Making the Most of Shorter Cooler Days

     🍁With Fall well upon us, the days are getting shorter, it is getting darker earlier every day. It doesn't take much to realize how quickly each day passes now.

     It is important to remember that it is natural for us to slow down a little this time of year and honor this. I know it is easy to get caught up in preparing for the upcoming holidays which can continue to wear our internal batteries out.

     Five ways to help keep your energy levels from draining:

• 😴Make sure to get a full nights sleep. Getting 7-8 hours of sleep for most people is a good goal. By winding down earlier than you plan on wanting to be asleep, can help you fall asleep faster. Also, avoiding bright lights from electronics 1-2 hours prior to sleeping helps your body recharge and maintain your natural sleep hormones. 
• 🍜Avoid eating heavy meals within 3-4 hours before you plan on sleeping. This will help improve your sleep by decreasing the frequency of heartburn and indigestion that may interrupt your quality of sleep.
• 🍎Eat seasonal produce. Mother nature makes certain produce are available this time of year for a reason. These foods are naturally warming and grounding for your body. They help to keep you full, and are full of vitamins and antioxidants that help boost your immune system. There are plenty to choose from:
• Apples
• Bananas
• Beets
• Bell Peppers
• Broccoli
• Brussels Sprouts
• Cabbage
• Carrots
• Cauliflower
• Celery
• Collard Greens
• Cranberries
• Garlic
• Ginger
• Grapes
• Green Beans
• Kale
• Kiwifruit
• Lemons
• Lettuce
• Limes
• Mangoes
• Mushrooms
• Onions
• Parsnips
• Pears
• Peas
• Pineapples
• Potatoes
• Pumpkins 🎃
• Radishes
• Raspberries
• Rutabagas
• Spinach
• Sweet Potatoes & Yams
• Swiss Chard
• Turnips
• Winter Squash (from: https://snaped.fns.usda.gov/seasonal-produce-guide)
• 💧Drink plenty of water. This is important all year long. Our bodies may require different amounts of water different times of the year based on the weather, our levels of exertion, and how much moisture is in the foods we are eating. The recommended quantity is either eight 8 ounce glasses a day, or half of your weight (in pounds) in ounces. For example if you weigh 140 pounds you should drink 70 ounces of water a day.
• 🌞Get out into nature. While the sun is still up take the opportunity to get outside and bask in the cool brisk air and let the sun shine upon your face. Spend 15-20 minutes outside and soak up some vitamin D. Take a walk with your loved ones and reconnect with nature. This helps to ground you which can help decrease anxiety, increase concentration, and the exposure to the fresh air will help you get better sleep!

     I really hope all of these tips help to make your fall season more enjoyable while also improving your health. This is a transitional season which can move very quickly. Take the time to enjoy as much of it as you can. Notice the changes in the color of the grasses and leaves, and watch as the trees let go of the leaves which creates space for the new buds that will develop in the spring. 

🙏

Tina