TOP WELLNESS TIPS TO STAY HAPPY + HEALTHY THIS AUTUMN

As we move into the cooler autumn months we naturally make a shift towards eating more warming, nourishing meals and grounding foods. During autumn we should also be looking at ways to support our immune health and emotional wellbeing by incorporating immune and mood boosting foods and herbs into our diet. Here are 8 top wellness tips to help you stay happy and healthy this autumn.

 

VITAMIN D + SEASONAL AFFECTIVE DISORDER:

Seasonal Affective Disorder (SAD) is a type of depression that is related to the changes in the seasons. SAD symptoms commonly starts in autumn and continues through the colder months of winter. Symptoms experienced by people with SAD include lethargy, loss of interest in work and hobbies, issues sleeping or oversleeping, brain fog, feeling hopeless, overeating and weight gain. One of the main factors that contribute to SAD is the reduced level of sunlight in autumn and winter which can disrupt your body’s circadian rhythm, which regulates your sleep cycle, along with reducing vitamin D synthesis via our skin. The change in season can also disrupt your body’s production of melatonin, which plays an important role in your sleep cycle and mood.

 

Vitamin D is an important vitamin that plays a role in our mood, brain function and prevention of depression. Vitamin D also supports our immune system. A majority of Australians are thought to be deficient in vitamin D due to lack of sun from either spending too much time indoors or wearing sunscreen all the time when outside. Vitamin D deficiency is linked to the development of depression, SAD, insomnia and anxiety. If you are deficient in vitamin D it will also affect your cognitive function and the production of dopamine.

 

Sunlight is one of the easiest and healthiest ways to get sufficient vitamin D. Your skin makes vitamin D when it is exposed to UV light. Sensible sun exposure of 2 to 3 hours a week in autumn and winter, on the arms, legs, hands or face (without sunscreen), will help you maintain adequate vitamin D levels. If you are low in this important nutrient supplementation is recommended to help support your mood and immunity during autumn at a dosage of around 2,000-4,000IU of vitamin D3 daily.

 

Vitamin D is also found in oily fish (salmon, trout, mackerel, tuna, and sardines), eggs, organic butter and milk from grass-fed cows, cod liver oil and mushrooms (exposed to UV light).

 

TAKE MOOD BOOSTING BOTANICALS:

Another factor contributing to SAD during autumn is that reduced sunlight can cause a drop in serotonin levels which can trigger depression. Serotonin is the neurotransmitter responsible for making us feel happy and content.

 

The herb St John’s wort (hypericum perforatum) is prescribed by naturopaths and herbalists for its anti-depressant effect. St John’s wort’s mood boosting action is due to its ability to increase the availability of serotonin and dopamine to the brain. Studies have shown that St John’s wort is beneficial for treating mild to moderate depression and anxiety including SAD, and is just as effective as SSRIs (selective serotonin re-uptake inhibitors) such as Prozac and Zoloft.

 

Ashwagndha (withania somnifera) is another effective herb for the treatment and prevention of SAD. This ‘adaptogenic’ herb helps support the adrenals to calm the nervous system and improve the body’s ability to cope with stress. This popular Ayurveda herb is used widely by herbalists and naturopaths to treat anxiety and depression.

 

Rhodiola (rhodiola rosea) is another valuable ‘adaptogenic’ herb that is beneficial for improving depression, SAD and intense physical and emotional stress. Studies have shown that Rhodiola can significantly reduce mild to moderate depression, without the side effects of pharmaceutical anti-depressants.

 

You will find these mood boosting botanicals in our Bodhi Organic PositiviTEA (MOOD) and VitaliTEA (ADAPTOGEN).

 

EAT SEASONALLY:

As the weather starts to change you will start to notice new seasonal produce popping up in your local growers market or green grocers. Eating seasonally has a number of benefits for your health and the planet.

 

Buying in season produce from your local growers market will help support your local farmers and it will save you money. Seasonal produce is typically fresher and more flavoursome, and it can be more nutrient-rich as they have been grown in their peak season and harvested at the perfect time, without having ti travel long distances. A study found that the vitamin C levels of broccoli grown during autumn (it’s peak season) was almost twice as high as those for broccoli grown during spring.

 

Eating seasonal produce will also help reduce greenhouse gas emissions associated with transporting out of season produce across the country or world.

 

Eating seasonally will also help you eat a more varied and balanced diet, with a variety of different types of fruits and veggies. Fruits and vegetables contain vitamins, minerals and powerful phytonutrients that have protective and health promoting benefits. Eating a wide variety of different fruits and veggies is the best way to get optimal levels of all of these important nutrients in your diet.

 

EAT WARMING NOURISHING FOODS:

Autumn calls for wholesome, hearty cooked meals like baked root veggies, soups, stews, dahls, curries and teas. Grounding root vegetables like potatoes, sweet potato, and beetroot are all perfect autumn foods. Use healthy cooking methods like oven-baking, grilling, stewing, pan frying with a little olive oil, or use a slow cooker or steamer.

