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September still flirts with summer, but as soon as October begins, it's clear: autumn is here. Summer dresses and slippers are stowed away in the attic, while warm sweaters take over the wardrobe. After six months of bright sunshine , the season of shorter days and longer nights has arrived . The transition to the darker months can significantly impact your energy levels . Many people experience symptoms of autumn fatigue. How do you cope with this fatigue , and what can you do to stay energetic and balanced?

In this blog, we delve deeper into the influence of daylight and offer 8 natural tips to beat autumn fatigue.

What is autumn fatigue?

Autumn fatigue occurs because the body's natural rhythm changes with the seasons. During the sunny summer months, our bodies produce sufficient serotonin, a hormone that gives us energy and improves our mood. But as the days get shorter and daylight decreases, serotonin production also declines . Simultaneously, the production of melatonin, our sleep hormone , increases, which can lead to feelings of drowsiness and fatigue. This explains why many people feel listless and have less energy during autumn.

However, it is not only the decrease in serotonin that causes fatigue. Our biorhythm is also disrupted because we continue artificial rhythm .

While nature retreats and slows down , we often cling to the same busy schedules and routines. This constant "swimming against the current" costs us unnecessary energy.

The influence of daylight

Daylight plays an important role in our energy levels and our health.

It stimulates the production of vitamin D in our skin, which is important for the health of our bones, muscles, and immune system . But daylight does much more. It regulates our internal biological clock (the circadian rhythm), which determines when we feel awake and when we feel sleepy.

We wrote a whole blog post about this: click here .

Without sufficient exposure to daylight, our bodies may struggle to maintain a healthy day-night rhythm. This can lead to Seasonal affective disorder (SAD) , better known as the “winter blues,” is often accompanied by symptoms such as fatigue, depressed mood, and irritability.

Want to know more? Read here: Prevent the winter blues .

Fortunately, there are plenty of ways to keep your biorhythm in balance and reduce autumn fatigue.

Below we share seven natural tips that can help you maintain your energy during the darker months.

1. Adapt your diet to the season

Autumn is the perfect time to align your diet with what nature has to offer. Instead of cold foods , like raw salads and smoothies, it helps to eat warm meals that conserve and support your body's energy . Think soups, stews, and oven-baked dishes.

Vegetables like pumpkin, celeriac, carrots, leeks, and kale are perfect for this season. These foods not only provide warmth but also contain nutrients to strengthen your immune system.

Exotic fruits like bananas and oranges , native to warmer countries, have a cooling effect and are less suitable for the colder months. By eating locally, you not only support your energy balance but also your digestion and immune system.

Tip: check out our vegan pumpkin soup

2. Warming herbs

In addition to seasonal foods, herbs and spices can help you maintain your energy levels.

• Ginger : Helps stimulate blood circulation and keep your body warm. It also supports your immune system and can help prevent colds. Now also available as a supplement [click here] .
• Nutmeg : Has a relaxing effect, improves concentration and contributes to a better night's sleep by stimulating the production of melatonin.
• Clove : Stimulates digestion, warms your body, and helps regulate your appetite. It can also help eliminate waste more quickly.
• Cardamom : A great addition to your autumn drinks, like a pumpkin spice latte. It helps with gas and bloating.

3. Protect yourself from cold and wind

In autumn, your lungs and immune system are more vulnerable because the body needs more energy to stay warm. It's therefore important to protect yourself from cold air currents , especially through your neck, ankles, uterus, and lower back . Your life energy (also called "qi" in Chinese medicine) resides in your lower back, and exposure to cold air can sap this energy.

So make sure you wear warm clothes , a scarf, a tank top tucked into your pants, wool socks and put on dry clothes immediately if you get wet from the rain.

4. Clean up and let go

Autumn is all about letting go , just as trees shed their leaves. This is a perfect time to clear out emotional, physical, and mental baggage. What do you want to let go of before winter sets in? Whether it's tidying your home, breaking bad habits, or ending unhealthy relationships, autumn invites you to make a clean sweep . This allows you to enter winter with a fresh mind and space for new ideas.

5. Sleep more and schedule rest periods

The shorter days call for more rest. Just as nature retreats, it's also important for us to adjust our rhythm. Go to bed a little earlier and try to get at least eight hours of sleep a night. Also, schedule rest periods into your day. This might mean saying "no" to appointments more often or taking a leisurely walk instead of intense exercise. Listen to your body and give it the rest it needs.

6. Use red light therapy

Red light therapy is a powerful tool for combating autumn and winter fatigue. Unlike conventional light therapy, red light therapy uses a specific wavelength that penetrates deep into the skin . This stimulates energy production in your cells and can help boost your energy levels and improve your mood.
Using red light in the morning helps increase your serotonin levels and regulate your body clock , reducing the winter blues. This makes you feel more energetic throughout the day.
Want to try red light therapy yourself? Check out this red light lamp for an effective start to your day.

7. Supplement your vitamin D supplements

During the darker months, your body can't produce enough vitamin D due to a lack of sunlight. This can lead to a deficiency, which negatively impacts your energy levels, immune system, and mood. We recommend supporting your vitamin D intake with a supplement. For example, choose a combination of vitamin D3 and K2 , which together contribute to better calcium absorption and support your bones and immune system.

*Do not take K2 if you are taking blood thinners, a regular vitamin D3 is better for you [click here] .

8. Get out into nature

Stay active in the fall, but adapt your activities to the season.
While it's tempting to stay indoors as the weather turns colder, spending time in nature can actually be very beneficial. Even in autumn, when it's colder and rainier, nature offers a sense of calm and restoration. A walk in the woods, watching the leaves change color, can improve your mood and help reduce stress.

Research shows that regularly spending time in nature has a positive effect on both your physical and mental health.

Bonus tip: While you might have exercised more intensely in the summer, it can be helpful to ease up on your workouts now. Yoga, Pilates, or a brisk autumn walk are great ways to keep your body supple and strong without exhausting yourself.

Extra tip: Use supplements for extra support

Vitamin D3 + K2

Vitamin D3 is crucial for a strong immune system and maintaining healthy bones. In autumn and winter, we get less sunlight, which means our bodies produce less vitamin D. Vitamin K2 ensures that calcium reaches the right places in the body, such as the bones, and not in the blood vessels [click here] .

Vegan omega-3

Omega-3s, especially EPA and DHA, are important for your brain and heart. They support a stable mood and can help reduce inflammation. During the darker months, an omega-3 deficiency can contribute to seasonal affective disorder (SAD) or fatigue [click here] .

Power 5 Magnesium

Magnesium helps your muscles relax, reduces stress, and promotes a good night's sleep. It's also important for energy metabolism, so it can help keep your energy levels high during the short, dark days [click here] .

Bonus: Mood Control

For additional support during mood swings, a supplement containing natural ingredients to increase serotonin production is helpful. Consider, for example, 5-HTP or saffron extract. These can help stabilize your mood during the darker days and support emotional well-being [click here] .

Conclusion

Autumn fatigue is a common symptom, but by adapting your lifestyle to nature's rhythms, you can maintain your energy. Daylight plays a key role in regulating your biological clock, but there are many other ways to support your body. With the tips in this blog, such as adjusting your diet, using light therapy, and taking vitamin D, you'll be well equipped to beat autumn fatigue.

Our products, such as Vitamin D3 + K2 and the Winter Pack , are designed to give your body the boost it needs during the dark months.

 

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