The end of summer brings shorter days, rain and cooler temperatures, reducing outdoor activities. The seasonal change can take a toll on your morale and your physical energy. Here are a few tips to keep body and mind in shape.
- Immune system: Falling temperatures and less daylight tends to slow down your metabolism. As a result, you’ll have less energy to fight off viruses and germs. To help boost your system, eat nutrient-rich foods: nuts and seeds (chia, flax, pumpkin, hemp), dried cranberries, cocoa, Greek yogurt, oats, and more. Probiotics can also be helpful: add yogurt, kefir, miso or pickled vegetables (like cabbage and kimchi) to your meals.
- Hot meals and beverages: Comfort foods contribute to your well-being. To brave the cold that’s settling in, opt for soups, stews, or warm salads with nuts, apples, pears or roasted mushrooms. The possibilities are numerous. Cook fall fruits in the oven or pan for dessert. This feast for the senses is sure to warm you up.
On cold mornings, a warm breakfast consisting of a bowl of oatmeal topped with banana, apple, nuts and a hint of maple syrup will give you the boost you need to start the day off right.
- Outdoor walks: Crisp air and colourful leaves are part of fall’s charm. Head outdoors to take in the beautiful scenery as much as possible. And don’t hesitate to go for a jog or take part in an outdoor yoga or Pilates class. Remember to wear clothing that dries quickly to maintain your body heat.
- Relaxing moments: Make the most of a rainy day to curl up on the couch to watch a good movie or read a book while enjoying a hot cup of green tea and a few pieces of dark chocolate (70%). They offer antioxidants to boost your morale and support your health.
- Dry skin: Your skin changes with the seasons. In the fall, it gets dehydrated and can look a bit dull. Tans disappear, giving way to more signs of aging. Opt for a richer face cream than usual. You can even put cream on your hands and then slip on a pair of gloves for the night. You should also avoid taking very hot showers and don’t forget to apply sunscreen when heading outdoors.
- Vitamins: Beneficial for the skin, beta-carotene (converted by the body into vitamin A) is easily obtained from seasonal orange vegetables (carrots, pumpkins and sweet potatoes) and leafy greens. Vitamin E, which may act on free radicals, can be found in sunflower and canola oils and in fatty foods such as avocado and almonds. Mix health with pleasure!
Fall – a transition phase
Fall is synonymous with getting back to routine. It’s the perfect time to pay special attention to your health, boost your vitality and prepare to fend off the winter blues. Stay active and eat well to maintain a good balance. And don’t hesitate to read our many health tips—they’ll help you make the most of the season!
How to boost your immune system – Harvard Medical School
Vitamin E – Extenso
Food Sources of Vitamin E – Dietitians of Canada