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  • Writer's pictureRedwood Naturopathic Medicine

Wellness Through Fall & Winter


As the leaves fall and the days grow shorter, nature signals the transition from autumn to winter. These seasons bring unique challenges and opportunities for nurturing your health. We have created this guide to help you move through the autumn and winter months with natural, holistic practices to help you thrive during this time of year.


Fall: Embracing the Season of Change

Autumn is a season of vibrant colors, crisp air, and a sense of change in the environment. As the leaves fall and the days gradually grow shorter, it's an opportune time to transition your lifestyle in harmony with nature's rhythm. Here's how you can make the most of this transformative season:


  • Immune Boosters: With the onset of fall, it's essential to focus on strengthening your immune system. As cold and flu season approaches, consider integrating immune-boosting foods and supplements into your diet. Garlic, with its natural antimicrobial properties, can be an excellent addition to your meals. Ginger, with its anti-inflammatory and immune-enhancing properties, is another valuable ally. Medicinal mushrooms like reishi, shiitake, and maitake are known for their immune-strengthening abilities and can be consumed in various forms, including capsules, teas, or added to soups and stews.



  • Seasonal Produce: Fall is the season of harvest, offering an array of nutrient-dense, seasonal fruits and vegetables. Pumpkin, butternut squash, sweet potatoes, and apples are not only delicious but also packed with essential vitamins and minerals. These foods can provide your body with the nutrients it needs while supporting your overall well-being. Their rich colors, from deep orange to vibrant red, indicate high levels of antioxidants, which help combat oxidative stress and inflammation in your body.

  • Mindful Practices: As the days grow shorter and darkness prevails, it's easy to experience a shift in mood and energy levels. To combat these seasonal changes and maintain your emotional well-being, incorporate mindfulness practices into your daily routine. Meditation, yoga, or even simply taking contemplative walks in nature can help reduce stress and promote mental clarity. Practicing mindfulness allows you to stay grounded and aligned with the changes happening both in your inner world and the external environment.

  • Seasonal Aromatherapy: Aromatherapy using essential oils like cinnamon, clove, and frankincense can enhance the cozy, comforting atmosphere of the fall season. Diffusing these scents in your home or using them during relaxation practices can have a positive impact on your mood and create a sense of well-being.

  • Hydration: While cooler temperatures may reduce your thirst sensation, it's vital to maintain proper hydration throughout the year. Adequate water intake supports various bodily functions, including digestion, circulation, and detoxification. To make hydration more appealing during the fall, infuse your water with slices of fresh fruits like apples, pears, or citrus. You can also enjoy herbal teas, such as chamomile or cinnamon, which provide warmth and hydration simultaneously.

  • Physical Activity: Fall is an ideal season to engage in outdoor activities. Enjoy nature's changing colors by going for hikes, walks, or bike rides. The crisp, cool air invigorates your body, and the scenery can be quite inspiring. Layer up with warm, moisture-wicking clothing to stay comfortable during your outdoor adventures.



Fall is a season of transition, a time to prepare your body for the colder months ahead and embrace the beauty of change in the world around you. By focusing on immune support, nourishing foods, mindful practices, aromatherapy, hydration, and physical activity, you can ensure your health and well-being align with the natural rhythms of autumn. These holistic practices will help you not only thrive but also appreciate the unique gifts that this season offers.


Winter: Nourishing Your Inner Fire

Winter is a season of stillness and introspection. It's a time when nature retreats, and the world often feels quieter. Nurturing your health during this season is about focusing on nourishment, resilience, and finding warmth within. Here's how you can make the most of the winter months:


  • Vitamin D and Sunlight: In winter, daylight hours are shorter, and people often spend more time indoors. This can lead to reduced exposure to sunlight, which is necessary for vitamin D production. Consider taking a vitamin D supplement, especially if you live in a region with limited winter sunshine. However, whenever possible, try to spend time outdoors, even on cloudy days, to absorb natural light, which can help regulate mood and support immune function.

  • Warm and Nourishing Foods: Winter is the perfect time for hearty, warming meals. Soups, stews, and herbal teas become your allies in staying cozy and well-nourished. Incorporate ingredients such as turmeric, ginger, and garlic, which have natural anti-inflammatory and immune-boosting properties. These foods not only provide comfort but also support your immune system and overall well-being during the colder months.

  • Hydration: Despite the cold weather, it's essential to maintain proper hydration. The dry, indoor heat can lead to increased water loss through respiration and can contribute to dehydration. Keep a water bottle on hand and consider warm, herbal teas, like chamomile or ginger, to keep you hydrated while also providing comfort.


  • Sleep Support: Longer nights provide an excellent opportunity for rest and recuperation. Ensure that you prioritize sleep and maintain a consistent sleep schedule. Adequate and restful sleep is vital for your body's natural healing and repair processes. Create a sleep-conducive environment by keeping your bedroom dark, cool, and free from distractions.

  • Self-Care Rituals: Establish self-care rituals to pamper yourself and promote relaxation. Warm baths with Epsom salts and essential oils, such as lavender or eucalyptus, can help soothe sore muscles and provide mental relaxation. You can also explore aromatherapy, gentle yoga, or meditation practices to create a sense of calm and inner warmth.


  • Physical Activity: While it may be tempting to hibernate during the winter months, maintaining regular physical activity is crucial for circulation, energy, and overall well-being. Find indoor activities that you enjoy, such as yoga, Pilates, or dancing. If you prefer outdoor activities, bundle up in appropriate clothing and enjoy the invigorating experience of winter sports like skiing, ice skating, or snowshoeing.


In summary, winter is a time to turn inward, finding nourishment, resilience, and warmth within yourself. By focusing on essential aspects like vitamin D, warming foods, hydration, sleep, self-care rituals, and physical activity, you can ensure your well-being aligns with the peaceful and introspective nature of the winter season. Embrace the stillness and allow it to rejuvenate your body and spirit, so you can emerge in spring with renewed vitality and energy.


By embracing the wisdom of the seasons and making natural, holistic adjustments to your lifestyle, you can nurture your health throughout the year. Autumn and winter provide a unique opportunity for introspection, self-care, and nourishing your body. So, let's journey together through these transformative seasons, aligning our well-being with the cycles of nature and finding health, comfort, and resilience in the process.




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