Shift with the Season – Embrace Autumn’s Renewal 🍂

Angela Gioffre 擁有 25 年經驗的營養師。

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As summer fades and we step into March, after Summer’s high-energy and sun-drenched days, it’s time to slow down, replenish, and ground ourselves. The shift from long, active days to cooler evenings and changing light signals a natural transition—a time to restore balance and nourish the body after the intensity of summer.

Replenish & Nourish With Seasonal Foods

After months of lighter, cooling foods and increased activity, the body begins to crave warmth, stability, and deeper nourishment. Now is the time to gradually shift towards seasonal, grounding foods that provide sustained energy and support digestion.

Focus on:

• Root vegetables (sweet potatoes, carrots, beets) to restore minerals and energy.
  
  
• Warming grains (quinoa, brown rice, oats) to support digestion and blood sugar balance.
  
  
• Healthy fats (avocado, nuts, olive oil) to keep skin hydrated as the air becomes drier.
  
  
• Immune-boosting foods (ginger, turmeric, garlic) to prepare the body for seasonal shifts.
  
  

Restore & Rebalance After Summer’s High Energy

Summer is an outward-facing season, full of social gatherings, travel, and long days of activity. The post-summer period calls for a return to balance—a time to reconnect with routine, prioritise rest, and gently slow down.

• Adjust sleep rhythms – Start going to bed earlier as daylight hours shorten to support deep, restorative sleep.
  
  
• Hydrate deeply – After months of sun exposure, increase water intake and incorporate herbal teas and broths for internal hydration.
  
  
• Mindful movement – Transition from high-intensity workouts to restorative movement like yoga, stretching, or nature walks to reduce stress and inflammation.
  
  

Strengthen Immunity & Digestive Health

As temperatures drop, so does immune resilience. The month after summer is an ideal time to support gut health and immunity by:

• Adding probiotic rich fermented foods (sauerkraut, kefir, miso) to replenish gut bacteria.
  
  
• Including prebiotic-rich foods (onions, garlic, turkey tail, leeks, asparagus) to fuel beneficial gut microbes.
  
  
• Sipping on bone broth or herbal teas (chamomile, licorice root) to soothe digestion and reduce inflammation.
  
  

A Time for Reflection & Intention

The end of summer is not just a seasonal shift but also a mental and emotional transition. It’s a great time to pause, reflect, and set new intentions for the months ahead. Journaling, meditation, or simply creating space for stillness can help bring clarity and focus as we enter a slower, more introspective season.

By eating with the season, listening to your body, and embracing a more grounded pace, you’ll set yourself up for a smooth transition into autumn, feeling replenished, balanced, and ready for what’s ahead.