Embracing Autumnal wellness & immune health
Autumn has landed and the natural environment is changing around us. The lifestyle of our ancestors was well-attuned with the natural rhythms of the seasons. But in current times, how do we reconnect with nature during this transformational time of year? And, particularly given the health challenge we are facing with this pandemic, how do we keep our immune systems as robust and resilient against infections as possible as we enter the colder months?
Here are my favourite nutrition and lifestyle tips for keeping yourself energised and balanced this Autumn:
TAKE TIME TO Reflect and rest
Although the possibility of further restrictions to normal life is understandably making many people anxious about what the months ahead hold, try to take a little comfort from the idea that this is a time of year when nature at large becomes more ‘internal’ and slows down of its own accord.
Stress is one of biggest challenges we face to our immune health, and why it’s so important to both aim for a realistic life-balance and be mindful how we respond to stressors we can’t control. Just as the trees let go of the leaves this season, can you release any activities or beliefs that no longer serve you or might add to your stress? And, as our collective energy naturally changes, can you embrace this time an opportunity to rest more, recuperate, and practice gratitude for all that we do have?
Even if you feel you have no time, as little as five or ten minutes set aside in your day for reflection, meditation or deep breathing may help you feel more grounded and improve your mental and physical resilience.
Eat seasonally and intuitively
Food can help us reconnect with ourselves and with nature, and nourishes our immune systems. Be mindful of the types of foods your body is calling for as the weather turns. Warm, earthy and easy to digest foods are often favoured at this time year, including nourishing mineral-filled root vegetables. It’s the season to harvest and ferment foods.
Think rich broths, trays of roast vegetables and garlic, sweet potato chips, sautéed greens, hot water with lemon and ginger, and golden turmeric lattes. And consider additional herbs and spices which may support the immune system and our gut health too thanks to their wonderful anti-inflammatory, antibacterial, antiviral and antifungal properties.
Nourish your GUT
Your gut is home to over seventy percent of your immune system which is why I recommend giving your beneficial gut flora plenty of the foods that it needs to thrive by including a variety of colourful and fibrous vegetables, fruits whole grains, legumes and other plant-foods into your daily diet. I also recommend regularly eating one or more probiotic-rich foods such as kefir, sauerkraut, kombucha, kimchi, or natto. And again consider bone broth for its wide array of nutrients and gut-healing collagen content.
Move daily, preferably outdoors
We know that the combination of chilly weather and reduced exposure to sunshine can affect the immune system. Take yourself outside daily during the lighter hours for some gentle exercise or walking. The combination of exercise and exposure to day light may may help increase mood-boosting serotonin, enhance your energy levels and help regulate your circadian rhythm. As little as 20 to 30 minutes outside can have a beneficial effect.
Physical activity also helps lymphatic drainage. The immune systems utilises the lymphatic vessels to bring any ‘invaders’ into its ‘forts’ such as the lymph nodes, tonsils, the appendix, spleen, and specialised patches in the digestive tract, where from the invaders can be destroyed. Since the lymphatic system has no pump, it relies on muscle movement to move lymphatic fluid.
Be wary of over-exercising which can increase oxidative stress and create a burden on the immune system, if it’s already taxed.
Protect your Sleep
As mentioned already, rest is important at this time of year. Sleep is our prime time for renewal so aim for a consistent and relaxing bed-time routine to optimise your chances of a good night’s kip, and in turn avoid any negative impact on your immune system, energy levels or mood.
The dark evenings are helpful when it comes to supporting the production of melatonin (the sleep hormone), but don’t counteract this benefit with strong artificial light indoors or exposure to glaring electronic screens - instead think about soft lighting or candles and putting devices to rest as early as possible. And do check out my previous blog here for more tips to help support a restful night’s sleep.
Supplement mindfully
Low vitamin D status has been linked to low mood as well as many other health conditions, and now researchers are linking it to an increased risk of COVID-19 (see a recent study). To help maintain healthy levels of the ‘sunshine’ vitamin, I have suggested spending time outdoors and also recommend eating vitamin D rich foods, such as salmon, trout, mushrooms and cod liver oil. In addition, during the winter supplementation is strongly recommended in the UK as Vitamin D levels can easily become depleted whilst sunshine is scarce.
There is evidence that supplementing Vitamin C throughout the year can help shorten the frequency and duration of viral illnesses. Vitamin C is ubiquitous in citrus fruits and also rich in many vegetables including bell peppers and cauliflower to name a few - all the more incentive to keep your daily intake of fruit and veg colourful and varied.
Other considerations as further support for immune function include a multi-strain probiotic supplement, the mineral zinc, 1-3, 1-6 beta glucans, plus B12 and omega 3 for supporting low mood. Talk to me for personalised guidance and product recommendations.
Next steps
If you would benefit from support with any of the following, please talk to me about how we can work together to help you take the anxiety out of healthy eating and help you build your vitality:
you are prone to infections, coughs and colds or otherwise vulnerable to illness
you are showing signs of digestive distress or have a chronic gut condition
your relationship with food is adding to your anxieties, and you’d like to learn more about building a healthy connection with food, eating and your body
you would like help creating healthful habits and reprioritising your self-care at this time
you’re looking for personalised guidance around taking supplements to support your health and where to source high quality natural products
