The vibrant colors of fall and the cooler weather are invigorating for many, but the shorter daylight hours can lead to changes in physical activity levels and exposure to sunlight. For some, being less active and getting less natural sunlight can dampen their mood and well-being.
Do you slip into semi-hibernation mode, staying indoors more often, snuggling up on the sofa, and binging on snacks and Netflix? While a bit of downtime can be rejuvenating, it is essential to balance your rest with uplifting healthy habits that keep you moving and engaged this fall and winter. Creating nourishing daily rhythms is the key to staying healthy and avoiding seasonal depression.
Use some of these tips to build healthy habits you enjoy and avoid the blues this fall.
- Pay attention to your body’s need for sleep. You may need more sleep during shorter periods of daylight. Wind down with a warm mug of relaxing golden milk and give yourself permission to go to bed earlier than usual. Spend a few minutes reading a good book before you turn off the light and avoid screen time within two hours of bed.
- Keep moving! If the weather doesn’t permit you to walk outdoors, join a friend at the mall to walk or join a health club for the darker months. Build some accountability and rewards into your exercise plan.
- Get outside as often as possible, even for a few minutes. The fresh air and sunshine are medicine to the soul!
- Eat the rainbow. Choose fresh fruits and vegetables that are in season. This time of year, great options are apples, oranges, pears, persimmons, beets, Brussels sprouts, bok choy, chard, and root vegetables. Cook a big pot of vegetable soup or roast an assortment of vegetables on a sheet pan with olive oil for a delicious meal!
- Stay social. It’s easy to isolate during the shorter days, but spending time with family and friends has a positive impact on both physical and mental health.
- Reach out. If you don’t have family in the area for the holidays, consider hosting an event for others who are alone or volunteering at a local homeless shelter.
- Avoid alcohol on a regular basis, as it can contribute to depression, gut issues, sleep disorders, and weight gain.
- Stay hydrated. When the weather cools off, it is easy to forget that our bodies still need 64-100 ounces of pure water daily.
- Set a 90-day goal. Focusing on a goal can keep your mind occupied, encourage creativity, and bring a sense of accomplishment. Choose anything that will bring you a sense of joy once completed – take up a new hobby, host a monthly gathering with friends, clean out and organize closets, set a reading goal, volunteer – the possibilities are endless!
- Manage stress through relaxation techniques, mindfulness, or seeking professional help if needed.
- Consider supplements. A high-quality Vitamin D3 with K2, in addition to Omega-3 essential fats with high DHA, can alleviate the symptoms of seasonal depression.
As a health and life coach, Kay can help you with an individualized plan to reduce stress, nourish your body with food and supplements, and transform fall, winter, and the holidays into a joyful, nurturing, and healthy season.
Contact Kay for a complimentary consultation if you are not feeling your best. Discover how a few strategic shifts can help you feel vibrant and uplifted this fall, winter, and holiday season.
