Health Tips for Transitioning to the Fall Season

Fall is officially here and while I LOVE summer, the Autumn season is also beautiful in it’s own way! The temps are slowly dropping, and here in Northeast Ohio, it is great to be outside and experience the changing colors of nature.

A new season also brings the opportunity to re-establish a connection with yourself — creating new goals and routines that feel good to YOU.

So often we can find ourselves eating the same things month after month, feeling pressure to do a certain kind of exercise bc it’s what’s “on trend”, or feeling stuck in our routines because we haven’t allowed ourself any flow or flexibility with them.

So let’s use this new season (or any for that matter) as a fresh start. Reflect and be intentional with how you show up and move forward this season.

Here are a few health tips to transition into the Fall (and Winter) months by supporting our body from the inside out:

Nutrition

Beginning to transition the physical body to be in greater alignment with the change of seasons means focusing on warm and comforting foods and drink to coincide with the welcoming of the cooler weather. Some simple ways to do this: 

• Clean out your fridge and cupboards to get rid of any foods that are past expiry, or that no longer serve this season of your life. 
• Ask your body what it’s craving. Most likely warm drinks and foods – teas, lattes, soups, and these warmer foods are exactly what your body needs in the cooler months.
• Add in more warming spices like cinnamon, ginger, nutmeg, paprika, pepper etc.
• Focus on seasonal foods such as: pumpkin, squash, root veggies (like carrots, beets, parsnips) and cruciferous vegetables, such as broccoli, as they are rich in antioxidants and fiber to support detox pathways and gut health.
• Use this time to simplify your meal prep – utilize your crockpot, casserole and one pan meal recipes!

Exercise & Movement

Welcome in the new season by trying new movement! Consider starting a new exercise routine that involves seasonal activities (try to do anything you can outdoors!)

• Walking or Hiking in nature (the Fall leaves make it a perfect time to hike!)
• Raking leaves
• Biking 
• Pilates and/or yoga (great for relieving stress)
• Stretching (be kind to your body!)

Support your Hormones & Circadian Rhythm

Our circadian rhythms will need a slight shift to coincide with the natural hours of daylight. Did you know your hormones shift with the season? As the days get shorter and the nights get longer, your body naturally responds to less daylight.

From a functional medicine perspective, here’s how fall can influence your hormones:
Melatonin rises earlier → With earlier sunsets, your body signals it’s time to wind down sooner. This can leave you feeling tired earlier in the evening.

Cortisol adjusts → Your “daytime energy” hormone follows the light, so shorter days can lower energy and motivation if sleep and routines aren’t supported.

Sex hormones feel the shift → Imbalances in sleep and stress can impact estrogen, progesterone, and testosterone, affecting mood, cycles, and even metabolism.

Insulin sensitivity can change → Circadian rhythm disruptions may make it harder to balance blood sugar if sleep and lifestyle aren’t aligned.

Support your body by embracing earlier bedtimes, morning sunlight exposure, and nutrient-dense meals that balance blood sugar. Think of fall as nature’s nudge to rest, reset, and realign.

Hit Refresh

In terms of your physical space, taking the time to minimize by getting rid of items that no longer serve you can really help your space transform energetically. Be honest with yourself when going through your items: does it serve a purpose? Does it make you happy?

Then, bring in a few items that represent the new season to you: Fall decor, warm sheets or bedding, scented candles, etc.

Do a digital cleanse: Go through your computer images, online files and folders, your Google drive, SD or memory cards, hard drives, your desktop, apps on your phone, old messages, email subscriptions, digital notes, etc.

Go through your social media accounts and unfriend or unfollow any accounts that don’t bring you joy. Consider: is this person still in my life? Am I following this account because I want to or because I feel I need to? Do I enjoy the content on this account? Does it align with my values?

Get Outside

There is so much beauty being outdoors – and so many health benefits too! Getting fresh air is great for our circadian rhythm, our immune health, and mental health! Go visit a local park, trail etc and see what this season offers in beauty!

Create a fall bucket list

What would make you happy this season? Create a bucket list of the seasonal activities you’d like to complete. Fall bucket lists often contain things like apple and pumpkin picking, baking, watching horror films, curling up with a blanket and a new book, drinking tea, or going on a hike.

Establish your Non-Negotiables (for the upcoming Holiday Season

The fall is a great to time to establish healthy habits that you can maintain going into the holiday season. It can be a very busy, and stressful, yet fun, time of year – but a time where many people throw in the towel and are “all or nothing” with their health. Don’t do this – you don’t have to wait until the new year to resume your health routine!

Choose a some specific that you will do on a regular basis, that you can maintain even when things are REAL crazy, because they make a big impact to your health.

Examples are: hitting a daily step goal, getting fresh air and sunlight, prepping meals each week etc.

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With my holistic approach, I take your WHOLE health into consideration. When I work with a client, I look at their health with a root cause approach, aiming to connect the dots between physiology, lifestyle and your wellness, so you can stop wondering “why”.

From there, I provide a comprehensive plan (with accountability coaching!) and community support, to ensure progress and sustainable results!

Interested in getting started together?

Contact me here!