Embrace the Rhythm of Autumn

Autumn is a time when both nature and our bodies slow down, let go, and turn inward. The days become shorter and the weather more turbulent. You might notice changes in your needs and rhythm. By taking good care of yourself, you build a strong immune system, allowing you to fully enjoy everything autumn has to offer. Think, for instance, of enjoying a rain shower on your way home because you know a warm shower awaits you. Or a beach walk during an unexpected autumn storm, after which you can especially appreciate that warm cup of herbal tea. In this article, we provide you with handy tips to help you discover your autumn strength and smoothly adapt to the seasonal changes.

Support Your Immune System

In autumn, it is essential to support your immune system to be less susceptible to seasonal colds and flu. Boost your immunity with these tips:

• Stay active (especially now). Although it gets colder outside and the days are shorter, physical activity remains important. Regular exercise stimulates circulation, keeps you warm, strengthens the immune system, and reduces stress. Additionally, you build a stronger body, more muscle strength, and better endurance. Find an activity you enjoy that you can continue despite the weather changes. Consider a pleasant walk during your break to stimulate circulation, a boot camp after work for more fitness and muscle strength, or put on your favourite music and dance for your daily dose of vitamin P(leasure).
• Optimise your sleep. At night, our body recovers so we can start the day well-rested. A good night's sleep is essential for a strong immune system. Want to improve your sleep quality? Optimising your sleep routine can help. Ensure you are not exposed to blue light from screens at least an hour before bedtime. Blue light delays the production of the sleep hormone melatonin, affecting your sleep. So make your home cosy in the evening: dim the lights and light some candles. You might also consider purchasing blue light filter glasses. These are glasses with orange lenses that filter out blue light.
• Monitor your stress levels. Now that we are back into the work and school rhythm, stress is lurking. Experiencing short-term stress occasionally is healthy, but long-term stress is unhealthy and suppresses your immune system. So, put your phone away more often, cuddle with your family, and swap your coffee for herbal tea or a caffeine-free variant. Also, take time for self-care, have a relaxing magnesium (foot) bath, or listen to soothing binaural beats. Fun fact: it is scientifically proven that just 20 minutes outside in nature significantly reduces your cortisol levels. So, get outside!
• Go outside every day. Being outside daily is not only good for stress, but it is also essential for a healthy biorhythm. Exposing your eyes to natural daylight in the morning after waking up and throughout the day suppresses melatonin production and stimulates natural cortisol production. This starts your day with more energy and supports your immune system and overall well-being. For early mornings, you might consider purchasing a daylight lamp. A daylight lamp mimics natural daylight, which can support your day and night rhythm when it is still dark in the morning.
• Eat warmly and seasonally. Autumn brings an abundance of seasonal products. Think of apples, pears, pumpkins, mushrooms, leafy greens, and cabbages. Each one is a healthy autumn product containing important nutrients you can use during the autumn and winter months, such as B vitamins, vitamin C, vitamin D, antioxidants, and fibre. Also, try to eat mainly warm foods, especially for breakfast. Starting your day with a nutritious, warm, and protein-rich breakfast keeps you satiated longer and supports your digestion and immune system.

Maintain Your Mental Well-being

The turbulent weather and shorter days can mean you're not always your cheerful self. Here are some tips to help you keep shining, even when the weather does otherwise:

• Daily check-in with yourself. Take some time for yourself daily. Meditate, do breathing exercises, or do nothing at all. This helps you organise your thoughts, reduce stress, and feel what you need at that moment. It can also be very nice to start or end your day by writing down three things you are grateful for at that moment. An unexpected compliment at work, the warm sun rays after a rain shower, or a spontaneous hug from your children. It is scientifically proven that reflecting on things you are grateful for actually makes you feel better.
• Make time for relaxation. Regularly give yourself time to relax and unwind. Consider a nice yoga class, a relaxing massage, or a visit to the sauna. Self-care is immensely important for promoting your physical and mental well-being.
• Go into nature. Is it stormy not only outside but also in your head? Get some fresh air on the beach or surround yourself with the scents of autumn in the forest. Nature has a healing effect on both our physical and mental health. And let's face it, a delightful walk outdoors has never disappointed anyone.

Optimally Hydrate Yourself

We know that staying hydrated is important for our bodies. It turns out that the way we hydrate can make a big difference. Research has shown that so-called 'bulk drinking' is better than drinking small amounts throughout the day. Bulk drinking means drinking 2 to 3 glasses (500-700 ml) of water at once 3 or 4 times a day. Drinking in bulk gives your digestion more rest between eating and drinking moments, saving energy and supporting your immune system.

By drinking 30 minutes before (and not during) meals, you not only give your digestion more rest but also prevent your stomach acids from being diluted. This way, your meal is better digested, and vitamins and minerals are better absorbed. It is also an easy way to keep track of whether you are getting enough fluids daily.

Tip: now that the temperatures outside are cooling down, our body, immune system, and digestion benefit from warmer drinks like warm water or herbal tea.

Embrace Your Autumn Strength

How you find your balance is, of course, very personal. Whether it's more exercise, the right nutrition, or more relaxation. It's important that you embrace your autumn strength and are aware of what you need to stay balanced. By acknowledging the changing needs of your body and mind and responding to them, you are ready to fully enjoy everything autumn brings. Vitaminstore is happy to be your personal health coach in this, helping you get the most out of the season. So feel the autumn, enjoy this season, and let it be your strength. Live More!