7 Ways to Nurture Your Body This Autumn

Guest post from Nutritionist and Hormone Expert Sarah Gale

As summer fades and the days grow shorter, autumn often feels like a fresh chapter. If summer was expansive, fun-loving energy, the “ber” months bring a sense of slowing down, turning inward and craving more comfort.

This seasonal shift calls for new routines, ones that can influence not just how we feel day-to-day, but also our hormones, mood, energy and even our skin. Rather than fighting against the changes, autumn is the perfect time to pause, reset and gently nurture your body.

Here are seven simple, practical ways to support yourself through the season.

 

 

1. Sync with Natural Light.

Less daylight in autumn can throw off your circadian rhythm, the body’s internal clock that regulates hormones, energy and sleep. Reduced light exposure lowers serotonin (your happy hormone) and melatonin (your sleep hormone), which is why many women notice dips in mood, mid-afternoon energy slumps or trouble sleeping at this time of year.

To help combat this, aim to get outside in the morning within an hour of waking, even for a 10–15 minute walk. This exposure to natural light helps reset your circadian rhythm, lifts mood and makes it easier to fall asleep later. Get outside even on cloudy or rainy days; or if you can’t find time, consider using a light box to mimic morning sunlight.

 

2. Balance Comfort Meals.

As the weather cools, the body naturally leans towards heavier, carb-rich foods for warmth and quick energy. While comforting, too many carbs can lead to blood sugar spikes, which contribute to cravings, energy dips and that dreaded 3pm slump.

Instead of relying on creamy pastas or risottos alone, pair them with a good source of protein such as meat, poultry, fish or tofu. Adding in additional protein helps to keep blood sugar steady, energy levels more consistent and hormones more balanced.

 

3. Protect Your Skin Barrier.

Colder air outside combined with indoor heating can strip moisture from the skin, leaving it dry, tight and more prone to irritation. For many women, autumn can also trigger flare-ups of conditions like eczema or breakouts.

Supporting your skin from the inside by focusing on skin nourishing foods like omega-3-rich salmon, walnuts and flaxseeds can help to reduce dryness and inflammation.

 

 

4. Support Immunity with Vitamin D.

With fewer hours of daylight and more time indoors, vitamin D levels often dip during autumn. Low vitamin D has been linked with fatigue, lowered immunity, mood changes and hormone imbalances. This can make seasonal colds hit harder and recovery slower.

Try to get outside as much as possible or book a holiday for some winter sun, but most people will need a vitamin D supplement through autumn and winter. In fact, the NHS recommends that everyone in the UK takes a vitamin D supplement between September and March to keep levels topped up.

 

5. Stay On Top of Hydration.

Even mild dehydration can affect digestion, concentration and energy levels yet our thirst response naturally decreases in colder months. It’s easy to drink less without realising, especially when you’re reaching for more tea and coffee.

Try to keep a glass or bottle of water nearby and include hydrating foods such as soups, stews and herbal teas. Get creative with your drinks too if plain water doesn’t excite you. Try adding different fresh fruits and herbs or add in an electrolyte sachet, especially if you’re feeling particularly fatigued.

 

 

6. Add in Cosy Rituals.

Autumn can feel like a busy season with school runs, work deadlines and the lead up to the festive period. Combined with darker mornings, it’s easy for the body to slip into “fight-or-flight” mode where cortisol runs high. Elevated cortisol can affect sleep, appetite, digestion, immunity, mood and much more.

Create small evening rituals that signal the body to wind down. This might be a herbal tea, journaling, reading, gentle breathing, creative activities or a warm bath. Setting digital boundaries like switching off screens an hour before bed helps calm the nervous system and supports more restorative sleep.

 

7. Embrace Restorative Sleep.

Darker evenings are nature’s way of nudging us towards rest, yet many of us override these cues with late nights and endless scrolling. Poor-quality sleep disrupts hormones like insulin and cortisol, both of which are essential for stable energy, mood and overall wellbeing.

Try bringing your bedtime forward slightly in autumn to align with longer nights. We are cyclical beings and naturally need more rest during the colder months. Keep your bedroom cool and dark and avoid screens before bed to allow melatonin to rise naturally.

 

Autumn invites us to slow down, nurture and reset. By making small, intentional changes you can support your hormones, energy and mood through the season. So, instead of seeing autumn as the end of summer, think of it as an opportunity to create nourishing foundations before winter arrives.

 

Meet Sarah...

 

 

Sarah Gale is a Registered Nutritional Therapist, Clinical Nutritionist DipION mBANT and hormone expert and helps women who just can’t lose weight break free of the diet cycle, rebalance their hormones and feel confident in their own skin again.

After a lifetime a hating her body and chronic yo-yo dieting, Sarah realised that yo-yo diets didn’t have the answers and by balancing her hormones, fixing her metabolism and working on her mindset she could finally lose the weight and get her self-confidence back.

You can find out more about Sarah and the services she offers over at Sarah Gale Nutrition.