The Sol Journal

How to nourish yourself in Autumn

wellness

How to nourish yourself in Autumn

01 March, 2024

Nourish yourself in Autumn with tips on lifestyle, nutrition and seasonal produce. The best ways to support yourself through the change in seasons.

Close your eyes briefly, take a deep belly breath and think about the feelings and qualities of the Autumn months.

You may have thought of golden, orange and crunchy leaves forming a blanket over the grass or the perfect lightweight cardigan that gives just enough warmth for the cooling temperatures. On the other hand, your mind may have taken you straight to your local farmers market to explore the harvest of delicious produce specific to the March, April and May months. If so, you are the same kind of foodie as us!

Autumn is like a padded cushioning or transitional months between the beautiful heat and long days of Summer and the short and chilly months ahead in Winter. Focusing on nourishment and rituals that build immunity in these months will encourage a smooth transition into Winter, avoiding the burnout or rundown feeling that the seasonal change can often accompany.

 Lifestyle

As the sun rises later and the air begins to chill, it's completely natural that it becomes tempting to stay in bed that bit longer or skip a movement session to cosy up inside instead. Whilst listening to your body and skipping the session if you need to, it's essential during the Autumn months to avoid stagnation. Try implementing habits such as lymphatic drainage massage, dry brushing, walking and hot and cold therapy such as a sauna and ice bath to keep the blood and energy moving during the season.

 Nutrition

Changing over your go-to fruit and vegetables into seasonal produce can be easy to remember on your next trip to the markets or local store by shopping by colour and type. The first rule of thumb is to seek fruit and vegetables that are the colours of Autumn, burnt oranges, reds and purples, for example, apples, beets and pumpkins, resembling the falling leaves that fall in the season reminds us of. See our product guide table below for more inspiration.

A second Autumn principle is to fill your basket with underground gems. Although we have access to most root vegetables throughout the year when in season, the root vegetable family are sweeter and packed full of flavour and nutrients. Root veggies are an excellent source of dietary fibre and resistant starch, promoting stable blood glucose levels and the production of beneficial short-chain fatty acids that support digestive health. As a whole, root vegetables are sources of potassium, folate, manganese, Vitamin C, and beta-carotene, the precursor to Vitamin A. These vitamins and minerals build immunity, ensuring you also get enough Vitamin D and zinc to further strengthen your immune system before the colder months.

 Autumn Market Produce Guide

Autumn Market Produce Guide

Autumn Ingredient Nutritional Spotlight

STEWED APPLES

Stewed apples are rich in pectin, a soluble fibre associated with repairing the intestinal mucosa lining and reducing inflammation, the pectin is also a prebiotic which feeds our healthy gut bacteria. Adding cinnamon to the stewed mixture tastes fantastic and lowers the fruit sugars' impact on blood glucose by modifying the insulin response.

GINGER

This spicy powerhouse has many compounds that have proven health benefits, specifically gingerol. Ginger has both antioxidant and anti-inflammatory properties. Ginger can be used in the Autumn months to promote digestion, reduce inflammation, regulate blood sugar levels, relieve menstrual and joint pain, and help relieve nausea.

FENNEL

Fennel is another excellent source of soluble fibre. This aniseed-flavoured, bulb-like vegetable also contains potassium, folate and histidine, which are beneficial in supporting iron deficiency anaemia. Our Autumn skin can also reap the rewards of adding fennel into our rotation as it contains the vitamin A precursor, beta-carotene and vitamin C, which works synergistically for collagen production and tissue repair.

SWEET POTATO

Earthy and sweet in flavour, sweet potatoes are high fibre promoting bowel regularity and digestive health, which being low on the glycemic index and improving insulin sensitivity.The potatoes get their orange colour from the carotenoid beta-carotene which also protects the health of the eyes and is a powerful anti-inflammatory.