For many individuals, September signifies a new beginning—whether in education, career, or the upcoming seasonal changes. This transition presents an ideal opportunity to refresh our wellness habits to better suit our physical and mental requirements.
A New Season
This fall, similar to various life transitions—such as entering or exiting a relationship or assuming caregiving duties—requires distinct wellness support, states Dr. Ashley Margeson, a naturopathic physician located in Halifax and the host of The Superwoman Code, a podcast aimed at assisting busy individuals in optimizing their health.
Dr. Margeson highlights two major changes that occur in the autumn: the reduction in UV light, which can cause energy levels to drop, and the fast-paced nature of life during this season.
Adapting Your Wellness Routine to Seasonal Needs
Margeson recommends evaluating the essential elements of your current wellness strategy. She guides her patients through examining these foundational aspects across four main areas.
Sleep
The optimal amount of sleep varies for each individual and can be identified by consistently waking up feeling refreshed at a similar time each day without the need for an alarm. Maintaining this regularity throughout various seasons can stabilize circadian rhythms and hormones.
Margeson emphasizes the importance of establishing a bedtime routine, which might include enjoying a calming tea while reading or engaging in yoga and stretching exercises, keeping your yoga mat conveniently close to your bed.
“Bedtime rituals are vital,” Margeson notes. “It’s simple to become overstimulated and find a second wind.”
Movement
When considering movement, it is crucial to assess the sustainability of your exercise routine. For example, a two-hour yoga class may not be as feasible as incorporating quick 20-minute sessions multiple times a week in your home.
“During the winter months, ensuring adequate UV exposure is beneficial. Take a 10-minute walk outside during lunchtime when the sun is at its peak,” suggests Margeson.
Nutrition
This aspect of wellness focuses on how much nutrition is necessary for recovery and how to accommodate it within your budget. Protein plays a crucial role here. Margeson advises ensuring that each meal contains a balanced intake of protein, greens, healthy fats, and fiber.
Self-awareness
Understanding your capabilities and whether your current actions suit the season is essential.
“Implementing these wellness strategies is crucial,” Margeson emphasizes. “They may prove challenging as they lack immediate gratification.” However, consistent small changes can yield noticeable improvements, shifting you from feeling exhausted to being fulfilled.
Building Healthy Routines
Not only do structured routines enhance productivity, but they also provide mental and physical advantages. Routines can lead to better stress management, improved sleep, healthier eating habits, and a greater capacity for integrating exercise into your daily life.
Create a roadmap for your routine and outline your objectives to foster accountability. It might be beneficial to introduce only one or two new elements to your routine at a time.
Seasonal Nutrition
Consuming seasonal foods enhances dietary variety, and produce that is in season is typically more nutritious and flavorful compared to out-of-season options.
It’s also important to prioritize foods rich in nutrients particularly beneficial at this time. For example, zinc, vital for immune function, can be found in items such as red meat, crab, and cashews. Meanwhile, foods high in vitamin D include fish, eggs, and fortified dairy products.
Evaluating Your Current Wellness Approach
When reviewing a wellness strategy, Margeson advises pinpointing areas that are ineffective and where adjustments are feasible. It’s beneficial to identify which of the four wellness foundations has the most significant impact, offers sustainability, and aligns best with your current seasonal needs.
Flexibility should also be an essential aspect of your wellness strategy. For instance, rather than strictly organizing every meal, concentrate on meal prepping proteins. Additionally, when integrating a new element into your routine, another should be simplified or removed; for example, focusing on protein prep may allow for easier veggie intake, such as choosing ready-made veggie trays or bags of salad.
