Autumn marks an important transition: the days get shorter, the light becomes scarcer, and temperatures gradually drop. After an active summer, full of sunshine and lightness, this period can sometimes make us want to slow down or even stay indoors. However, autumn is also an ideal season to take care of yourself and adjust your habits to arrive in great shape for winter. Between natural light, vitamin D, seasonal fruits and vegetables, and small wellness routines, there are many ways to maintain energy and vitality.
1. Continue to enjoy natural light and vitamin D
Even though the days are getting shorter, it is essential to continue exposing yourself to daylight. Going for a 20 to 30-minute walk each day helps stimulate the natural production of vitamin D and improves mood through the regulation of serotonin.
However, from autumn onwards in Quebec and elsewhere in Canada, sunlight is often no longer sufficient to meet our needs. That is why it is recommended to resume a vitamin D supplementThis nutrient contributes to bone health, the proper functioning of the immune system, and also plays a role in preventing seasonal fatigue.
2. Keep moving, even when it's cooler
With lower temperatures, it can be tempting to reduce your level of physical activity. However, staying active regularly remains one of the best allies for maintaining a strong immune system and countering the drop in energy during autumn.
Outdoor activities such as hiking in the forest, cycling, or simply brisk walking help oxygenate the body and enjoy the beautiful colorful landscapes. Those who like variety can also try yoga or Pilates at home, or take up an indoor team sport again. The key is to maintain consistency and find enjoyment in movement.
3. Focus on seasonal fruits and vegetables
Autumn is one of the seasons richest in nutritious foods. Markets are full of local products to enjoy:
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Squashes and pumpkins : rich in beta-carotene, a powerful antioxidant.
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Apples and pears : excellent sources of fiber and vitamin C.
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Beets and carrots : support cardiovascular health thanks to natural nitrates.
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Cabbage and kale : filled with vitamins K and C, as well as essential minerals.
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Cranberries : ideal for preventing certain urinary infections and boosting immunity.
It's the perfect time to prepare comforting soups, hearty stews, and vitamin-packed snacks. In addition to providing energy and vitality, seasonal foods are often more affordable and environmentally friendly.
4. Support your digestive and immune system with probiotics
A balanced gut microbiota is the first line of defense against seasonal infections. The probiotics, whether they come from fermented foods (kefir, yogurt, sauerkraut, kimchi, kombucha) or supplements, help strengthen natural defenses and improve digestion.
As winter approaches, incorporate a probiotic supplement can be an excellent strategy to reduce the risk of recurring colds and maintain overall good health.
5. Preparing your body for the cold season
Besides diet, some simple actions help you face autumn in great shape:
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Stay well hydrated : even if the feeling of thirst decreases, the body still needs water to function effectively.
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Bet on the Vitamin C and zinc : found in citrus fruits, peppers, nuts, and pumpkin seeds, they support cell regeneration and strengthen immunity.
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Taking care of your sleep Going to bed earlier, avoiding screens in the evening, and favoring relaxing routines promote restorative sleep, essential for energy and natural defenses. (you can also read the article: Sleep better, live better: tips for quality sleep)
6. Incorporate wellness habits suited for autumn
The arrival of coolness is also an invitation to slow down and take care of yourself in a different way:
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Cocooning : create moments of relaxation with a hot herbal tea, a relaxing bath, or a meditation session.
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Stress management : the adaptogenic plants like theashwagandha, there rhodiola or holy basil can help regulate stress and support energy.
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Light therapy : useful for countering the decrease in brightness and reducing the symptoms of seasonal blues.
These small actions, combined with a balanced diet and regular exercise, help you get through the season with more calm and vitality.
Autumn is not just a transitional season: it is a special time to strengthen the body, adjust habits, and prepare for winter. By continuing to expose yourself to light, staying active regularly, enjoying seasonal foods, and supporting your immune system with suitable supplements such as the vitamin Dthe probiotics or even some adaptogens, everyone can approach this period with energy and balance.
So let's take autumn as an invitation to slow down, to cook, to recharge, and to take care of ourselves — so we can enter winter stronger and healthier.