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Autumn is approaching, business season and school are only a few weeks away, and we need to smoothly transition into a new routine of living, eating, and taking care of ourselves. We've gathered experts' advice on how, with a suitable diet, more movement, and natural supplements, to get ourselves ready for work and study, with a strong immune system and a good mood.
Eat seasonally!
This is the basic rule for a smooth transition into the new season. Autumn is rich in fruits and vegetables. Soups and salads tempt us with their aromas and flavors. Choose apples, grapes, pears, plums. Tomatoes, peppers, parsnips, broccoli, carrots, cabbage, mushrooms, artichokes, sweet potatoes – they're rich in antioxidants, strengthen the immune system, and promote gut health. Good old garlic reduces days out of the office or school due to illness by 61%, according to a study by the European Society for Clinical Nutrition and Metabolism.
If autumn blues catch up with you, don't make up for the lack of summer with sweets and processed foods – instead, eat more fruit and drink seasonal juices and smoothies.
In autumn we start eating more meat again, and we also overdo it with processed foods. That's why you should include sources of pro- and prebiotics in your menu, and choose supplements that will help you cope with possible discomfort. Fermented foods, yogurt, and raw vegetables will help you with autumn gut comfort.
Stay active!
If over the summer you danced more at concerts, festivals, and clubs, or lounged on the beach, autumn is the time to gradually get back in shape. Take walks in the park, go hiking in the mountains, get back to the gym so you have the energy for work and study. If you haven't tried yoga, now is the time to recharge your mind and strengthen your muscles in an effective but not stressful way. Do more cardio and chest exercises, for breath control and to help prevent illnesses related to the lungs. Weight training strengthens the heart. With the first colder days, take advantage of the sauna or salt rooms. For your autumn fitness program to succeed, good hydration is essential, so choose teas, fresh juices, and water instead of coffee or alcohol. Don't forget magnesium against cramps and for maintaining muscle tone. Collagen helps you get better results and recover from injuries.
Sleep more, and better!
Sometimes, especially at the start of autumn, it's hard to sleep well. Our worries weigh on us, the weather is changeable, and the shift from a vacation routine to a work routine is difficult. But our concentration, our ability to cope with stress, and how we look all depend on the quality of our sleep. Try to keep an evening routine: dinner at least 2-4 hours before bed, no electronic devices for 1 hour before going to sleep, enough hydration, and a room that's not too warm for sleeping – rather cool. Magnesium in the evening helps you fall asleep more easily and sleep deeply. Try soothing teas too. Try to sleep at least 6-8 hours, or as much as you need, but don't chronically undersleep, because that weakens your immune system as well.
Hydrate enough!
Hydration – not just with water, but also with juices, smoothies, and tea – helps not only restore the shine of your hair and the tone of your skin, but is also key for detoxifying the body. So drink at least 2 liters of unsweetened fluids a day. Autumn gives you the chance to combine different fruits and vegetables into tasty combinations. If you can't do without coffee, boost it with collagen. It doesn't change the taste or smell of your favorite morning drink. The hydrolyzed protein dissolves in both hot and cold liquids and fills you with energy.
Eat mindfully, not emotionally!
Transitional seasons intensify mental instability. Autumn blues and anxiety are sometimes unavoidable. Overcoming them requires more self-care and a conscious search for the joy of living. Talk to friends and loved ones, have fun. Fish oil, which contains vitamin D and Omega-3 fatty acids, will help you cope better with autumn challenges. Brain foods are also recommended for schoolchildren and students, for whom the study season is approaching.
Take care of your beauty!
Over the summer, hair, skin, and nails are put under stress, because we want to look our best, right? To restore your skin's tone after sunburn, make your hair shiny and strong again, and keep your nails healthy, it's important to eat in moderation, stay hydrated, and take collagen, which has an excellent effect on all of these. Try nature-based masks for hair and skin, and treat yourself to a massage. If you can, do a full detox, including a facial cleanse. Let your skin breathe without makeup in the mountains or in an unpolluted, natural place.
