For many, September represents a fresh start—in school, work, and a new season. This makes it the perfect time of year to revamp our wellness routines to better align with the needs of our bodies and minds.
A new season
This coming fall season demands different wellness supports, says Ashley Margeson, ND. We encounter two significant shifts in the fall, says Margeson: the drop in UV exposure, which can lead to plunging energy levels, and an increased pace of life.
Adjusting your wellness routine for the needs of your season
Margeson suggests looking at the foundations of what’s currently working in your life. She counsels her patients on approaching these cornerstones in the following areas.
Sleep
Keeping your bedtime and wake time consistent across the seasons means your circadian rhythm is consistent, which indicates your hormones are consistent as well. Creating a bedtime routine is one of the best things we can do in this area, says Margeson. That could involve drinking a cup of tea with a book, performing yoga, or stretching.
Movement
In this area, it’s important to think about how sustainable your movement routine is. For instance, a yoga class that involves a two-hour total commitment might not be as sustainable as 20 minutes a few times a week in your kitchen.
Fueling
This wellness cornerstone involves thinking about how much you need to eat for recovery and how you can make this work within your budget. Protein is critical here. Margeson says that fueling can be as simple as ensuring you ingest protein, greens, healthy fat, and fiber at most meals.
Assessing your current wellness routine
When assessing a wellness strategy, says Margeson, you should look at areas that aren’t working and where you have capacity to adjust. You’ll also want to build flexibility into your wellness plan. For instance, instead of planning each and every meal, try focusing on protein prep instead.
Supplements for seasonal support
Always check with your health care practitioner before trying a new supplement to make sure it’s right for you.
| Supplement | How it may help |
| vitamin D | may help provide support for mood, bones, and reducing inflammation |
| probiotics | can help improve the immune system |
| elderberry | has been heralded for antioxidant, antidiabetic, anti-inflammatory, immune-modulating, and antidepressant properties |
| vitamin C | might help shorten the duration and decrease the severity of the common cold |
| oil of oregano | has antibacterial, antioxidant; antifungal, antiviral, and potential cancer-preventive properties |
Sync with the season
- Meditate on what you can be grateful for about the weather.
- Journal about some of your favorite images of fall and winter.
- Spend a moment experiencing the weather as it comes into contact with your skin. Pay attention to what arises in your mind and body in these moments.
- Take a walk and collect a piece from nature—perhaps a leaf. Choose the piece that speaks to you and meditate on its beauty.
By Carimé Lane