Embrace the Seasonal Shift: Fall Wellness Tips from Dr. Sonny Miles
Fall… it evokes spices, cozy sweaters and blankets, crisp mornings and the beauty of the changing leaves. As we transition to fall, we prepare our gardens and yards, we change our clothing, and we may even change some of the décor in our surroundings. Just as we tend to our surroundings and our homes, our bodies and spirits also deserve tending.
Fall is a time of transition. We move away from the external and vibrant energy of summer and towards the return of the darkness and the cold. We are approaching the autumn equinox – when the light and the dark are in balance – and as we pass the equinox the dark will lengthen and surpass the light. It is a time to harvest the gifts of summer and to prepare for winter. It is a time for reflection and gratitude – what did you cultivate in your life and what are you harvesting now? And just as the trees prepare to shed their leaves, we also benefit from shedding activities, commitments, and energies that no longer serve us. The transition invites us to reflect on where we’ve been and where we are going, to look inward and nurture ourselves.
How do we nurture ourselves this fall?
Get outside and connect to nature when you can: As days shorten, it is often more challenging to get outside but it remains important (nature connectedness benefits our mood and getting sunlight helps entrain our circadian rhythms).
Eat Seasonally: now is the time to transition away from the cooling fruits of summer and towards the warmer and seasonally ripe fruits of fall – think apples, pears, and pomegranates. Pumpkins, squashes, and root vegetables (sweet potatoes) are plentiful and nourishing this time of year.
Use warm spices and herbs for cooking or to make nourishing teas: even culinary amounts of spices positively benefit health and using a variety of spices positively affects your microbiome. So flavor your fall dishes with turmeric, ginger, black pepper, cayenne, cloves. You can also make nourishing herbal teas that support your digestion with herbs such as ginger, turmeric or add a little fall flavor with apple and cinnamon tea.
Reflective practices: the fall invites us to reflect on what we are harvesting in our lives and what we are releasing. Fall symbolizes sacred dying in order for rebirth in the next cycle. Is there something in your life that is complete or ready to be released such that you can grow?
Movement: movement is essential in every season. As we transition to fall, I would invite you to balance active movement such as cardio and strength training with more reflective and embodied practices such as tai chi, chi gong, or yin yoga.
Moisturize: as the heaters come one (not yet but soon), remember to tend to your skin. You can make hydrating a nourishing ritual by using your favorite lotion or oil (You can use almond oil or coconut oil - I have fallen in love with the kevala body oils from mountain rose herbs) to give yourself a gentle and loving self-massage – it reconnects you with your body while also nurturing your skin – and if you use essential oils, can also boost your mood. Many of us also benefit from humidifiers as the air in homes is dry. In my house, we use humidifiers to sleep, especially once the heaters are on.
Hydrate! Hydrate! Hydrate!
Most importantly, listen to your body. Pause, connect to your body, and ask your body what it needs. You’ll know… honoring your own wisdom is powerful! Happy Fall!
