By Karen Morris
As the warmth of summer fades and the crisp air of autumn sets in, our bodies go through a natural transition. You may notice changes in your digestion, energy levels, and mood as the days grow shorter and cooler. Adjusting your diet and lifestyle can help you stay balanced and well during this seasonal shift. Here’s how to support your body naturally as we move into autumn.
- Nourish Your Digestion
Seasonal shifts can impact digestion, often leading to bloating, sluggishness, or irregularity. Warming foods and specific herbs can help keep digestion strong and smooth.
• Ginger – A powerful digestive aid that reduces bloating, nausea, and inflammation. Try adding fresh ginger to teas, soups, or warm water with lemon.
• Turmeric – Turmeric supports gut health and reduces inflammation. Great in curries, golden milk, or as a supplement.
• Slippery Elm – Slippery Elm helps soothe the digestive tract and relieve acid reflux or bloating. Take as a powder mixed in warm water or herbal tea.
• Probiotics – Strengthen gut health and immunity. Look for a high-quality probiotic supplement or include fermented foods like sauerkraut, kimchi, or yogurt. - Maintain Energy & Vitality
Are you still getting used to daylight savings and the changes? As the days shorten, many people experience dips in energy. The right herbs and nutrients can support steady energy levels without feeling a crash.
• Withania (Ashwagandha) – An adaptogen that helps the body cope with stress and maintain energy balance. Available in Ashwagandha capsules or as an Ashwagandha (Withania) herbal tonic. or
• Rhodiola – Rhodiola is a beautiful herb that supports endurance and fights fatigue, particularly helpful for those feeling mentally or physically drained.
• B Vitamins – Essential for energy production. Include a high-quality B-complex supplement or foods like leafy greens, eggs, and nuts.
• Magnesium – Magnesium helps with muscle relaxation and energy production. Found in nuts, seeds, and dark leafy greens, or take Magnesium Citrate daily, which is the most bioavailable form of magnesium, meaning it’s more easily absorbed. - Support Mood & Emotional Wellbeing
With less sunlight and cooler weather, mood fluctuations can be common. These herbs and nutrients can help maintain emotional balance and mental clarity.
• St Johns Wort – St. John’s Wort traditionally supports mild depression and mood stability. (Consult our practitioner before use, as it can interact with medications.)
• Saffron – Saffron is a natural mood booster that has been shown to help with mild anxiety and depression.
• Omega-3 Fatty Acids – Found in fish oil, flaxseeds, and walnuts, these are essential for brain health and mood support. If you’re not getting enough in your diet, try a high-quality Fish Oil supplement.
• Vitamin D – Vitamin D is often called the ‘sunshine vitamin,’ crucial for mood and immunity, especially as sun exposure decreases. Available in a liquid that absorbs easily - Eat Seasonally & Warm the Body
Autumn is the time to shift from cooling summer foods to warming, nourishing meals that support digestion and circulation.
• Root Vegetables – Sweet potatoes, carrots, and beets provide grounding energy and essential nutrients.
• Broths & Soups – Warming, easy to digest, and rich in minerals to support immunity.
• Spices like Cinnamon & Clove – Help boost circulation and provide warmth from the inside out. - Prioritize Rest & Relaxation
With shorter days, our bodies naturally crave more rest. Honor this by creating a calming evening routine.
• Chamomile or Passionflower Tea – Supports relaxation and restful sleep.
• Aromatherapy – Essential oils like lavender and frankincense can create a calming atmosphere.
Final Thoughts
Seasonal transitions are an opportunity to reconnect with your body and adapt your wellness routine accordingly. By incorporating warming foods, herbal support, and mindful self-care, you can move through autumn feeling energized, balanced, and resilient.
If you’d like personalized guidance on seasonal wellness, book a consultation today and let’s create a plan tailored to your needs!