 

AUTUMN FRUITS IN SEASON NOW:

Fruits in season now are apples (including Granny Smith, Pink Ladies), figs, grapes, kiwifruit, lemons, pears, bananas, avocado and stone fruit.

 

Here are some delicious ways to incorporate these Autumn fruits into meals:

• Stewed pears, apples or figs with granola and yoghurt for breakfast.
• Add diced pears or apple to oat porridge with cinnamon, drizzle honey and flaked almonds.
• Grilled pears or peaches topped with coconut yoghurt and crushed nuts for a healthy dessert.
• Gluten-free healthy banana bread or banana and pear cake.
• Add pear or apple slices to salads or with cheeses and dips on a serving plate.
• Baked stuffed apples, or apple and pear crumble served with yoghurt.
• Add sliced figs to pizzas.
• Add figs or pear slices to a salad with walnuts, rocket and shaved parmesan.
• Avocados are delicious on sourdough toast with lemon juice, in salads, guacamole, on healthy burgers, and in healthy raw desserts like Vegan Chocolate Chia Pudding.

 

AUTUMN VEGETABLES IN SEASON NOW:

Vegetables in season now include tomatoes, spring onions, zucchini, eggplant, corn, snow peas, pumpkin, sweet potato, potato, cucumber, cauliflower, beetroot, wild mushrooms.

 

Here are some delicious ways to incorporate these Autumn veggies into meals:

• Pumpkin, corn and spinach frittata.
• Baked eggplant with miso tahini dressing.
• Eggplant veggie curry.
• Beetroot, feta and rosemary quiche.
• Beetroot relish for burgers, wraps and sandwiches.
• Corn fritters with grated potato, zucchini, spring onion.
• Zucchini noodles, pesto, baked pumpkin and cherry tomatoes.
• Stuffed baked sweet potato with chilli kidney beans and guacamole.
• Gluten-free chocolate zucchini cake or Red velvet beetroot cupcakes.
• Snow peas and cucumber with hummus as a snack.
• Roast a try of pumpkin, potatoes, beetroot, eggplant and zucchini and drizzle with olive oil, sea salt and rosemary.
• Veggie lasagne with layers of baked eggplant, pumpkin and zucchini with tomato sauce.
• Cauliflower rice, baked whole cauliflower with Indian spice and yoghurt rub, or turmeric pan-fried cauliflower florets tossed through a quinoa and kale salad.
• Wild mushroom risotto or pasta, or pumpkin soup.
• Roast beetroot, pear and feta salad with rocket.
• Oven baked potato wedges with homemade tomato relish.

 

INCLUDE WARMING SPICES WITH MEALS:

Start using warming herbs and spices to add flavour and extra goodness to meals. Warming herbs and spices such as chilli, cinnamon, ginger, turmeric, clove, cardamom, coriander, black pepper and cumin, will help stimulate your circulation and improve digestion. These herbs and spices also have a thermogenic effect which means they help to boost your metabolism to assist with fat burning and weight loss.

 

You will find these warming autumn spices in our Bodhi Organic Masala Chai, Sticky Chai and Vegan Sticky Chai. Our Bodhi Organic LuminosiTEA, turmeric + ginger collagen latte powder is a delicious way to add more turmeric and ginger to your diet.

 

BOLSTER YOUR IMMUNE SYSTEM:

With the change in season we usually see an increase in colds and flu, and a possible rise COVID-19 cases. Now is the time to bolster your immune defences in preparation for the colder months.

 

Some of the best ways to improve your immunity naturally is eating a nutritious diet rich in fruits and veggies, include fermented foods (yoghurt, kefir, miso, sauerkraut, kimchi), garlic, and brassicas (broccoli, cauliflower, cabbage, Brussel sprouts, kale) in your diet. Consume turmeric, ginger, green tea (try our Bodhi Organic ViridiTEA), seaweed, lemons and other citrus fruits. Ginger tea with lemon and a little manuka honey, or echinacea herbal tea is a lovely way to help support your immune system. Our Bodhi Organic ZesTEA (Ginger, turmeric + lemongrass) and ImmuniTEA (echinacea, ginger, elderflowers + elderberries) contain these immune boosting botanicals.

 

Medicinal mushrooms such as shiitake, reishi, cordyceps, chaga and Lion’s mane have immune boosting properties. These mushrooms are best taken as a powder in extract form added to coffee, smoothies, or hot chocolate. You will find these medicinal mushrooms in our Bodhi healthy hot chocolate, Hot ChocolaTEA.

 

Supplementing with vitamin C, zinc, vitamin D, or probiotics will also help boost your immune function to help your body fight off infections.

 

Written by Lisa Guy, naturopath and founder of Bodhi Organic Tea.