How to adjust to change of season?

By: Asma Shums
Why do we feel so different with the change of seasons and what could we do about it?
How does our body respond to the seasonal change? Turns out, the annual temperatures drops and spikes influence way more than just our choice of clothes.
The combination of changes in temperatures, barometric pressure and the wind can take a swing at the immune system. Our bodies like routine and stability. Change means possibility of danger, of the unknown — which is why our system can rebel a few times a year. The arrival of fall means cooler weather, changing leaves, and a shift in our routines. As the seasons change from summer to autumn, it’s important to adapt your lifestyle habits to support your health during this transitional period. With kids back in school, schedules getting busier, and less daylight hours, fall brings its own set of challenges when it comes to maintaining healthy habits.
Here are some tips to help you adjust your exercise, diet, and sleep routines for the fall season:
Get Ahead of the Time Change
The end of Daylight Savings Time in the fall can disrupt sleep schedules. Start going to bed 15-20 minutes earlier than usual a few weeks before the time change. This will help adjust your circadian rhythms and minimize the impact of the one-hour time difference the morning it takes effect. Making the bedroom cooler and limiting screen time before bed can also improve sleep quality.
Take Advantage of Fall Days
While temperatures start to drop in the fall, there are still plenty of days warm enough for outdoor activities. Take advantage of the fall weather and get outside before it gets too chilly. Go for a hike, walk, or bike ride. You’ll still get a dose of vitamin D from the sunlight and catch scenic views of the fall foliage.
Make Warm, Seasonal Meals
Cooler fall temps call for heartier meals. Incorporate seasonal fall ingredients like pumpkin, sweet potatoes, brussels sprouts, and cranberries into your recipes. Warm soups and stews, baked root vegetables, and apples with cinnamon also hit the spot on chilly fall nights. Going into “hibernation mode” sometimes leads to overeating and weight gain. Ensuring your meals are nutrient dense, and have more volume than calories can help ensure you keep on the right track with any weight management. If you’re having trouble with weight loss and finding the right foods to eat, we can help.
Listen to Your Body
Feeling a little extra sleepy now that it’s getting darker earlier? Or maybe you’re craving comfort foods as the temperature drops? Your body naturally adjusts to changes in daylight, temperature, and seasonal rhythms. Adapt your routine to support what your body needs. If you’re feeling more tired, go to bed earlier. If you’re experiencing cravings, find healthier substitutes that satisfy your body’s needs.
Seasonal forecast: your skin will be dryer
The most common response to fall’s return is drier skin. Many of us find ourselves reapplying lip balm more frequently and maybe even using a stronger moisturizer. This can be attributed to the decrease in temperature and humidity, which forces the skin to work harder to maintain hydration. According to dermatologists, the skin thrives most in consistent conditions. This means that every seasonal shift and change in weather acts like a shock to the system, disrupting the typical chemical balance of our skin and causing dryness and sometimes severe acne.
Exercise helps boost a sluggish metabolism
Another consequence of seasonal changes that many people experience is increased weight. Like many other mammals, humans are known to store fat during the winter months. On a scientific level, this is due to the fact that, during the seasonal change between late summer and early fall, our bodies increase their insulin resistance. This causes our livers to increase fat production so that we can store fat in our tissues and be better prepared for the winter. The best way to combat fat build-up is through diet and exercise. Aerobic exercise, like swimming and running, is especially effective at stimulating the metabolism and burning calories.
Shining a bright light on Seasonal Affective Disorder
Unfortunately, the changing of the seasons can have even more serious repercussions than dry skin and weight gain. For example, seasonal affective disorder, or SAD, can cause major depressive episodes, usually beginning in late fall or early winter. The journal Archives of General Psychiatry found that SAD causes individuals to secrete the hormone melatonin for longer periods during winter nights than during summer nights. This implies that SAD drives people to sleep more during the winter even when their bodies are fully rested. Similarly, the Journal of Psychosomatic Research published a study in which participants slept nearly three hours more each day in October than any other time of year. They linked the results of this study to the fact that hypersomnia, the medical term for excessive daytime sleepiness, sometimes occurs when the air starts to crisp up as it does in the fall. Depressive episodes and excessive amounts of sleep can severely impact one’s daily function and inhibit our ability to accomplish essential tasks. For this reason, it is important to remain attentive to changes in your general well-being during winter months. If you feel you have SAD, speak to your doctor about using a light-therapy box. It’s important to be sure that the light therapy approach will help your condition and not negatively affect any other disorders.
Take special care of your body and your heart
Even though our bodies have response mechanisms set in place to ease the shock of seasonal changes, harsh winters sometimes bring with them the threat of serious health complications. Researchers found that there is a higher rate of heart attacks during the winter than any other season. One cause for this is that, paired with a weakened immune system and higher blood pressure, strenuous outdoor activity can place serious strain on the heart, leaving individuals at a much higher risk for a heart attack.
Don’t forget your flu and pneumonia vaccines
Scientists note that colder temperatures create a friendlier environment for cold and flu viruses. Unfortunately, this leaves individuals particularly susceptible to illness during the fall and winter months. For this reason, it is imperative that you remain up-to-date on your vaccinations. If you have not received your flu or pneumonia shot yet, call your primary care provider today to schedule an appointment.
Be prepared for foul weather, be sure you have enough medications
Living in the north, storms sometimes affect our routines. Be sure to check that you have all your medications for up to 10 days and that your physician has given you renewals that you may need.
This fall, as you feel the air become more crisp and watch the trees shed their leaves, make sure you are just as aware of the ways in which your body is changing. Doing so may allow you to take preemptive measures regarding your physical and mental health, preventing the development of more serious conditions further down the line.
Email: asmashums@gmail.com