How to adjust your wellness routine for fall

Having a wellness routine that adjusts with the seasons is important to enjoy the maximum benefits. You might have a stringent wellness routine in summer, but by the time winter comes along, it’s just not the same.

As a result, you drop it completely. Instead, we recommend adjusting your wellness routine to continue reaping the rewards of taking care of yourself mentally and physically.

1. Get as much daylight as possible

We all know the feeling of your alarm going off in what feels like the middle of the night. It’s pitch black, we’re in the midst of a dream and it seems unethical to get out of bed, particularly if it’s for a workout. 

Our bodies need daylight, it’s integral to the circadian rhythm - our biological body clock. This internal body clock encourages physical, mental and behavioral changes that encourage wakefulness as a response to light. Research shows that getting light first thing in the morning helps us to have better mental clarity, a better mood and feel more energized and awake.

If it’s not possible to get daylight for you, get your hands on a daylight alarm. You can purchase them for cheap on Amazon and they will make a massive difference to how you feel on those cold dark winter mornings.

2. Make sure you warm up

Cold muscles are more prone to injury. If you’re going to go for an early morning jog or hit a weight session after sitting at a desk all day - make sure you warm up. The days are naturally colder in the winter months, so our muscles and joints are tighter. Rather than jumping straight into a workout, do a 10 to 15 minute warm up to slowly increase the heart rate and get the blood pumping to your muscles.

3. Drink green tea

Not only will hot green tea warm you up on a cold day, it also provides a plethora of other health benefits. According to Heathline, green tea is the healthiest beverage on the planet, which is quite a claim, but it backs up.
Green tea is rich in polyphenols, a compound that has powerful anti-inflammatory effects when consumed. It’s also rich in catechins, specifically a type of catechin known as epigallocatechin gallate (EGCG) , an antioxidant that fights free radicals to protect cells against damage and disease.

Studies also show that green tea can boost your metabolism. Unlike a lot of nonsense health claims when it comes to increasing your metabolic rate, green tea's efficacy has been well researched. A study published in 2007 found that green tea increases thermogenesis, meaning that you burn more calories at rest. Another study found that in a small group of participants, green tea increased total energy expenditure by 4 percent, which is significant.

4. Moisturize

The colder weather is harsher on our skin. Our lips get chapped, skin gets dry and our hair feels more brittle. For optimal skin wellness, it’s important to moisturize regularly. If you have naturally more dry skin, it’s a good idea to trade out your lighter moisturizer with something more heavy duty. Dry skin is unable to properly heal and repair breakouts, leaving the skin more prone to scarring and redness. 

5. Journal and visualize

One of the main differences between a workout routine and a wellness routine is the inclusion of mental health self-care. Visualization can be easier in summer, as you’re envisioning how great you’re going to look in your bikini and so you get motivated to workout. But it’s important to continue the same practices for mental wellness throughout the fall and winter.

You can do this by meditating, practicing mindfulness, journaling, visualization, or anything else that helps you connect to the present moment and slow your mind down. 

Happy Fall! For more wellness guidance, subscribe to my blog or contact me for online health coaching.