Fall is coming. Without much delay, it will reveal its nature and slowly redesign the environment around us, giving it a colorful new look. Soon, we will feel the touch of the morning chill and witness the beauty of leaves turning in fall's golden, russet and red colors.
Even though the season may have some undesirable effects on our body and health, we can certainly enjoy it by preparing ourselves for its arrival.
Here are 8 helpful tips you should consider embracing this fall:
1. Open the windows and invite fresh air into your home
Even during chilly evenings, don't shy away from opening your windows ten minutes before going to bed. You will improve the atmosphere in your home, get rid of stale air and dust and freshen the ambient air.
After ten minutes, you can close the windows, and the next morning, the air in your home will be more invigorating.
2. Protect yourself against viruses
Fall brings its fair share of viruses. Colds, flu, rhinitis and allergies are more common at this time of year. Take the opportunity to improve your natural defenses with probiotics, as around 70 percent of our immune tissue is situated in our intestines.
A veritable barrier against viruses and microbes, probiotics are living microorganisms such as bacteria and yeast, and are largely concentrated in the gut. Therefore, it is important to strengthen the intestinal flora and maintain its balance with a sufficient intake of probiotics. To provide your daily intake, it is recommended to consume yogurts or cheeses but you may also opt for probiotics in capsule form, that will bring you all the necessary microorganisms.
3. Consider aromatherapy
Essential oils, in addition to filling the house with pleasant odors, can also offer additional protection thanks to their many beneficial properties as antiseptics, anti-fungal, anti-infectious, antiviral, etc. The essential oils of ravintsara, tea tree, niaouli, lemon, thyme, peppermint, sage and eucalyptus are used both to boost your immune defenses and to disinfect your home of the many invaders polluting it come fall.
Whether in a diffuser, added to a warm bath, on a handkerchief that you inhale occasionally, or on the pillow, their calming scent will bring you serenity and protection.
4. Stand upright
Once the fall chill surrounds us, it is very common for the aches and pains to feel stronger as we feel like huddling up in a ball to try and keep warm. We tend to curl up and hunch in the cold and without knowing it, we increase the tension in the neck and shoulders, often resulting in pain and muscle stiffness. Do the opposite! As soon as you feel like curling up, lift your shoulders instead as high as you can and take a deep breath.
Exhale by emptying your lungs as much as possible and slowly bring your shoulders down. Repeat this couple of times and you will notice a positive difference in your posture and cold tolerance. It should go without saying that wearing warmer clothes, cuddly scarves and hats will help keep discomfort at bay.
5. Stay active
If you're not a gym aficionado or do not have a specific exercise routine, a simple long walk will suffice. Fifteen to thirty minutes of walking each day can improve your fitness and give you more energy to undertake your daily activities. Change your morning routine. Of course, you will have to get up earlier, perhaps even before the sunrise, but these additional minutes devoted to your well-being will certainly be beneficial.
Do your morning obligations prevent you from doing it? You can do it later in the evening or take a walk after the meal, instead of sitting on the couch or chair. Leave your wallet at home. A few dollars are enough to buy a tea (to warm you up), or a bottle of water (essential to hydrate). You will not regret it.
6. Supplement your diet with vitamins and natural dietary products
It is no secret that the best solution would be extracting all the necessary nutrients from our diet, but that can sometimes be a challenging task. We might have been away and indulging ourselves in eating and drinking a bit carelessly this summer, so a little boost of energy and health loving wouldn’t go amiss! A great multi-vitamin and multi-mineral with a good dose of vitamin C, vitamin B, along with zinc, magnesium and selenium are just the things to consider and help boost your immune system ahead of autumn and also help to neutralize free radicals in the body.
Another excellent source of nutrients to build up resistance and nourish the body is found in natural herbs, such as ginger, moringa and turmeric. These alternative remedies are renowned for their many health benefits and can improve your immune response and reduce oxidative stress.
7. Get enough sleep
It is important to get enough sleep. Having 7 or 8 hours of sleep is essential to recover and allow the body to healthfully resume its functions. Now that we have covered the quantity, it is important to mention the quality of sleep.
Our bodies need consistency, and we are more likely to get enough sleep if we schedule our bedtime like any other important task. Avoiding coffee six to eight hours before going to bed, working out to relieve muscle tension, taking a hot bath and occasional meditation can help improve sleep quality significantly.
8. Take advantage of sunny days
As the fall approaches, the days turn shorter and the sun veiled by clouds. We have been walking on sunshine and may feel depressed once we are deprived of the sun's warm touch. Even during sunny days we are sometimes caved in our office or home and miss out to enjoy all the positive benefits from soaking up the sun. It puts us in a better mood, helps with sleep and is crucial for the production of vitamin D, which is necessary for a healthy bone strength, immune system and muscles. To avoid deficiency, you may want to consider supplementing your diet with this precious vitamin.
Sometimes the best advices come in the simplest ways. These easy steps will help you greet the new season with strength and health and make troubles drop away from you like the leaves of fall.