Naturopathic Tips to Stay Healthy in Fall
Founded by a naturopathic physician in the country’s oldest naturopathic school, Eclectic Herb has honored naturopathic wisdom since 1982.
Naturopathic wellness is a holistic approach to health that emphasizes the interconnectedness of mind, body, and soul. Rooted in nature’s wisdom, it encourages us to support our body’s natural healing processes, honor the rhythms of the seasons, and nourish ourselves on multiple levels. This practice is about more than just physical health—it’s a way of life that embraces emotional well-being, spiritual connection, and preventive care.
As the leaves turn and temperatures drop, our bodies and minds naturally shift with the season. Fall invites us to wind down, ground ourselves, and prepare for the colder months. By aligning with nature’s rhythms, we can boost immunity, maintain vitality, and cultivate balance in all aspects of life.
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Naturopathic Lifestyle Tips for Fall
Warm, Nourishing Foods to Support Digestion
In naturopathy, fall is considered a time for grounding and nourishing our bodies with warm, seasonal foods. This is the season of root vegetables, warming spices, and hearty meals. Try incorporating:
- Root vegetables like carrots, sweet potatoes, and beets, which nourish the body with essential nutrients and grounding energy.
- Warming spices such as ginger, cinnamon, and turmeric, which enhance circulation, improve digestion, and combat the chill in the air.
- Broths and stews made with vegetables, legumes, or free-range meats to nourish and support immunity.
Tip: To support digestive health, add a dash of apple cider vinegar to your meals to help balance stomach acidity and improve digestion.
Strengthen Immunity with Adaptogenic Herbs
As we enter cold and flu season, supporting immune resilience is essential. Adaptogenic herbs help balance the body’s response to stress and can be incredibly beneficial during seasonal changes.
- Elderberry is rich in antioxidants and widely celebrated for its immune-supporting properties. Known for soothing respiratory discomforts, it’s a classic ally for seasonal wellness.
- Ashwagandha is a powerful adaptogen that enhances resilience to stress, promoting balanced energy and supporting immune health.
- Rhodiola helps combat fatigue, supports mental clarity, and bolsters immune function, making it ideal for sustaining vitality during seasonal transitions.
Quick Adaptogen Boost: Add a teaspoon of ashwagandha powder to your morning smoothie. It’s an easy way to boost your immune system and manage stress daily.
Stay Active but Grounded
Maintaining movement is essential to keep circulation going, especially as the colder months can bring a natural inclination to be more sedentary. Choose activities that match the season’s slower, introspective energy:
- Outdoor walks in nature help keep you connected to the season and benefit both mental and physical health.
- Gentle yoga or stretching routines focus on grounding, relaxation, and flexibility.
- Breathwork and meditation are ideal for fall, helping you reconnect with yourself and calm the nervous system in preparation for winter.
Tip: Aim to incorporate at least 30 minutes of moderate exercise into your daily routine. Whether it's a brisk walk in the park, a yoga session, or a quick home workout, staying active not only boosts your physical health but also improves your mood and energy levels.
Prioritize Rest and Balance with Herbal Allies
Fall’s shorter days are a cue to honor rest and embrace balance. Create a calming evening routine with herbal allies that support relaxation and quality sleep.
- Lemon balm is a gentle herb known to calm the mind and ease stress, making it perfect for a soothing tea before bed.
- Passionflower is valued for its calming effects, helping to reduce anxiety and promote restful sleep, ideal for a peaceful transition into the evening.
- Valerian root is known for promoting deep relaxation and restful sleep, offering extra support during seasonal changes.
Tip: Create a simple bedtime ritual by steeping lemon balm tea and diffusing lavender essential oil in your room. This creates a cozy, serene atmosphere for quality rest.
Stay Hydrated and Mindful of Humidity
Colder air brings lower humidity, which can lead to dryness in both skin and respiratory health. Keep yourself hydrated with herbal teas, warm water with lemon, and consider using a humidifier at home to maintain optimal humidity levels.
- Hydrating teas like licorice root, marshmallow root, and hibiscus are wonderful for fall. They support moisture balance in the body and soothe dryness in the throat and respiratory system.
- Bone broth is another nourishing option, rich in minerals and amino acids that support joint and skin health, helping to keep you hydrated from within.
Tip: Try adding a slice of fresh ginger to your tea for added warmth and immune support. Ginger’s gentle heat can help combat the chill in the air while supporting digestion and circulation.
Practice Gratitude and Reflect on Intentions
Fall is a season of introspection, letting go, and gratitude. Incorporating simple mindfulness practices can enhance emotional well-being and reduce stress.
- Gratitude journaling : Spend a few minutes each day jotting down what you’re grateful for. This practice aligns with the season’s energy of harvest and appreciation.
- Mindful decluttering : As trees shed their leaves, use this time to clear out unnecessary items from your life, creating space and calm.
- Connect with nature : Take a moment to appreciate the changing leaves, crisp air, and natural beauty around you.
Tip: Try setting an intention each morning, focusing on what you want to bring into your life this season—whether it's peace, energy, or creativity. Reflecting on this intention throughout the day can help you stay centered and connected to your goals.
Christine Alstat
Meet Christine Alstat, an internationally acclaimed naturopath and herbalist of Japanese heritage, whose profound expertise in plants and natural health has garnered recognition worldwide. As the dedicated CEO and owner of Eclectic Herb, Christine seamlessly intertwines her deep-rooted commitment to the Earth with her business, cultivating a space where her passion for plants is ever in full bloom. Her influential voice on herbal wisdom resonates across the globe through publications and panels, reflecting a lifetime commitment to nurturing both the plant kingdom and the earth.
Beyond her thriving professional life, Christine finds joy in the simple pleasures of hobbies. Whether she's spending time with her family, gathering herbs throughout the seasons, or concocting her own remedies in her home apothecary, Christine Alstat embodies a harmonious blend of nature, health, and the spiritual bonds that tie us all together.
