The days are getting shorter again, temperatures are dropping, and you're wondering if it's time to break out long sleeves. There's no doubt about it: autumn is around the corner, bringing wetter, gloomier weather. Right now, anyone would love to curl up on the couch with a blanket and a warm cup of tea. But now is precisely the time to get your immune system and body ready for fall and prepare for the colder season ahead. We've put together some top tips to help you get ready for the upcoming months and keep your spirits high.
Eat healthy with plenty of fruits and vegetables
Seasonal autumn vegetables are not only characterized by vibrant colors, but they also contain valuable minerals and trace elements that keep your body well nourished. Why not head to a local farmer's market and take a look around the stalls? This marks the start of the months when wonderful varieties of vegetables are in season: you'll find brightly colored pumpkins and squashes like Hokkaido and butternut squash, which remain in season all winter long. Overall, the autumn months offer a wide selection of vegetables that absorbed those last rays of summer sunshine. Crisp regional apples and potatoes, along with the last fresh berries like blackberries glowing in rich red hues. At the same time, the first fall and winter vegetables start appearing. You'll find an abundance of root and tuber vegetables. The first cabbages and greens—a classic winter vegetable—make their entrance, such as kale or savoy cabbage. Beets and sweet corn, Brussels sprouts, and parsnips also provide a wealth of good ingredients to supply you with essential minerals and vitamins.
Push yourself and get moving
Would you love nothing more than to curl up on the sofa and not go outside at all because it has turned so chilly? Understandable, but not very helpful. Give yourself a push and go for more walks in the fresh air. As the saying goes, there's no such thing as bad weather, only bad clothing. Especially on a dry, sunny autumn day, it's wonderful to stroll through the colorful autumn leaves in the forest. And even if it's just a short walk around the block: The light and sunshine will do you and your mood good, give you another boost of vitamin D, strengthen your immune defenses, and prevent autumn fatigue from catching up with you. Anyone who likes to jog or ride a bike should seize the opportunity now to get out in the fresh air before winter comes, when the home treadmill or ergometer might be used more often indoors.
Healthy sleep and stress reduction
Good and sufficient sleep is essential for a stable immune system, yet it is often forgotten. Now that the days are getting shorter and darker again, it's the perfect time to remember that. Thanks to the moderate temperatures, you sleep better and more restfully again. Take advantage of this, maintain your sleep routine, and look forward to sufficiently long nightly sleep phases. Your immune system will thank you. Minimizing stress factors is just as important. Take a look at that. What stresses you out in particular? Hectic daily life or energy-draining people in your close environment or acquaintance circle? Start taking better care of yourself and treat yourself to more moments that make you happy and help you relax. This could be a long-awaited sauna day with your best friend, for instance. But also consciously enjoying an afternoon coffee break. If you have a balcony or terrace, I highly recommend using your afternoon coffee break to bundle up in a cardigan and sit outside for ten minutes with a steaming cup of coffee or tea.
Contrast showers and saunas to build resistance
Especially during the seasonal transition from summer to a chilly autumn, you often hear friends who get cold easily complaining. Many bundle up in warmer clothes, turn up the heat, and wish for a fireplace at home where they can warm themselves by the fire and never move again. However, it makes much more sense to prepare your body for the temperature shift. A great way to do this is by consciously exposing yourself to extreme heat and cold. Granted, the cold scares off many people. But nobody is asking you to become the next Wim Hof, turn into an extreme athlete, and take a multi-minute ice bath. Start small, for example with contrast showers and regular sauna visits. Only do as much as you feel comfortable with and, if in doubt, consult your doctor beforehand.
Have you ever seen those Kneipp basins located in parks, sauna centers, or public pools? They are water-treading pools usually designed in a circular path. Depending on the water depth, you wade up to your knees through half a loop in cold water, before stepping over a basin divide into warm water to complete the rest of the loop. This form of water treading was invented and popularized in the mid-19th century by the German Sebastian Kneipp, which is why his hydrotherapy method is known as the Kneipp cure. Contrast showers—alternating between cold and warm water—follow a similar philosophy. Sauna sessions operate on the exact same principle: you expose yourself to very hot temperatures, followed by a cool-down with cold water using surge showers, plunge pools, or a cold water hose. We'll take a closer look at the concept of conditioning cold receptors in one of our upcoming articles—it's a fascinating topic that well deserves its own spotlight. Be sure to check it out.
Layering, tea, and plenty of light
Here are a few more tips and tricks to make your transition into autumn easier: Tea: Hardly anything warms both body and soul as delightfully as a cozy cup of tea when autumn sets in outside. Treat yourself to a nice cup of fresh ginger tea with honey. It not only warms you from the inside out, but your body will also appreciate the healthy nutrients in fresh ginger. Layered clothing: There are days when you suddenly feel too warm in the sun, but as soon as the sky clouds over, you feel a chill. Multi-layered, breathable clothing is the answer—ideally several thin layers on top of each other. This is commonly referred to as the 'onion look' (layering), allowing you to shed a layer of clothing depending on the outdoor temperature or slip one back on as soon as it cools down. This style of dressing works best with breathable fabrics, such as performance synthetics or natural fibers like cotton. Utilizing or artificially creating light sources: Almost nothing dampens your mood as subtly as a lack of sunlight during winter. I know many friends who regularly use a small daylight lamp in winter to treat themselves to a daily extra dose of light. The lack of light in autumn and winter can throw off our body's balance of serotonin and melatonin. Melatonin is the primary sleep hormone, whereas serotonin is released in the morning when we wake up and acts like an endorphin-boosting natural antidepressant. A lack of light leaves us feeling sluggish, tired, and unfocused, which can even lead to seasonal depression. Daylight lamps help boost the production of energizing serotonin. A daylight lamp like this can actively support you and your mood throughout winter. As you can see, by taking care of yourself and your body—ensuring adequate exercise, light, good sleep, and proper nutrition—you can get well prepared for the colder autumn and winter months.
