Fall Health Routines
November is a welcome time to plug into supportive practices that can help to ground our health well through the New Year before the Holidays pick up. So here are our favorite Fall health routines.
Circadian rhythm 101 for daylight savings
Daylight savings can be a bit of a shock for our bodies internal timekeeper otherwise known as our circadian rhythm. Our circadian rhythm is the internal clock that governs the fluctuations of our critical hormones cortisol and melatonin that impact everything from our energy, hormones, sleep patterns, inflammation levels and even gut motility just to name a few. When the clocks change, it can throw off our circadian rhythm and take sometimes a week or even two to readjust our internal clocks and feel back in the groove of our schedule. But not all is lost, we can use the same foundations we teach inside of our Nourished Gut Guide (NGG) to help realign our circadian rhythm more quickly and efficiently after the clocks change this Sunday.
The two most significant influences on our circadian rhythms is the timing of light exposure and meal times. So focusing on consistently practicing these foundations can make a big difference to support our bodies not only through the time change but all the way through the Fall and Winter season when the light is low.
First morning light is a major supporter of stimulating the rise of cortisol first thing in the morning which is critical for a healthy circadian rhythm. Making sure to get natural light within one hour of waking is the key ingredient to help stimulate the most healthy cortisol response. If the sun is up, this might mean getting outside for a walk or standing by a large window without sunglasses to get your eyes exposed to light. If you are up before the sun or it's just a gloomy, dark morning using a light box that emits 10,000 IU of light can help to mimic natural light for the key cortisol response. Next is signaling to the body that its morning through enjoying a meal! The first meal of the day helps to reset the circadian rhythm sensors located in the gut - so having a breakfast meal with 1-2 hours of waking is key to generating a healthy cortisol rhythm. Two seemingly simple practices that have a major impact on your bodies hormonal rhythms.
Fall Medicine Cabinet Staples
We don’t plan when we get sick, so let’s get your medicine cabinets stocked with some of our favorite remedies to support your digestion and immune health through the whole Winter season.
Bitters
I consider Bitters a medicine cabinet staple for the whole family. Bitters help to support the production of digestive secretions to improve digestion and help to eliminate heartburn, indigestion and sour stomach. You can add a full dropper to a small glass of water or take it directly into your mouth before meals to support digestion or between meals if you are experiencing any digestive symptoms.
MegaIgG2000
My go-to first line of support for digestive symptoms. MegaIgG2000 is an immunoglobulin that supports the GI immune system, helps to heal the gut barrier and calm an overall stressed gut. It is especially helpful if someone experiences GI pain, loose stools, the stomach bug or GI discomfort. Mix a scoop into any liquid or into a smoothie once per day.
Immune Charge
A blend of key immune nutrients to support optimal immune health. This is a great one-stop-shop product to have on hand and start using at the first sign of a cold or flu. I also like to bring a couple of the mini bottles when I travel just in case. Take one serving per day at the first sign of a cold or sickness and don’t exceed a week.
Throat Spray
A travel staple of mine but also my go-to for any sore throat or upper respiratory cold. This biocidin throat spray contains a mix of botanicals that support the protective immune system in the throat to reduce the risk of picking up a pathogen while traveling or in crowded spaces. While it also soothes inflamed tissues and provides key botanicals that can help clear any pathogen that might be responsible for a sore throat or sickness. Take 5 sprays into the back of the throat, can use 1-3 x per day.
For access to the above supplements, we have created a Digestion and Immune Support protocol inside of our supplement dispensary.
To gain access to this dispensary click the button below and sign up. Once you’re signed in you will be taken to the Digestion and Immune support protocol list. If you are already a member of our dispensary simply login from the button below. Look for the Digestion and Immune Support Protocol once you’re in! If you find you need further assistance please email hello@abovehealthnutrition.com
Seasonal Fall Foods for Gut Health
Fall is the season for root vegetables, squash, apples and so many of our favorite starchy plants that are key foods for gut health. Starchy plants help to feed our beneficial microbiome which is a huge player in maintaining optimal gut health.
Low beneficial bacteria levels are a common dynamic we see in testing when we look deeper into our clients gut health through comprehensive stool testing. A major culprit leading to those depleted beneficial microbe levels is the lack of key food sources for our beneficial gut bugs.
Well Fall is chock full of those critical starchy fiber foods, so here is a list of our favorite gut loving seasonal Fall foods:
Delicata squash
Butternut squash
Carrots
Apples
Sweet potatoes
Potatoes
Spaghetti squash
Eggplant
Pears
Beets
Turnips
Parsnips
Our simple recommendation for enjoying any of these Fall favorites, roast them 450 degrees with olive oil and salt. You certainly can get fancier than that if you choose, but you won’t regret keeping it simple either!
Cold Days, Warm Beverages: Coconut Turmeric Chai
Grab this recipe while it’s hot!
We found the beverage we will be sipping on all Fall and Winter and it is built around an organic turmeric chai spice blend from a company called Jahmu. Traditionally Jamu is an Indonesian blend notable for its herbal medicinal benefits. Jahmu chai is not different, a mix of turmeric, ginger, cinnamon, fenugreek, cardamom, fennel seeds, cloves, nutmeg and black pepper. This herb blend is packed with anti-inflammatory herbs that provide beneficial polyphenol rich plant compounds that benefit our gut, immune and hormone health. It all blends together to a delicious warm beverage that feels good, tastes good and does good.
Here is our favorite recipe:
1 tsp Jahmu turmeric chai
2 tsp honey
½ cup coconut milk
8oz boiling water
Mix together and enjoy!
We have a code for you to enjoy! Go here to: Jahmu and use the code Abovehealth for 10% off
We love to hear from you! Let us know if our Fall favorites become any of your Fall favorites!
In good health,
Abby
