Autumn Health Tips
“Autumn leaves don’t fall, they fly. They take their time and wander on this their only chance to soar.”
When the leaves turn as trees reclaim their nutrients before letting them go, autumn reminds us of the importance of taking stock, reflecting, letting go and prioritising self-care.
As the days get shorter and the morning chill begins to settle in. there are a few things you can do to set yourself up for a healthy autumn
Stay active
While summer boasts the joys of water sports, autumn is the perfect time for hiking, cycling or walking in nature. From the high country to the coast, there are a multitude of options for a day trip or a weekend getaway (see https://www.victoriawalks.org.au/Autumn_walks for suggestions in Victoria).
Camping and hiking often go hand in hand and autumn provides a great opportunity to enjoy the clear days while allowing you a break overnight to get some well-deserved sleep in the cool nights.
Many orchards open their gates and allow you to pick seasonal produce (apples, pears and pumpkins) directly from the farm.
Autumn is also a great time to consider a gym membership (or using the one you already have). It can be easier to train indoors as the weather starts to turn.
Eat seasonally
With every new season comes a host of great options to change up your diet - broccoli, spinach, kale, celery, rocket, artichokes, apples, pumpkin, sweet potatoes, pomegranates, citrus fruits and pears are all fresh and inexpensive at this time of the year. These foods are rich in essential vitamins, minerals, and antioxidants that can help boost immunity and support overall health during the colder months.
Stay hydrated
As heaters kick in at the office and home, it is important to stay hydrated by drinking plenty of water throughout the day. Lip balm, a heavier face cream and hand cream can also come in handy with the change in internal humidity levels.
Limiting the consumption of caffeinated beverages and sugary drinks can reduce the risk of dehydration and energy crashes.
Transition out of daylight savings
When daylight savings ends, the hour time zone change can be a real jolt. Changing your bed and wake-up time by 15 minutes each day for the four days before the time swap is much easier on your body.
Maintaining a solid sleep schedule (getting up and going to bed at the same time every day) and aiming for 7-9 hours of sleep each night will minimise your risk of catching seasonal colds and viruses. Creating a relaxing bedtime routine and minimising exposure to screens (phones, computers, tablets and TVs) for two hours before bedtime can help.
Open curtains or blinds in the morning to let in natural light and signal to your body that it's time to wake up. Spend time outdoors during daylight hours to expose yourself to natural sunlight, which can help regulate your body's internal clock and promote better sleep patterns.
Limit or manage stress
Workplaces often ramp up in Q2, monitoring your work-life balance and stress levels can become a juggling act. Prioritise deep breathing, meditation, yoga and spending time in nature can all help. Setting aside time for self-care and hobbies can promote relaxation and improve mental well-being.
Protect against allergies
Allergies aren’t limited to spring. Autumn brings with it an increase in allergens such as mould and pollen from ragweed that can trigger an immune response. Keep your windows closed on high pollen days, use a HEPA air filter (check out the great range available from Blue Brown Group) and keep allergy medication or nasal spray on hand, if required.
Prepare for cold and flu season
Practice good hygiene habits such as regular handwashing, covering coughs and sneezes, and avoiding close contact with sick individuals to prevent the spread of respiratory infections.
Consistently getting 7-9 hours of sleep, staying hydrated and eating plenty of fruits and vegetables will keep your immune system in top shape.
If you are pro-immunisation, consider a flu shot and a COVID booster.
