Fighting Fall Fatigue

The change of seasons brings more than just new weather, it also shifts the way our bodies respond to food, mood, and energy. As the leaves fall so do our energy levels in part due to shorter days and our bodies adjusting to less sunlight and cooler temperatures. In this season of change our bodies produce less serotonin, a hormone that regulates mood and appetite. These lower levels can trigger cravings for carbohydrate rich foods like bread, pasta, and sweets or baked goods because they raise serotonin and seem to lift our mood. At the same time changes in melatonin, the hormone that controls sleep, can make us feel more tired but it also increases production of ghrelin, the hunger hormone and decreases production of leptin, the hormone that allows us to feel satiety. This results in increased cravings for heavier foods that provide comfort and warmth. These cravings are the body’s way of seeking balance and adapting to change. 

Cool Air Calls for Cozy Fare

There is no reason to deny the body’s cravings for fall foods but there is a healthy way to boost mood, energy, and immunity at the same time.

Fueled by Protein: Include at each meal to steady blood sugar and help you feel fuller, longer. This tip remains at the top of the list since it challenges the noted flux in hunger hormones by improving satiety. This includes poultry, fish, yogurts, cottage cheese, eggs, and plant-based selections like beans and lentils.

From Harvest to Plate: Start by adding foods like apples, acorn and butternut squash, pumpkin, sweet potatoes, parsnips, brussels sprouts, cranberries, and figs. They are packed with vitamins and minerals such as vitamin A, vitamin C, potassium, and magnesium, which support immune function and overall health. These are all great sources of fiber and wonderful selections for warm stews and crisp colorful salads.

Cozy Carbs: Choose complex carbs that count like oats, quinoa, sweet potatoes, or whole-grain breads. These foods are a good source of B vitamins, which helps support immune cell production and contributes to healthy brain and nervous system function.

Fall Flavors: Adding a touch of cinnamon, nutmeg, rosemary, or ginger enhances both the taste and smell of foods and are great alternatives to salt and sugar. All these spices are rich in antioxidants and have anti-inflammatory properties.

Add Some Sunshine to Your Plate: Let’s start the day sunny side up since egg yolks are a great source of vitamin D. Eggs aren’t the only source of vitamin D though. The American Heart Association recommends 1-2 servings of fatty fish per week, which contain Omega 3 fatty acids that support heart, brain and immune health, and provide vitamin D. This includes salmon, mackerel, herring, trout, sardines, and tuna. Both eggs and fish are great sources of protein as well! PS – keep an eye out for foods that are fortified with vitamin D, like cereals, yogurt, plant-based milks, orange juice, and oatmeal.

Vitamin D + Healthy Fats = The Perfect Pair: Vitamin D is a fat-soluble vitamin so cooking with healthy fats or even adding a serving size of oils, avocado, or nuts to foods increases absorption and efficiency. Adding almonds, walnuts, pumpkin, or sunflower seeds to fortified yogurts or cereals is a great way to add crunch and boost your D!

I am happy to be back and sharing information with our fitness community. If you have any questions about food and nutrition, feel free to email me sleatright7@gmail.com or DM @sharardnyc on Instagram. If you are interested in counseling, I accept most major insurance plans.

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