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Fall can bring about a lot of mixed emotions for many people.
On the one hand, there’s the anticipation of cooler days, the gorgeous colorful foliage, and excitement over the upcoming festive season.
On the other hand, however, it can be a time when fall fatigue set in, making it difficult for many people to do everything they need to.
What is fall fatigue and what causes it?
Fall fatigue is a persistent feeling of low energy, low mood, and tiredness. It starts to set in towards the end of summer and often gets worse as the season progresses.
The main reason for the onset of fall fatigue symptoms is the shorter, cooler days. Shorter days mean less opportunities to get sufficient exposure to the sun’s rays. The cooler season also encourages more indoor time, which further reduces sunlight exposure.
Sunlight is essential for boosting vitamin D levels in the body. The lack of sunlight and low vitamin D levels are the root cause of fall fatigue.
But that doesn’t mean you have to struggle right through the season. There are things you can do to boost energy levels, overcome fatigue and make the most of this gorgeous season.
1. Get as much as sunlight as you can, when you can
Exposure to the sun’s rays is the best way to get the vitamin D your body needs to fight fatigue and boost energy. Even with the shorter days, there are ways to get some valuable sunlight.
Open up the windows in those rooms where the sunlight comes streaming in. Plan on spending time in that room preferably while staying in the sunny areas.
Go for a walk outdoors, choosing a path that allows you to stay in the sun for some time at least. Unlike summer when it’s advisable to seek shady walkways, autumn is the time to seek sunny paths.
2. Eat foods rich in Vitamin D
Depending on where you live, it may become increasingly difficult to get the sunlight exposure you need, especially as the season progresses.
In this case, you can still boost Vitamin D levels in the body with foods such as eggs, cheese, fish, whole milk, and beef liver. All of these are rich in Vitamin D.
Another option is to take Vitamin D supplements. Depending on your age, you may need anywhere between 600 and 800 IUs of Vitamin D every single day. (Always check with your doctor before taking any type of supplements.)
3. Use A Light Therapy Lamp To Boost Energy Levels
Is your fatigue associated with Autumn Anxiety? This is one of the fallouts resulting from lack of sunlight exposure during this season. Persistent tiredness and feeling listless are among the more prominent symptoms of fall fatigue.
Using a light therapy lamp can help overcome the fatigue and anxiety that sets in during autumn. These are special types of lamps that are designed to emit light that simulates natural sunlight.
Regular exposure to a light therapy lamp can help you get out of the fall slump and feel more upbeat and energetic throughout the day.
Drinking water takes a backseat during autumn. It’s cooler and we don’t perspire as much so we just forget about drinking water altogether. This can contribute to that feeling of fall fatigue.
Staying hydrated is important not just in summer but throughout the year.
When trying to stay hydrated, avoid sodas and artificially sweetened juices. The high carbohydrates in these drinks can cause a sugar crash.
If you don’t like drinking plain water, use these tips to stay hydrated without drinking water. These are focused on summer but can be adjusted for any time of the year. During fall, switch cold beverages for warm, naturally-flavored drinks and herbal teas. They help you stay hydrated without any unnecessary calories.
5. Add Energy-Boosting Superfoods to your Diet
With so many delicious energy-boosting superfoods in season at this time of year, it’s easy to keep fall fatigue at bay without excess sugars.
Include all or at least some of these foods in your fall diet:
Apples – This is fall’s most powerful superfood
Sweet Potato – It’s rich in vitamins, minerals, and other nutrients, and more nutritious than the common white potato
Butternut Squash – This is a versatile and nutritious addition to your fall diet
Pumpkin – From pumpkin spice lattes to soups, pies, and breads, pumpkin treats are ubiquitous during fall
Beef broth – A healthy, hearty dish combining beef bones and fall vegetables, beef broth is packed with nutrients
Other fall superfoods that you should load up on this season are carrots, leeks, parsnips, Brussel sprouts, pears, and cranberries.
6. Get Sufficient Sleep
Create a bedtime routine that’s conducive to sleep.
Unplug all technology at least an hour before you go to bed.
Avoid caffeinated drinks later in the day. Sip on warm herbal teas instead.
Spritz this Lavender Pillow Spray to help you sleep through the night.
Use any of these natural sleep remedies if you suffer from insomnia.
While you want to diffuse ‘sleepy’ essential oils at the end of the day, you want to avoid these during the day, especially if you experience fall fatigue.
From mornings to late afternoon, use energy-boosting essential oils to keep your energy levels up. Adding this Energy Synery Blend to your diffuser is the easiest way to get the energizing benefits. This blend, from Plant Therapy, is especially formulated by certified aromatherapists to provide an extra boost when energy levels are low.
If you don’t have a diffuser, use any of these 25 ways to use essential oils without a diffuser.
8. Schedule in regular exercise
Regular exercise is so important for keeping those energy levels high and overcoming fall fatigue. It may seem contradictory but studies show that even mild activity can help boost energy.
The best thing to do is combine your outdoor time, sun exposure time and exercise. Go for a walk or short hike outdoors while the sun is shining. Get out during your lunch break and walk around in the midday sun.
On days when it’s too cold to go outdoors, do an indoor workout. Don’t let the cold weather stop you from exercising altogether. Put on some music and dance or do some gentle yoga movements.
Join a neighborhood fitness club if you feel unmotivated working out alone at home.
9. Find new activities for the fall
There is no reason you have to keep doing the same exercise year-round. The change of the season is a good reason to try out new activities.
Organize a weekend bike rides with family or friends and soak in the profusion of colors all around. Or invite friends to spend the day at a pumpkin patch or apple picking at an orchard. Spending time with others can help just as much as the activities themselves.
10. Change your fall morning routine
Create a fall morning routine is integral to keeping your energy levels high through the day. When you start the day right it sets you up to be more energetic, efficient, and productive all day.
These fall morning routine ideas help you feel centered and balanced at the start of the day. This can be immensely helpful with fighting fall fatigue through the day.
Last but not least, Don’t Forget Your Doctor Check-Ups
You should also consider a doctor check-up during the fall season. This is a good time for a complete physical to address any concerns you have with your doctor.
Your doctor may advise you to do routine bloodwork to determine if there are any other factors contributing to your fatigue. If you have a nutrient deficiencies, hormonal imbalance, thyroid conditions or anemia that are causing the tiredness, your doctor may prescribe some treatment regimen to overcome it.
Don’t let fall fatigue ruin the season for you. Implementing some or all of the techniques above can help you feel refreshed and reenergized so you can make the most of this wonderful season.
Disclaimer: This information is not intended to serve as medical advice. Please consult your doctor before using any natural medication or if you experience any unusual symptoms. See Full Disclaimer here.