  1. Anglin RE, Samaan Z, Walter SD, McDonald SD. Vitamin D deficiency and depression in adults: systematic review and meta-analysis. Br J Psychiatry. 2013 Feb;202:100-7. doi: 10.1192/bjp.bp.111.106666. PMID: 23377209.
  2. Guo X, Park Y, Freedman ND, Sinha R, Hollenbeck AR, Blair A, Chen H. Sweetened beverages, coffee, and tea and depression risk among older US adults. PLoS One. 2014 Apr 17;9(4):e94715. doi: 10.1371/journal.pone.0094715. PMID: 24743309; PMCID: PMC3990543.
  3. Dinu M, Pagliai G, Sofi F. A Heart-Healthy Diet: Recent Insights and Practical Recommendations. Curr Cardiol Rep. 2017 Aug 24;19(10):95. doi: 10.1007/s11886-017-0908-0. PMID: 28840462.
  4. Lemos C, Salti A, Amaral IM, Fontebasso V, Singewald N, Dechant G, Hofer A, El Rawas R. Social interaction reward in rats has anti-stress effects. Addict Biol. 2021 Jan;26(1):e12878. doi: 10.1111/adb.12878. Epub 2020 Jan 26. PMID: 31984611; PMCID: PMC7757251.
  5. Gopinath H, Karthikeyan K. Turmeric: A condiment, cosmetic and cure. Indian J Dermatol Venereol Leprol. 2018 Jan-Feb;84(1):16-21. doi: 10.4103/ijdvl.IJDVL_1143_16. PMID: 29243674.

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