5 Ways to Naturally Support Your Body and Mind Through Seasonal Changes

Plus, a Nourishing Autumn-Inspired Recipe!

Hey Sanalite!

As the seasons change, so do our bodies and minds. It’s not just about swapping out your wardrobe; the transition can affect everything from your mood to your immune system. Scientific research shows that the shift in weather, particularly the drop in temperature and increased time spent indoors, can have a significant impact on our health. Understanding these changes and how to address them can help you stay balanced and nourished throughout the season.

Here’s how the change of season might be affecting your health, and what you can do to support yourself naturally.

1. Boost Your Vitamin D Levels ☀️

With fewer hours of sunlight, our exposure to the "sunshine vitamin" naturally decreases. Vitamin D is crucial for a variety of bodily functions, including mood regulation, immune support, and bone health. Low levels of vitamin D have been linked to increased risks of conditions like anxiety and even certain cancers.

How to Fix It:

To maintain healthy vitamin D levels, incorporate foods rich in this essential vitamin into your diet. Think fatty fish like salmon, trout, and sardines, along with egg yolks, fortified cereals, and cheese. However, it’s tough to get enough vitamin D from food alone, especially as the days get shorter. This is where a supplement might come in handy—especially for those who are vegan or pregnant. Talk to your doctor about whether a vitamin D supplement is right for you.

2. Maintain Healthy Sleep Cycles 🛌

The cooler weather and shorter days can throw your sleep schedule off balance. It’s easy to hit the snooze button more often, but inconsistent sleep can mess with your circadian rhythm, making it harder to fall asleep and wake up at the right times.

How to Fix It:

Stick to a consistent sleep schedule, going to bed and waking up at the same time every day. Aim for 7-9 hours of restful sleep each night. Cooler temperatures actually promote better sleep, so keep your bedroom cool, dark, and quiet. If you’re struggling with sleep, try establishing a calming bedtime routine that includes activities like reading or gentle stretching to signal to your body that it’s time to wind down.

3. Stay Hydrated 💧

Believe it or not, we’re more likely to get dehydrated in cooler months than in the warmer ones. This happens because our thirst response diminishes as the temperature drops, even though our bodies are still losing fluids. Dehydration can lead to dry skin, fatigue, and dizziness.

How to Fix It:

Drink plenty of water throughout the day, and enjoy warm beverages like herbal teas, which can be both hydrating and comforting. Eating water-rich fruits and vegetables is another great way to stay hydrated. Foods like pomegranates, butternut squash, apples, and cucumbers not only provide hydration but also deliver essential nutrients, vitamins, and fiber that support overall health.

4. Combat Seasonal Affective Disorder (SAD) 🌧️

The transition from sunny pool days to cozying up indoors with a pumpkin spice latte can also bring about changes in mood. Seasonal Affective Disorder (SAD) is a type of depression that’s linked to changes in seasons, most commonly occurring in the fall and winter months.

How to Fix It:

If you notice a dip in your mood, low energy levels, or trouble sleeping, you might be experiencing SAD. Boosting your vitamin D intake, staying physically active, and spending time with friends and family can help. Social interaction is key to combating feelings of isolation that often accompany depression. Don’t forget to move your body—exercise releases endorphins that naturally elevate your mood. If your symptoms are severe, it’s important to seek help from a healthcare professional.

5. Nourish Your Skin 🌟

As the air becomes drier, so does your skin. The transition from humid summer air to the cool, dry air of autumn can leave your skin feeling dehydrated and dull. Adjusting your skincare routine is essential to maintain a healthy, glowing complexion.

How to Fix It:

Switch to more hydrating skincare products, such as rich moisturisers and gentle exfoliants, to remove dead skin cells and allow new ones to shine through. But don’t stop at topical treatments—nourish your skin from within with supplements like our SANA Marine Collagen+. Our Marine Collagen+ is specially formulated to hydrate and nourish your skin, promoting elasticity and reducing the appearance of fine lines. It's rich in essential amino acids that support skin hydration, making it an excellent addition to your daily routine as the weather cools down.

A Nourishing Autumn-Inspired Recipe: Matcha Pumpkin Spice Latte 

Embrace the season with a warm and comforting treat that combines the earthy flavours of matcha with the cosy spices of pumpkin. Here’s a simple, plant-based Matcha Pumpkin Spice Latte recipe that’s perfect for crisp autumn days.

To make your own pumpkin spice mix, combine:

• 1/4 teaspoon ground cinnamon
• 1/8 teaspoon ground ginger
• Pinch of ground nutmeg
• Pinch of ground cloves or allspice

In a small saucepan, combine:

• 1 cup unsweetened almond milk (or your favourite plant-based milk)
• 1 tablespoon pumpkin puree
• 1/2 teaspoon pumpkin pie spice
• 1 tablespoon maple syrup (or honey)
• Heat the mixture over medium heat, stirring occasionally, until it’s warm and well combined.

In a separate bowl, whisk:

• 1 teaspoon SANA matcha powder
• 2 tablespoons warm, not boiling, water

Whisk until the matcha is fully mixed and frothy. Pour the warm pumpkin milk mixture into a blender, add the matcha, and blend until smooth and creamy. Pour into your favourite mug and top with a sprinkle of pumpkin spice mix. For an extra indulgent treat, add a dollop of coconut whipped cream.

As you navigate the changes each season brings, remember that with a little mindfulness and self-care, you can maintain your health and happiness. Each season offers new opportunities to discover nourishing ways to feel better and enjoy the beauty that surrounds us. So, grab a cosy sweater, whip up a pumpkin spice latte, and embrace the magic of autumn.

Stay well, Sanalites!

#SeasonalSelfCare #VitaminD #SleepWell #Hydration #SAD #NourishYourSkin #AutumnWellness #SANAWellness #MarineCollagen