How to thrive during fall and winter
It’s that time of year again. Temperatures are dropping, the days are getting shorter and we’re adding on layers of clothing.
We may feel more tired, depressed or less motivated. Let’s face it, there’s a reason why people are more likely to experience seasonal depression during these months. However, there are ways to counteract some of the unwelcome effects that come with fall and winter.
Continue reading for my top tips on how you can thrive during fall and winter.
01. Consume seasonal produce, herbs and spices
First and foremost you’ll want to get your diet in order. Place your focus on seasonal produce, herbs and spices. Fall is a transitional month which makes it a great time to optimize liver function. Cruciferous vegetables such as broccoli, brussels sprouts, cauliflower and kale are a few seasonal options which help promote liver detoxification. Additionally, parsley and cilantro are fall herbs which also aid detoxification.
During winter we want to be sure we’re adequately nourished to withstand the colder temperatures. Root vegetables, which are in season during winter, promote satiety and offer a sense of grounding. Don’t forget to incorporate seasonal spices such as pumpkin spice, nutmeg, and cloves which contain anti-inflammatory, antibacterial and antiviral compounds along with antioxidants which help reduce oxidative stress.
02. Focus on warm and cooked foods
The colder temperatures make warm and cooked foods especially satisfying. Aside from simply feeling good to our bodies, these foods are incredibly nourishing and nutrient dense. Additionally eating warm and cooked foods supports digestion and allows for better nutrient absorption. Soups, stews, and cooked vegetables are excellent foods to incorporate. It’s also a great time to take advantage of warm beverages such as adaptogenic hot chocolate, golden milk and other warm adrenal tonics. These will add a sense of calm, warmth and coziness to your morning or evening routine.
03. Supplement with key nutrients
I’m a big advocate for supplementing all year-round, but during fall and winter you’ll want to tailor your supplements accordingly. Vitamin D is one vitamin most people tend to lack as the amount of sunlight decreases. It’s one of my top recommended supplements to include during fall and winter because it can help decrease feelings of depression.
Omega-3 fatty acids are another mood boosting and anti-inflammatory supplement to consider implementing. Additionally you may also want to supplement with nutrients that promote immune health such as Vitamin C, zinc and adaptogenic mushrooms. Not sure where to start? Seek help from a qualified professional who can provide proper guidance.
04. Embrace the colder weather
Typically I dread this time of year. I don’t like cold weather and the lack of sunlight really puts a damper on my mood. However, in recent years I’ve learned to embrace the colder weather and work with it instead of against it. So instead of complaining about how uncomfortable it feels in the cold, consider making it a fun adventure.
Bundle up and take a brisk walk in nature. Play in the snow. Go sledding. This is also a great time of year to take advantage of heated indoor activities such as hot yoga and infrared sauna. You’ll get even more enjoyment from sweating during fall and winter than you would during the hot summer months.
05. Go inward
These months are an excellent time to journal, adopt a meditation practice or curl up with a good book. The darker days and colder weather encourage us to go inward. Take advantage of this and get deeper in touch with yourself. In what areas have you grown this past year? What are your current goals and how have they changed? How are your relationships? By the time it’s spring you’ll have fostered a better relationship with yourself which will be reflected outward to other areas of your life.
