As we transition from the vibrant warmth of summer into the cosy, quieter energy of autumn and winter, it’s natural for our bodies and minds to react. This seasonal shift calls for a gentle change in how we care for ourselves.
In Functional Medicine, we don’t just wait for symptoms to appear; we look ahead and plan so you can stay as well as possible. This is about being proactive, not reactive, to the shorter days and cooler temperatures.
What We See in the Functional Medicine Clinic
As the seasons turn, many people find that their energy dips, their sleep changes, and their mood shifts. This is very common and a normal response to changes in light and routine.
Here are a few things we often talk about with our patients during this time –
- The “Winter Slump” and SAD. Many people experience the “winter slump,” a general feeling of low energy, tiredness, and a pull toward hibernation. For some, this is more pronounced and may be related to Seasonal Affective Disorder (SAD), a type of depression linked to the change in seasons. The core issue here is often a lack of natural sunlight, which impacts our production of mood-regulating chemicals and our internal body clock.
- Routine Drift. The structured, often lighter routines of summer give way to busier work or school schedules, and less daylight makes it harder to stick to outdoor activity or consistent sleep times.
- Immune System Adjustments. Cooler weather and spending more time indoors means your immune system works a bit harder. We often see folks dealing with more frequent colds or noticing their underlying chronic conditions feel a little louder.
Simple, Powerful Tools to Keep Feeling Well
The good news is that by looking ahead and incorporating simple tools now, you can keep your energy steady and your spirits bright all season long. This is all about planning ahead to keep yourself nourished and balanced.
1. Harness the Light
Because a lack of sunlight is a major driver of seasonal changes, being intentional about light exposure is key.
- Get Outside Early. Make it a non-negotiable part of your morning. As soon as you wake up, step outside for 10–15 minutes, even if it’s cloudy. This natural light signals to your brain that the day has begun, which helps regulate your mood and your nighttime sleep. If you can’t get outside, find the window with the most light early morning, and sit there. Keep it simple.
- Consider a Light Therapy Lamp. If you struggle with the darker mornings, a bright white light lamp (usually 10,000 lux) used for 30 minutes each morning can be a wonderful tool to lift your mood.
2. Nourish from the Inside Out
Autumn is the season of the harvest and the perfect time to switch from light summer meals to deeply grounding, warm, and immune-supporting foods.
- Embrace Warm Meals. Trade cold smoothies and salads for warm soups, stews, and roasted vegetables. This is where your slow cooker becomes a true friend! Warm meals are often easier on your digestion and feel comforting.
- Eat Your Colours. Seasonal colourful root vegetables (carrots, sweet potatoes, beets) and cruciferous vegetables (broccoli, cabbage and sprouts), support immune system function with an array of antioxidants and healthy polyphenols. Load up on these for key vitamins, minerals, and fibre.
- Focus on Vitamin D: Made in our skin by sunlight in summer, Vitamin D is crucial for both mood and immune health. However, between October and March the sunlight frequencies in the UK don’t support the production of vitamin D, so supplementation is needed to support your system. We recommend supplementing at least 1000iu per day (and for many the requirement is much higher when we test), to maintain optimal levels. You can order easy home Vitamin D tests from an NHS lab here: https://www.vitamindtest.org.uk/index.html
3. Move and Rest Intentionally
It’s easy to let physical activity slide when the weather is cold and dark, but consistent movement and quality rest are your anchors for wellness.
- Routine Movement. Find ways to bring movement indoors or schedule it during the sunniest part of your day. This could be a brisk walk during your lunch break, an indoor yoga session, or a trip to the gym. Consistency is more important than intensity.
- Protect Your Sleep. As the days get shorter, you may naturally need an extra half-hour of sleep. Honour that! Develop a routine and aim to go to bed and wake up at roughly the same time (even on weekends), to support your internal clock.
- Allow for Quiet Time. The autumn energy invites a natural slowing down. Give yourself permission to read, journal, or simply sit quietly. This downtime is restorative and prevents burnout later in the season.
Plan Ahead to Thrive
This shift in seasons is not something to just endure; it’s an opportunity to adjust your self-care routine so you can thrive. By making small, mindful changes now, like stepping outside every morning, cooking a nourishing soup, and protecting your sleep, you’re building a strong foundation for the months ahead.
We encourage you to look at your calendar, see the changes coming, and make a loving commitment to yourself to keep being well.
If you’d like personalised guidance on supporting your energy, mood, and immune system this season, please reach out to our treatment planning team. We are here to help you create your optimal wellness plan.
