7 Ways To Take Care Of Yourself In Autumn
7 Ways to take care of yourself in Autumn
As we move from long summer evenings into the chillier and darker months of Autumn, we can start to feel a change to our physical and mental health which can feel a little unsettling. So let’s look at some top tips for taking care of yourself during this time:
Be kind to yourself
We often don’t take time to realise the impact the Seasons actually have on us. We try to keep going at the same pace we always have and don’t notice the message Autumn is telling us to pull back. Try not to make things worse by beating yourself up when you maybe feel more lethargic or withdrawn and like you need a little more TLC. Rest isn’t very restful if you are stressing about doing it. It is normal and very natural to want to slow down. Speak kindly to yourself, take care and enjoy going with it.
Get more sleep
As the light dims our brain produces more of a hormone called Melatonin, which makes us sleepy. This can mean that our sleep cycles change and you may find you want to sleep more than you did in the summer. Honour this feeling and maybe prioritse a little extra shut eye as Autumn closes in.
Look after your mental health
Less light and energy can also affect our headspace, making us more withdrawn and lower in mood. We may feel this in others around us too and so in turn start to feel a little less connected. This combined with the ‘back to it’ feeling post summer, with schedules filling up with to-do lists, can make us susceptible to feeling more anxious and low. Make sure you take time for extra selfcare - whether it's reaching out to a friend or having a bubble bath - to allow you to clear your head and take a breather.
Learn to say no
If you need to, this maybe a time to practice saying ‘no’ so you don’t over commit yourself at a time where you may feel less resourced then you do in the Spring or Summer. As we maybe feel a little more withdrawn, tired or sensitive, you don’t want to overwhelm yourself with a demanding schedule. Where you can, practice saying no (not that this is always easy) to things that you feel will over stretch you or take too much energy. Prioritise your health and needs instead, you won’t regret it!
Take care of your gut health
Eating a large variety of plant based foods (approximately 30 different types a week, including fruit, vegetables, legumes, herbs and spices) will help you keep your gut microbiome diverse and healthy. Research shows that this could have a big impact on your health including helping maintain a healthy immune system, reducing anxiety and depression as well as helping regulate blood sugar levels. Aim to eat whole-foods and avoid Ultra Processed Foods (UPF’s), as emulsifiers and sweeteners are shown to damage our gut health. If you are unsure what food is UPF, check the ingredients list and if it has anything in it that you can’t find in your cupboard or fridge at home, avoid it.
Get more sunlight & Vitamin D
Autumn is a beautiful time of year, so one of the best ways to look after your health at this time is to get outside in nature to soak up some much needed sunlight. Getting out in the light as early as you can in the day can also help set your circadian rhythm and get a better night's sleep. You could also consider taking a Vitamin D supplement during the darker months (recommended for all adults in the UK by the NHS) to help take care of your immune system, bone health, regulation of hormone levels and increase concentration.
Keep moving
As energy levels dip and weather changes, it can be easy to start shying away from your regular exercise routine and choosing to stay on the sofa instead. Though extra time to rest is definitely important, we still need to keep moving our beautiful bodies to increase energy, mood, focus and resilience. It doesn’t mean you need to spend hours sweating it out in the gym though. Just doing something little and often that you find enjoyable and manageable can make a big difference to supporting yourself emotionally and physically through Autumn. If you fancy working out with Brave Move you can check out our Online or In-Person mind and body workouts - we’d love to help!
