Turning the Calendar Page: Fall!
Fall is a beautiful time, with school starting and a new season unfolding. It is full of the potential of harvest, the excitement of beginnings, and the poignancy of shorter days and cooler temperatures, as nature prepares to retreat for the winter. It can also be a period of increased anxiety for people as the season changes, but there are ways to combat this tension.
A great piece in the Huffington Post explains this phenomena and offers some counter measures.
1. Get an extra 30 – 60 minutes of sleep every night. Not always possible, but the extra rest can help boost your immune system and help your body better detoxify. A study in the journal Gerontology found that “sleep deprivation and restriction impair immune responses by disrupting circadian rhythms at the level of immune cells…” Look at that extra time investment as health insurance so you take fewer sick days. Sleep also helps you stay lean and healthy: A study in the journal Obesity (Silver Spring) found women who get optimal amounts of sleep experience better fat loss. Quantity and quality count here.
2. Check your vitamin D levels… A study in the Journal of Investigative Medicine found vitamin D plays a crucial role in immune regulation. Researchers learned deficiencies could increase autoimmunity and infection susceptibility. Ask your doctor for a 25-hydroxyvitamin D test and supplement until your levels reach 60 – 100 ng/ml.
3. Address your emotions. Darker, cooler days sometimes increase emotions like sadness and grief. For some people, increased exercise or even yoga helps reduce these debilitating emotions. For others, meditation helps. Sometimes just becoming mindful and aware of these emotions can reduce their impact….
4. Stay hydrated. Drinking enough water keeps your respiratory tissue moist and optimizes immunity. Conversely, even mild dehydration can impair your immune system. Once you realize you’re thirsty, you’re already dehydrated. Don’t forget water-dense autumn fruits like persimmons, passion fruits, pears, pomegranate, and quince. Autumnal veggies daikon, sweet potatoes, radicchio, Brussels sprouts, squashes and pumpkins also provide hydration….
5. Reduce stress. Rushing around to pick kids up from band practice and get a healthy dinner on the table can increase anxiety, stress, and other emotions that deliver a major whammy to your immune system. A study in the journal Brain, Behavior, and Immunity found that, especially as we age, stress adversely impacts immune function. In the chaos, find a reminder to help you slow down, breathe, and find your center of calm.
Check out the whole piece: http://www.huffingtonpost.com/grace-suh-coscia-lac-diplom/autumn-health_b_4122864.html
And remember to take the time to crunch through the leaves and enjoy the uniqueness of every season!