Autumn Self Care

autumn self care
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Samantha Hardwick

As we move into the Autumn/Winter season, with the weather fluctuating between warm and cold or windy it is important to support your immune system. Take time to review and make adjustments to strengthen your health.

Rest and Let Go

It is a time when we can start to retreat like nature.  Give yourself permission to slow down and turn inwards and let go of things that no longer serve you, this may be physical objects, people, emotions or limiting beliefs.  Just as the trees let go of their leaves, take time to be honest with yourself about what no longer serves you.

Eat with the season

Make use of the vegetables in season.  Root vegetables are abundant in Autumn and are great in soups and stews.  Think carrots, parsnip, garlic, swede, pumpkin, sweet potatoes etc.

Eat more Vitamin C and Zinc rich foods

Eat plenty of vegetables especially ones which are high in Vitamin C like red bell pepper, garlic, ginger, brocoli and spinach, berries, kiwi, citrus fruits. Vitamin C is a powerful antioxidant that boosts the immune system by encouraging white blood cell production.  White blood cells are immune cells that help to protect us from infection.

Zinc is beneficial against infections such as colds.  It helps the normal development and function of cells involved with our immune function.  Foods to include are seafood, nuts and seeds, beans and lentils.

Get out in nature

Try to spend at least 15 minutes outside every day and enjoy the sunshine when it appears!  This helps to boost your Vitamin D naturally; however it is now advised that we supplement with Vitamin D throughout the year as it plays an important role in our immunity and helps reduce inflammation.  Sunlight also boosts our mood and stimulates the pineal gland to produce melatonin (our ‘sleep’ hormone), helping to regulate sleep and wake cycles.  Our bodies repair whilst we sleep.

Reduce stress

We all experience stress to varying degrees, this may be trying to juggle all of our responsibilities or work-related.  Stress lowers our immune system so try to find ways to unwind and release stress.  This may be journalling your thoughts to let them go, reading, meditation, yoga, listening to music or creative hobbies which allow your mind to rest.  Or JUST BREATHE! Place your hands on you heart breathe in for 6 and breathe out for 6 several times tapping into your parasympathetic system to calm your body and mind.

If you need to help reducing your stress or letting go of things that no longer serve you then do get in touch would love to support you on your journey 07974 682525,   I wish you well and hope these tips are helpful.

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