As the vibrant greens of summer fade into goldens and frosty mornings, autumn, and winter usher in a unique opportunity to connect with nature, nourish your body, and embrace the rhythms of the season. These colder months may seem challenging for some of us, especially as we go through menopause, but with a positive mindset and small seasonal lifestyle shifts, they can be deeply enriching. By aligning with the natural world and its bounty, you can find comfort, vitality, and joy during this transformative phase of life.
How can we see the Seasonal Connection as a Gift?
Autumn and winter are seasons of transition and rest. As trees shed their leaves and animals prepare for hibernation, we’re reminded of the importance of slowing down and turning inward. This can mirror the menopausal journey—a time of profound change, growth, and reflection.
Spending time in nature can be grounding and energising. Walking through crunchy leaves or admiring frosted branches is a delight as it stimulates your senses, helps lower stress hormones, and connects you with the cycles of the earth. Research has shown that immersing yourself in nature reduces cortisol levels, which can alleviate menopause-related anxiety, hot flushes, and mood swings.
How can we adapt exercising to match the seasons?
Cooler temperatures and shorter days don’t mean you need to retreat indoors entirely. In fact, autumn, and winter present ideal conditions for invigorating outdoor exercise. Walking briskly in the crisp air, hiking through woodland trails, wrapping up warm and walking along a beach at low tide or even trying activities like winter yoga in the park can boost endorphins, strengthen your heart, and improve bone density—an essential focus during menopause.
Outdoor exercise helps to regulate your circadian rhythms. Natural light exposure during the day supports better sleep at night, a crucial benefit for those of us dealing with menopausal sleep disturbances or insomnia. Bundle up in cozy layers and make outdoor movement a non-negotiable part of your routine.
How can we align our Lifestyle with the Season?
Menopause is a time to embrace self-care, and aligning your lifestyle with the rhythms of autumn and winter can bring significant balance. The shorter days and longer nights are a sign to slow down. Take this opportunity to prioritise self-care, rest, and relaxation:
- Adjust your bedtime: Synchronise with the earlier sunsets by going to bed slightly earlier. This aligns with your body’s natural melatonin production, supporting restorative sleep.
- Create a cozy evening routine: Light candles, enjoy a warm bath infused with calming essential oils like lavender, and sip on herbal teas like chamomile or valerian root.
- Practice mindful introspection: Journaling or meditating can help you reflect and find meaning at this stage of life.
How can seasonal eating give us greater balance?
Autumn and winter are rich with seasonal foods that naturally support your body’s needs during menopause. These nutrient-dense choices help regulate hormones, support bone health, and boost mood whilst keeping our calorie intake lower guarding against weight gain:
- Root vegetables: Sweet potatoes, carrots, and parsnips are excellent sources of complex carbohydrates, which stabilise your blood sugar and combat any mood swings.
- Dark leafy greens: Kale, Swiss chard, and spinach are packed with calcium and magnesium to support bone density, ease muscle cramps as well as supporting better sleep.
- Squashes and pumpkins: Rich in beta-carotene, these promote skin health and reduce oxidative stress.
- Cranberries and pomegranates: High in antioxidants, these fruits support your heart health and combat inflammation.
- Warming spices: Cinnamon, ginger, and turmeric not only add flavour but also help reduce inflammation and improve your circulation.
Use these seasonal ingredients in soups, stews, and roasted dishes for comfort and nourishment. If like me, you’re a Jamie Oliver fan, dip into his seasonal cooking campaigns online for some wonderful ideas of how to use these seasonal foods in exciting, flavoursome meals. Adding omega-3-rich foods like walnuts, flaxseeds, and fatty fish can also combat menopause-related mood changes and support brain health.
Is autumn and winter a good time to practice joy and gratitude?
The quieter seasons when we tend to slow down and spend more time indoors with our thoughts invite us to appreciate small, meaningful moments. Embrace the sensory pleasures of autumn and winter—the glow of a string of sparkly lights, the aroma of mulled wine, or the coziness of a knitted jumper. Practicing gratitude for these experiences can shift your focus from the challenges of menopause to its gifts of wisdom, resilience, and a renewed connection with yourself.
Engaging in creative hobbies like knitting, painting, or baking can also provide a therapeutic outlet and foster a sense of accomplishment. At a time of year when I can find myself experiencing Seasonal Affected Disorder (SAD) I like to reconnect with my hobbies. Knitting is such a mindful activity that helps me to leave my worries to one side and like baking, it has a wonderful outcome whether that is a cosy jumper or a try of homemade biscuits which bring a great sense of achievement and joy. Hobbies are a powerful way to focus on your abilities and celebrate what you can do.
Is autThriving Through Seasonal Rhythms
Every season brings its own set of challenges and joys but by embracing the unique beauty of autumn and winter, when you may be feeling less get up and go than at other times, you can transform your menopause experience into one of vitality and joy. Connecting with nature, nourishing your body with seasonal foods, adjusting your lifestyle, and finding gratitude in the season’s quieter moments are all steps toward balance and wellbeing. Instead of resisting the change, lean into it and discover the power of seasonal living to support your journey.
For More Help
For more ideas on how to embrace the joys and opportunities that autumn and winter offer us you may want to look at our short YouTube video where we discuss the importance of engaging with these seasons. To watch the video, go to https://youtu.be/38Ae39eS_aw
For more support on how to thrive through menopause, for you personally or for your workplace go to www.phoenixwellness.co.uk or email Jeanette@phoenixwellness.co.uk