As September rolls in and the leaves start to turn, there’s a certain magic in the air. Fall brings cozy sweaters, pumpkin everything, and a fresh start. But it can also bring a dip in energy as the days get shorter and the pace of life picks up. Don’t worry; I’ve got some simple, fun tips to help you recharge your energy this fall. Let’s dive into how you can embrace the season, nourish your body, and feel your best as we head into autumn.
Savor the Season’s Harvest
Fall is bursting with delicious, nutrient-rich foods that can give your energy levels a natural boost. Apples, pumpkins, sweet potatoes, and Brussels sprouts are all in season and packed with vitamins, fiber, and antioxidants. According to a study published in Nutrition Reviews, foods rich in fiber and antioxidants can improve overall energy levels and metabolic health. You’ll likely see some of our fall favorites if you receive our weekly recipe in your inbox!
Spice It Up with Fall Flavors
Adding spices like cinnamon, nutmeg, and ginger to your meals not only enhances flavor but can also support energy and digestion. Cinnamon, for example, has been linked to improved blood sugar control, which helps maintain steady energy levels throughout the day. What’s more delicious than adding cinnamon to your oatmeal, coffee, muffins, toast, yogurt, or smoothie?
Stay Hydrated with a Fall Twist
As the weather cools down, it’s easy to overlook hydration. However, staying hydrated is crucial for maintaining energy levels. Herbal teas and warm beverages can be a great alternative to cold water. According to the Journal of Human Nutrition and Dietetics, adequate hydration is essential for physical and mental performance, and warm fluids can be just as effective in maintaining hydration as cold drinks.
Embrace Fall’s Cozy Comforts (Without Overindulging)
While it’s tempting to indulge in fall treats like sugary pumpkin spice lattes daily, moderation and balance are critical. If you want to enjoy a comforting latte daily – find ways to reduce the added sugar content and pair it with protein. Research in Nutrients reveals that combining protein with carbohydrates can help reduce the glycemic impact of sugary foods, stabilizing blood sugar and energy levels. So, pair your sugary treat with protein or fiber-rich foods to prevent energy crashes and tackle your morning strong.
Move with the Season
Fall is a beautiful time to get outside and enjoy the crisp air. Whether hiking to see the fall foliage or raking leaves, physical activity can boost your energy and improve your mood. The American Psychological Association highlights that physical activity, especially in natural settings, can reduce stress and increase energy levels. So, get outside and embrace the season as much as you can.
Adjust Your Sleep Routine
As the sun sets earlier, it’s important to adjust your sleep routine to maintain energy levels. Research published in Sleep Medicine Reviews indicates that maintaining a consistent sleep schedule and creating a calming pre-sleep routine can improve sleep quality and overall daytime energy.
Practice Gratitude and Reflection
Fall is a season of change, making it a great time for reflection and gratitude. Research in the Journal of Positive Psychology suggests that practicing gratitude can lead to increased energy, reduced stress, and improved overall well-being.
FOOD FOR THOUGHT
Fall is a season of warmth, change, and renewal. By embracing the season’s bounty, savoring fall flavors, staying active in nature, adjusting your sleep, and practicing gratitude, you can recharge your energy and enjoy all the beauty of autumn. Use these strategies to keep your energy and joy high all season long, and if you need support from a friendly dietitian, we’re just a phone call away!
References:
- Nutrition Reviews. (2020). Dietary Fiber and Energy Metabolism. Nutrition Reviews, 78(3), 244-256.
- Journal of Diabetes Science and Technology. (2018). Cinnamon and Blood Sugar Control: A Review of Clinical Trials. Journal of Diabetes Science and Technology, 12(5), 1022-1031.
- Journal of Human Nutrition and Dietetics. (2015). Hydration and Health: A Review. Journal of Human Nutrition and Dietetics, 28(5), 590-601.
- American Psychological Association. (2022). The Benefits of Physical Activity in Natural Settings. American Psychological Association.
- Sleep Medicine Reviews. (2019). Sleep Hygiene and Sleep Disorders: A Review. Sleep Medicine Reviews, 43, 81-90.
- Journal of Positive Psychology. (2016). Gratitude and Well-Being: A Review of the Literature. Journal of Positive Psychology, 11(2), 142-156.
