Fall has arrived! Everything around us is screaming pumpkin spice! What does the changing season mean for us humans in Montana?
Well, we might notice a distinct crispness in the air, darkness arriving earlier each night, frosty morning dew layering the earth, colorful leaves burning our hillsides yellow, farmers hauling in a harvest, hunters preparing for morning outings, kids back in school, football fans filling in the stadiums – and the fresh smell of fall…ahhh.
Perhaps these indicators have also helped us turn on an internal switch – a deep instinctive knowing that tells us that change is upon us. Of course, this knowing is different for everyone. It’s important that we ask ourselves how we might sense this change and what it might mean for us.
In this issue of Ink, we’d like to encourage everyone to take a few cues from the birds migrating to the south or bears getting ready for a long winter’s nap and welcome in the season with open arms. Below, find six tips to support our wellness during this wonderful Montana fall:
Move The Body – For our bodies to function properly, we need some sort of movement all year round. When we move our body, everything inside moves – blood, muscles, bones, tendons, organs, etc. It gets the juices flowing, even in small bouts. We might take in a walk – outdoors is even better. Just 10 minutes can make a difference. Movement can also be as simple as stretching in a way that makes our bodies feel good – imagine taking a nice good morning stretch; moving our jaw; rolling our shoulders; twisting our torso; swaying our hips; pointing, flexing and rotating our ankles and toes. Moving our body in a way that makes us feel good helps relieve stress and symptoms like anxiety and depression that go along with it. In addition, movement increases hormones in our body that promote excitement and pleasure. A smile looks good on all of our faces!
Get Sunlight Every Day – As we already learned in a previous issues of the AWARE Ink, sunlight is a great source of vitamin D. During the darker time of the year, people in the Northern hemisphere experience a vitamin D deficiency due to lack of outdoor sun exposure. We tend to stay inside and wrap ourselves up to beat extreme weather. Be sure to get outside every day, even on the cloudy days to take in some sun. The main purpose of sun-inducing vitamin D is to build and maintain healthy bones and muscles. Vitamin D helps with the absorption of calcium to prevent osteoporosis and osteopenia and prevents bone fractures. In addition, it also assists to regulate blood pressure, blood sugar, and the immune system; keeps your brain working properly; and maintains blood vessels.
Stay Warm – As the darker and colder days arrive, we really want to stay warm and toasty to avoid illness, reduce stress, and improve immunity. Our warm coat, hat, boots and socks are our best friends when we’re out in the cold. But also when staying inside, it’s always nice to find a cozy corner on the couch and relax under a nice warm blanket. A hot water bottle is a nice addition to this scene along with our favorite warm drink to sip. Next time we’re at the grocery store, check out the selection of teas. There are many teas that spell autumn delight – pumpkin spice or apple cider. Also, tea blends with citrus, ginger, peppermint and chamomile support our immune system.
Stick To A Healthy Sleep Routine – With the increase in darkness, we all tend to sleep just a little bit longer, especially as the dark arrives earlier in the evenings this time of year. So, try setting our sights on sticking to a healthy sleep routine. Wind down about 30 minutes before bed by turning off electronics, taking part in meditation, a gratitude practice, or journaling. Wake up at the same time each day – even on weekends. Improved mood, a healthy heart, regulated blood sugar, enhanced mental function, a resilient immune system, stress relief, and healthy weight are all great outcomes to getting enough sleep.
Connect With Others – With the beginning of fall, often times many of us may start to feel the effects of seasonal depression. When we’re depressed, we tend to isolate. Connecting with others and taking part in activities are ways we might reduce isolation and boost our mood – even when we don’t feel like it. It’s always fun to have friends and family over for a healthy meal, join a club or new class to connect with old or new friends, help others by volunteering, participate in regular social activities, and confide in someone if we need to talk.
Visit With A Wellness Practitioner – As always, please check in with wellness practitioners if we need extra support, especially if symptoms persist or worsen. A mental health professional is a way to visit about challenges and receive guidance, while a physician can help with recommendations for supplements or medication. Another opportunity is to seek support from a mind-body specialist to learn practices related to movement, meditation and mindset to support the seasonal challenges we may experience.
Do you have a favorite way to get ready for the upcoming season? We’d love to hear about it. Feel free to share in the comments below.
For more health and wellness articles, head over to www.Aware-inc.org/news. While visiting our website, please subscribe to this monthly newsletter, thanks!
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