Crisp, cool air scented with woodsmoke. Crimson- and flame-hued leaves. Pumpkin spice lattes and apple cider. These signs signal the start of fall, the season of new beginnings. As the days begin to shorten, we return to work or school, with the carefree hours of summer in our rearview mirrors. To smoothly navigate this shift, try these simple routines to promote your health and reduce any feelings of anxiousness.
Sync with the seasons
As the leaves change color and temperatures drop, your body undergoes its own seasonal shift—including changes in your gut microbiome. Research suggests that as we move into fall, gut bacteria can lose diversity, making it even more essential to feed your microbiome with nutrients that support its health.1 To maintain a robust digestive system and healthy body during this transition, consider the following strategies:
Embrace seasonal produce
Fall brings a bounty of nutrient-rich fruits and vegetables that can support your gut health. Apples, pears, pumpkins, sweet butternut squash, peppery radishes, and leafy kale are not only delicious but also rich in fiber and prebiotics, which nourish beneficial gut bacteria.2 Make a point to visit local farmers' markets and farmstands, or pick your own produce at nearby orchards.
This autumn, begin with seasonal fruits and vegetables, and prepare them in your oven, slow cooker, pressure cooker, or Dutch oven. Throw in winter spices (like cinnamon, nutmeg, or clove), hardy herbs (like rosemary or sage), and fresh citrus (like orange or lemon) to flavor your dishes plus scent your home.
Consider these ideas for a start:
Orange-rosemary cranberry sauce: Simmer fresh or frozen cranberries with orange juice and zest, fresh rosemary sprigs, monk fruit sweetener or molasses, and salt to taste. Serve with sliced roast turkey.
Spaghetti (squash) and meatballs: Halve a spaghetti squash vertically, scoop out and discard the seeds, and place the squash cut-side-down on a greased baking sheet. Roast in a 400-degree-F oven until tender, about 40 minutes. Scrape flesh into “noodles,” then serve with meatballs.
Veggie chili with butternut squash: Saute chopped butternut squash, red onion, garlic, bell pepper, and jalapeno. Add (rinsed and drained) canned pinto and black beans, canned diced tomatoes with their juices, vegetable broth, chili powder, salt, and pepper. Bring to a boil, then cover and simmer until the vegetables are tender and the stew thickens. Squeeze in fresh lime juice and top with sliced avocado, tortilla chips, and Greek yogurt or sour cream.
Braised pork with sweet root vegetables: Put into your Dutch oven or slow cooker and toss sliced red onions, carrots, parsnips, and garlic. Add a boneless pork shoulder, cut into a few pieces. Pour in canned whole tomatoes and fresh orange juice, with salt and pepper to taste. Cover and cook on low until the meat is fork-tender. Serve over pasta, showering with Parmigiano-Reggiano cheese and chopped fresh basil.
Incorporate fermented foods
As the weather cools, it's an ideal time to explore the world of fermented foods. These probiotic-rich options like sauerkraut, kimchi, and kefir can introduce beneficial bacteria into your gut, supporting your microbiome as it adapts to seasonal changes.3 If you're new to fermented foods, start with small amounts and gradually increase your intake to allow your digestive system to adjust. The tangy flavors of these foods complement hearty fall dishes perfectly, adding both nutrition and complexity to your meals.
For a fun fall activity, consider making your own ferments at home—it's easier than you might think and can be a rewarding way to support your gut health. Start with a simple sauerkraut or try fermenting your own pickles. For those interested in exploring further, try this popular recipe for a DIY Kombucha Probiotic Elixir designed to support a healthy gut from Viome Precision Nutrition expert Hilary Keiser. As you experiment with fermentation, you'll not only be nourishing your gut but also connecting with ancient food traditions that have sustained cultures through changing seasons for millennia.
Stay hydrated
As the air becomes drier and heating systems kick in, it's crucial to maintain proper hydration to support digestive health and overall well-being. While it's easy to remember to drink water during hot summer months, don't let cooler temperatures fool you into thinking you need less hydration. Aim for at least 8 glasses of water a day, and consider warm options like herbal teas or homemade broths that not only hydrate but also comfort you as temperatures drop. Proper hydration helps maintain the mucus layer in your gut, which is essential for a healthy microbiome and efficient digestion.
