As the summer ends, you may notice a shift in how you feel. It’s not just about the end of vacation or the return to school; there’s a biological reason for the way your energy levels change when the seasons do.
When the weather changes, many people experience shifts in mood, energy, and motivation.
These changes can sometimes leave you feeling slower or more tired. Hormonal and nutritional factors may also contribute to feeling low or less energetic during this time of year.
Fortunately, there are ways to support your body through these seasonal transitions.
While you can’t stop the seasons from changing, you can take steps to maintain your energy levels and support your overall wellness throughout the fall months.
Below, we’ll share some tips on how to help your body adjust and keep your energy up as the weather cools.
Why Energy Levels Drop in Autumn
It’s common to feel a bit down when summer ends. But it’s not just about missing the warmer months; changes in your body are playing a role. One main factor is the reduction in sunlight. As the days get shorter and you spend more time indoors, there’s less exposure to sunlight, which can lead to a drop in serotonin levels. This may impact your mood and sleep patterns.
Additionally, changes in sunlight can affect your body’s internal clock, which may contribute to shifts in mood and energy levels. The time change can also affect how you feel, potentially influencing stress and anxiety.
Seasonal changes often come with shifts in diet and exercise habits. The autumn months bring holiday meals and cooler weather, which may lead to indulging in comfort foods and larger portions. Consuming more sugary snacks, processed foods, and caffeine can cause fluctuations in energy levels, leaving you feeling off balance.
As the weather cools and schedules get busier, it can be harder to stay active. Regular exercise plays a key role in supporting mood, energy, and overall wellness. If you’ve been active during the summer and then slow down in the fall, you might notice a drop in energy levels. Seasonal changes in energy can also affect more than your mood—they may impact your weight, nutrition, and overall well-being.
So, what can you do to keep your energy levels balanced this autumn?
How to Boost Your Autumn Energy Levels
Supporting your energy levels is about maintaining healthy habits and helping your body adjust to seasonal changes.
By making a few of the changes below, you may notice an improvement in how you feel.
Be Mindful Of Your Diet
In the summer, we tend to eat more nutrient-dense produce and fresh foods like salads and fruit.
However, in the cooler months, it’s common to consume more carbs, meats, sugars, and rich sauces, which are higher in calories but lower in nutrients.
Swapping your summer salad for a heavier dish like Alfredo pasta even a few days a week can reduce your intake of essential vitamins and minerals, which may contribute to feelings of fatigue, brain fog, and mood changes.
While indulging in seasonal treats like peanut butter cups on Halloween or turkey on Thanksgiving is fine, it’s important to pay attention to your intake of vitamins and minerals to ensure your body is getting the nutrients it needs.
If you’re looking to boost your energy with some key nutrients, consider adding the following to your meals:
- B Vitamins: B vitamins are essential for healthy metabolism, helping convert food into energy. They are known to support energy levels, with B-12 being particularly effective. Foods like seeds, beans, eggs, and liver are great sources, or you can consider a multivitamin supplement for a convenient boost.
- Vitamin C: Vitamin C is well-known for supporting immune health, but it also plays a key role in metabolism and cellular energy. It helps fuel mitochondria—the energy centers of your cells—so you feel more alert and energized. If you’re feeling low on energy, try eating an orange, a red bell pepper, or taking a vitamin C supplement that is highly bioavailable.
- Magnesium: Magnesium supports hundreds of body processes, including those related to mental clarity and mood. As an electrolyte, magnesium helps facilitate communication between your brain, muscles, and organs, leading to improved focus and responsiveness. If you don’t enjoy dark leafy greens like kale and spinach, magnesium supplements are a great alternative.
Stay Active
Exercise has long been recognized for its ability to boost energy levels, enhance mental clarity, and reduce stress.
During the autumn months, staying active is especially important. For some individuals, seasonal changes can bring about shifts in mood and energy, which may lead to feelings of low energy or sadness.
Research suggests that physical activity can help support overall well-being and alleviate these feelings.
Exercise triggers the release of endorphins, which are known to enhance mood and help you feel more content throughout the day. It also supports a healthy body clock and helps maintain hormonal balance, both of which can be affected by seasonal transitions.
We understand it can be challenging to find the motivation to exercise when the days are shorter.
However, you don’t need to engage in intense workouts to experience benefits. A simple 30-minute walk after work may be all it takes to boost your energy levels and improve sleep.
Soak Up The Sun (Or Take Vitamin D)
Sunlight helps regulate your body’s internal clock, and it’s also a key source of vitamin D, which plays an important role in supporting energy, immune function, mood, and more. During the summer, with bright sunlight and fewer layers of clothing, it’s easy to get a healthy dose of vitamin D in just 10 minutes.
However, as autumn approaches, the sun becomes weaker and is available for less time each day. When you bundle up in layers, it can also limit your exposure, making it take much longer to get the vitamin D your body needs. This is one reason why nearly 95% of Americans may not be getting enough.
Inadequate vitamin D levels can contribute to lower energy, mood fluctuations, and other concerns related to mental well-being. It can also affect bone and muscle health, potentially leading to issues like reduced bone density over time. Vitamin D is so essential that it is one of the most commonly recommended supplements.
If you find it difficult to spend 30-60 minutes outdoors during the autumn months, or simply want an extra boost, consider taking a vitamin D supplement.
Tip: Take a 30-minute walk each morning to get your exercise and your vitamin D from the sun at the same time!
Support Your Energy Levels This Autumn
Summer is over, and you’ve made a commitment to stay active this fall.
You’re determined not to let the cooler weather affect your energy levels or disrupt your wellness goals.
With the right approach to nutrition and regular physical activity, you can maintain your energy and stay focused throughout the season.
While autumn can present challenges, supporting your body with the right nutrients and exercise can help you stay energized and motivated.
If your schedule gets busy and it’s hard to keep up, consider filling in any nutritional gaps with Manna Liposomal Supplements.
FAQ
Energy levels often drop in autumn due to several factors. The primary reason is the reduction in sunlight, which leads to decreased production of serotonin, affecting mood and sleep patterns. Shorter days and longer nights also disrupt the body clock, further impacting hormonal balance and mood. Additionally, the cooler weather and holiday season can lead to changes in diet and exercise routines, contributing to lower energy levels.
To boost energy in autumn, focus on a diet rich in B vitamins, Vitamin C, and magnesium, which are crucial for metabolism and energy production. Include foods like seeds, beans, eggs, citrus fruits, bell peppers, dark leafy greens, and whole grains. Additionally, maintaining a balanced diet with nutrient-dense foods instead of relying heavily on sugary snacks and caffeine is important to avoid energy dips.
Exercise plays a vital role in maintaining energy levels by enhancing the production of endorphins, which are natural mood lifters. Regular physical activity, such as a 30-minute walk after work, can help stabilize the body clock, improve sleep, reduce stress, and prevent the seasonal affective disorder (SAD), keeping energy levels more consistent.
To maintain summer energy levels into the cooler months, continue engaging in physical activity regularly, eat a nutrient-rich diet, and manage stress effectively. Consider using a light therapy lamp if you experience significant drops in mood and energy due to reduced sunlight. Also, make sure to get enough sleep to help your body adjust to the seasonal changes smoothly.
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