Top 5 Tips for Fall Wellness: Stay Grounded, Nourished, and Healthy
We’ve transitioned from playfulness and long days of summer to new schedule and coziness of our homes during fall. Fall is the season of the air and ether element characterized by dry, light, mobile, cold and rough qualities. Just imagine whirling dry leaves, colder mornings and nights, crisp air and rough wind.
During this time of year we easily find ourselves spinning, overwhelmed and out of control. Our mind tends to be over-active and our body stressed out as we try to juggle too many things at once and navigate our busy schedules.
To balance out the natural qualities of fall think simple and organized daily routine, warming soups and stews, cozy scarfs and sweaters, and less multitasking.
Here are five tips to enhance your fall wellness routine, including nourishing foods, mindful movement, and calming self-care rituals.
1. Fall Morning Routine for Grounded Health
Schedule and plan your daily activities to create stability and resist the temptation to multitask. If you love planners, post notes, calendars and markers, this is the perfect season to get organized.
Start your morning by scraping your tongue which removes bacteria, promotes better digestion and boosts immune function.
Have a glass of warm water with a squeeze of lemon and a pinch of salt to stimulate digestion, support your liver and aid proper cellular hydration.
Get exposed to natural light to support your circadian rhythm and get a boost of energy. It. could be as simple as standing by an open window or going for a quick walk.
EXTRA TIP: To learn more about creating the perfect morning routine that supports your hormone health, check out this post.
2. Nourishing Fall Foods to Boost Immunity
Warm, cooked and nourishing meals are best in the fall. Focus on getting enough of healthy fats, complex carbs and extra oils (try cooking with Ghee). This will ensure that your body gets plenty of moisture and warmth, your joints will stay lubricated and your digestive fire will remain strong.
To make meal prep easier, try using a cast iron Dutch oven for your soups and stews.
Fall is the perfect time for roasted sweet root veggies, nut butters, hot soups, stews, mineral broths, stewed fruits, cooked whole grains and steamed greens with healthy rich oil dressings. This season is all about nourishing yourself with amazing delicious food.
Herbs and spices: coriander, oregano, saffron, cumin, ginger, cardamom, turmeric, cinnamon, fennel, nutmeg, rosemary and star anise
Legumes: chickpeas, lentils, mung beans and aduki beans
Grains: barley, spelt, quinoa, oats, whole wheat pasta, amaranth and rice
Fruits: apples, pears, berries, lemons, limes, rhubarb, apricots, figs, oranges, avocados, dates, grapes and plums
Veggies: beets, fennel, parsnip, squash, bell pepper, sweet potatoes, carrots, cauliflower, green beans and zucchini
Nuts and seeds: almonds, hazelnuts, brazil nuts, cashews, macadamia nuts, flax, sesame, sunflower and pumpkin seeds
Oils: avocado, olive, sesame and almond, ghee
3. Mindful Movement: Yoga and Exercise in Fall
Mindful movement in the fall will stabilize you and set you up for a calm, focused and effective day. Be careful not to over do it. Consistency is more important than extreme activity during the erratic season.
Use movement to bring balance to your over-stimulated mind and stressed out body. This is why it’s important to incorporate more grounding yoga practices into your routine. Try this 30-min gentle yoga flow on Alo Yoga YouTube channel
See if you can practice/workout at the same time every day. Best times to move your body during fall are sunrise to 10am and 2pm to 6pm.
4. Self-Care Practices for Fall Skin and Body
Your self-care this season is all about warmth, sweetness, comfort, nourishment and grounding. There is nothing more soothing and relaxing for the body as a warm bath with magnesium flakes at the end of a busy and chilly day.
Another beautiful way to stay calm and centered is the use of earthy aromatic essential oils such as bergamot, sweet orange, lavender, sandalwood, rosewood, geranium or cardamom. You can also add a few drops of your favourite fall essential oils is to your bath
To help boost immunity and show yourself some extra love, try adding lymphatic drainage face massage to your fall routine. This type of a massage supports your lymphatic system in removing toxins from the body. All you need is a face oil and a few minutes of your time. Try this KORA Organics Noni Glow Hydrating Face Oil to deeply nourish, smooth and enhance radiance in your skin.
5. Fall Mindfulness for Balance and Peace
Since the fall season brings a lot of activity, light and mobile energy, it’s important to do your best to remain fully present throughout your day. Fall is the time when we begin to turn inward and balance our hectic schedules with stillness and nourishment.
Ask yourself, how can you do a little less, stay still and quiet? The answer might be - meditation, journaling, Yoga Nidra, breathing practices, legs up the wall or nature walks.
Choose something that feels the most natural and nourishing to you and make it a part of your fall routine.
Routines are meant to nourish you and bring a sense of greater balance and stability to your life especially during fall season. Now, you don’t have to do it all! Choose one or two tips, depending on what resonates with you and works with your schedule.
See if you can commit to staying with the practices and your body and mind will respond to the mindful structure with glowing health. Your routine will become your daily anchor so you can enjoy the fall season while staying grounded and balanced.
Did these fall wellness tips resonate with you? Let me know in the comments!
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