Breaking Your Fall After Summer

Well, this summer season sure flew by! Lots of beach trips, a European getaway and some great road trips exploring cool cities with my kids, made this an exceptionally fun, albeit hot, summer. I’m looking forward to cooler temperatures to get my outdoor workout routine back on track and a normalized schedule to improve my sleep.

This summer, I spent a lot of time thinking about longevity, as this is my life’s passion, and I’ve come to some conclusions. The fact is that we do have improved longevity, but we haven’t really improved health span. But why? After all, there’s a lot that medical science can do to save and prolong your life. But for chronic diseases like heart disease, diabetes, dementia, strokes, and cancers, we must get better equipped at helping ourselves if we want to maximize our quality of life.

I think it’s clear that the real reason we’re seeing worsening cancer statistics all over the news recently is that as a society, our lifestyles are getting less healthy. So, this fall, let’s work on changing our mindsets. Instead of waiting for our bodies to fall apart, and then to have slightly ineffective treatments, let’s have the mindset of “How can I add years of healthy life, to a life I enjoy?”

As autumn arrives, it brings a transformative shift in both our environment and our health. From the vibrant colors of falling leaves to the crispness in the air, this season offers a unique opportunity to recalibrate our health and well-being. As a functional medicine physician, I recognize that autumn is not just a colorful backdrop but a pivotal time to realign our wellness practices with the natural rhythms of the year. Let’s talk about how to optimize your health this autumn and the inherent benefits of the season from a functional medicine perspective.

Autumn represents a time of transition. The shift from the warmth of summer to the cooler temperatures of fall can affect our physical and mental well-being. In functional medicine, we emphasize the importance of aligning our health practices with these natural changes to maintain balance and enhance overall health.

The transition to autumn often involves shorter days and longer nights. This change in daylight can influence our circadian rhythms and mood. Seasonal Affective Disorder (SAD) is a well-documented condition in which reduced sunlight during the fall and winter months can lead to symptoms of depression, fatigue, and irritability.

To counteract these effects, consider the following strategies:

Bright light exposure: Spend time outdoors during daylight hours to maximize exposure to natural light. This can help regulate melatonin and serotonin levels, which are crucial for mood regulation.

Light therapy: For those particularly affected by reduced sunlight, light therapy boxes that mimic natural daylight can be an effective treatment. Using these devices for 20-30 minutes in the morning can help alleviate symptoms of SAD.

Autumn is often the precursor to cold and flu season, making it an ideal time to focus on strengthening the immune system. Functional medicine emphasizes a holistic approach to immune health, including diet, lifestyle, and supplementation. So what should we focus on eating and doing?

Nutrient-rich foods: Autumn offers a bounty of nutrient-dense foods that support immune function. Incorporate seasonal vegetables like pumpkins, sweet potatoes, and Brussels sprouts, which are rich in vitamins A and C, zinc, and antioxidants.

Fermented foods: Probiotic-rich foods such as sauerkraut, kimchi, and yogurt support gut health, which is closely linked to immune function. A healthy gut microbiome can enhance your body’s ability to fight off infections.

Adequate sleep: As the days grow shorter, it's essential to maintain a regular sleep schedule. A consistent sleep routine supports immune health and overall well-being. Discontinue screen time at least an hour prior to bed. Aim for 7-9 hours of quality sleep each night.

Stress management: Chronic stress can weaken the immune system. Practice stress-reducing techniques such as mindfulness, meditation, or yoga to support immune function and overall health.

Autumn’s harvest provides an array of foods that can support your health. From a functional medicine perspective, focusing on nutrient density and seasonal variety is key to maintaining balance and vitality.

Pumpkin: Rich in beta-carotene, which converts to vitamin A, pumpkin supports eye health and immune function. It’s also high in fiber, which aids in digestion.

Apples: A great source of dietary fiber and antioxidants, apples help regulate blood sugar levels and support cardiovascular health. They also offer a satisfying crunch that can be a healthy snack alternative.

Squash and root vegetables: Vegetables like butternut squash and sweet potatoes are high in vitamins A and C, as well as potassium, which supports heart health and helps regulate blood pressure.

Incorporate these seasonal foods into your meals with recipes that highlight their flavors and benefits. For example, try a hearty butternut squash soup or roasted sweet potatoes with a side of leafy greens.

Autumn’s return to routine — often signified by the start of the school year or the end of summer vacations — provides a natural opportunity to reassess and establish healthy habits. Functional medicine emphasizes the importance of routine for maintaining balance and optimizing health.

Consistent meal times: Establish regular meal times to support metabolic health and digestive function. Avoid skipping meals, as regular eating patterns help regulate blood sugar levels and maintain energy throughout the day.

Exercise routine: Cooler temperatures and fewer daylight hours make autumn an excellent time to establish or maintain a consistent exercise routine. Activities like brisk walking, jogging, or indoor workouts can keep you active and energized.

Sleep routine: Discontinue screen time at least an hour prior to bed. Maintain consistent bed and wake times.

Autumn’s transition can be a time of increased susceptibility to illness and stress. Preparing your body and mind for these changes can enhance resilience and overall health.

Immune-boosting supplements: Consider supplements such as vitamin D, which can be beneficial during the fall and winter months when sunlight exposure is limited. Vitamin D plays a crucial role in immune health and overall well-being.

Liquid BioCell Immune: A specialty liquid collagen/hyaluronic acid/chondroitin sulfate matrix with additives such as zinc and elderberry specific to enhancing the immune system.

Adaptogens: Herbal supplements like ashwagandha and rhodiola can help your body adapt to stress and maintain balance. These adaptogens support adrenal function and help manage the physiological responses to stress.

Autumn’s ambiance can be both soothing and invigorating. Use this season to focus on mental wellness and personal growth. Functional medicine recognizes the connection between mental and physical health, emphasizing the importance of nurturing both aspects.

Mindfulness practices: Engage in mindfulness practices such as meditation or deep-breathing exercises to foster relaxation and mental clarity. These practices can help manage stress and improve overall mood.

Journaling and reflection: Autumn is a time of reflection and change. Consider journaling your thoughts and setting personal goals for the coming months. This practice can provide insight, boost self-awareness, and support emotional health.

This fall, take the opportunity to align your health practices with the natural rhythms of the season. From optimizing your immune function and embracing seasonal nutrition to establishing healthy routines and focusing on mental wellness, this time of year offers numerous benefits for enhancing overall health.

All of this can be somewhat overwhelming. Having a knowledgeable physician at the helm to manage and tweak all of this in a way that is personalized to YOU is invaluable. That is what functional/longevity medicine is all about. Call us to schedule your complimentary wellness consultation today!