Get moving outdoors
As temperatures cool, it might be tempting to become less active, but regular movement can positively influence your gut microbial composition.5 Take advantage of the beautiful fall weather to get outside and move your body. Try a foliage hike or bike ride to soak up fall colors while breaking a sweat, or visit a hilly apple orchard for a workout that doubles as a classic autumn pursuit. For a dose of community with fresh air, attend outdoor sporting events like local college football games. When the days get colder, warm up with heated clothing, fleece-lined leggings, or reusable heat packs.
If outdoor exercise isn't your preference, consider indoor activities like dancing, yoga, or home workouts. Aim for at least 30 minutes of moderate exercise most days of the week. Not only will this benefit your gut health, but it can also boost your mood and energy levels during the shorter days of fall. Remember, staying active is key to maintaining both physical and mental well-being as the seasons change.
Seek out light
Fewer daylight hours in the fall and winter mean less sunlight, which can bring on seasonal affective disorder (SAD), a type of depression. Even if darker days don’t bring you down, though, you might find it challenging to adjust to shorter days. To boost your mood and help you sleep, begin your days by heading outside or sitting in front of a 10,000-lux light therapy lamp and reading a new book.
Later, a couple of hours before you go to bed, dim the lights. The darkness will cue your body that it’s time to release melatonin and shift into rest mode. Since electronic devices emit blue light (which stimulates your brain to stay awake), consider shutting them off. Otherwise, visit the Settings function on your phone to adjust the screen (choose “Night Shift” mode on iPhones and iPads and use the Night Light or Blue Light feature on many Android devices).
Reduce stress
The transition to fall often brings new routines and increased responsibilities, which can lead to stress—a known disruptor of gut health. Chronic stress can negatively impact your microbiome and digestive function.6 Combat this by incorporating stress-reduction techniques into your daily routine.
Practice mindfulness or meditation, even if it's just for a few minutes each day. Try gentle yoga or tai chi, which can be particularly grounding during this season of change. Create a cozy corner in your home for reading or journaling, allowing yourself time to unwind and process your thoughts. Remember, a calm mind contributes to a happy gut.
Get cozy
Give your space a fall makeover by adding layers of warmth. To achieve what the Danish call hygge (coziness), invest in some soft, thick, textured throws, and drape them over your bed and sofa. Bring the outdoors in by arranging pinecones and autumn leaves on your mantel or placing a rosemary bush on your kitchen table. Arrange your fluffiest slippers by the bed and an assortment of long, inviting novels on your living room table. Light some candles, then curl up and nest.
References:
O'Connell, C. (2020. Dec. 16). Wild Rituals column, Psychology Today. online at psychologytoday.com.
Davenport, E. R., Mizrahi-Man, O., Michelini, K., Barreiro, L. B., Ober, C., & Gilad, Y. (2014). Seasonal variation in human gut microbiome composition. PloS one, 9(3), e90731.
Holscher, H. D. (2017). Dietary fiber and prebiotics and the gastrointestinal microbiota. Gut Microbes, 8(2), 172-184.
Marco, M. L., Heeney, D., Binda, S., Cifelli, C. J., Cotter, P. D., Foligné, B., ... & Hutkins, R. (2017). Health benefits of fermented foods: microbiota and beyond. Current Opinion in Biotechnology, 44, 94-102.
Karl, J. P., Hatch, A. M., Arcidiacono, S. M., Pearce, S. C., Pantoja-Feliciano, I. G., Doherty, L. A., & Soares, J. W. (2018). Effects of psychological, environmental and physical stressors on the gut microbiota. Frontiers in Microbiology, 9, 2013.
Mailing, L. J., Allen, J. M., Buford, T. W., Fields, C. J., & Woods, J. A. (2019). Exercise and the gut microbiome: a review of the evidence, potential mechanisms, and implications for human health. Exercise and Sport Sciences Reviews, 47(2), 75-85.
