Welcome to Fall: Changing Seasons, Changing Bodies
Saturday, September 23rd, was the Autumn Equinox. On this twice-yearly occurrence, day and night are the same length. It also marks the beginning of fall!
While my friends in the southern states might not be feeling it, things are cooling off here in Virginia! Our chilly mornings linger later, the leaves are starting to change and fall, and it’s finally an acceptable time to order a pumpkin spice latte!
It’s not all harvest fests and hayrides, though. Our bodies are attuned to the seasons, which means we can expect to see and feel some changes in ourselves throughout fall and winter.
Your Skin Condition Might Change
Drying skin is one of the first things I notice as the seasons start to shift. The skin on my arms and legs feels tight and becomes itchy. It’s especially bad for my hands, as I wash them frequently and they become dry and cracked much faster than in spring and summer.
According to US Dermatology Partners, low humidity, often caused by low temperatures, can dry the skin. Exposure to heat sources can also lead to dry skin, so keep this in mind as you cozy up to a bonfire.
Ways to combat rough, scaly, or itchy skin include:
Using sunscreen year-round
Wearing lip balm free of alcohol and mint
Avoiding direct exposure to heat and fire
Moisturizing after washing your hands
Drinking water and eating foods with high water content (like apples, cucumber, and lettuce)
There are other ways to help lock in hydration, but I find these to be some of the easiest and most accessible methods.
How Your Sleep Suffers
As I said above, the autumn equinox is when day and night are exactly the same length. After this point, days start getting shorter up until the solstice, which is the longest night of the year.
As our days grow shorter and we get less daylight, our circadian rhythm is disturbed.
A circadian rhythm is a 24-hour cycle regulating sleep, mood, appetite, and other bodily functions. The light-dark cycle of the sun can affect the circadian clock, as it responds to light as a signal to be awake and darkness as a signal for sleep. Generally, most people’s bodies will naturally adapt to the circadian rhythm, but take steps to make this adjustment easier.
The CDC recommends increasing your daytime exposure to light to remain alert. Soon after waking up, getting bright light might help you feel more alert and fall asleep easier at night.
Sleeping for longer is common as we change from summer to autumn, but because of a decrease in our exposure to sunlight, our sleep quality lessens. Again, getting the light you can and getting adequate sleep are essential during this time!
Daylight Savings
Daylight savings time is “kind of a society-imposed jet lag,” says Nathaniel Watson, MD, in this article on adjusting sleep patterns for winter.
People generally see the time change in fall, when we “gain an hour,” as a benefit, but it’s another factor of sleep timing and quality to which we must adjust. The article recommends slowly shifting the time you go to bed and get up by 15 minutes a few days before the time changes so it doesn’t hit quite as hard.
Though most people generally adjust to time and light changes, some never do, developing circadian rhythm sleep-wake disorders (CRSWD).
Mood
A shift in seasons can often also mean a shift in moods. Anxiety and depression are common in autumn, leading to symptoms like low energy and excessive tiredness.
Autumn depression might be caused by factors like a lack of natural light, changing levels of melatonin and Vitamin D, and allergies. In addition, the way we perceive the seasons can affect our moods once they roll around. We might be reminded of the things we didn’t get to accomplish in the summer or the obligations we have around the holidays in late fall and early winter. It could also be the way we see autumn as quiet, dark, and dreary.
Maintaining routines and getting enough light during the day can help alleviate these moods.
Exercise can act as both a mood booster and a way to improve sleep quality.
Seasonal affective disorder, or SAD, is a form of depression specifically related to the changing of the seasons, particularly from summer to fall. Symptoms include excessive sleeping, low energy, and negative emotions. These symptoms are often alleviated at the onset of spring and summer. Though SAD might be “temporary,” it is still a condition worth bringing up to your doctor, as there are treatment options!
Weight
While I often think the unquenchable urge to bake mass quantities of treats is to blame for my autumn/winter weight gain, there’s more to it than that!
Eating more and craving carbs are common and often relate back to that shift in mood.
Research also shows that our brain signals us to eat more energy-dense foods and increase fat production to get us through the colder months.
Dr. Andrew Higginson explains, “All animals, including humans, should show seasonal effects on the urge to gain weight. Storing fat is an insurance against the risk of failing to find food, which for pre-industrial humans was most likely in winter.”
Though the risk of malnutrition and starvation is much lower for us in the present day, our subconscious urges remain.
Movement is always important and can help boost our mood, but it can be good for our metabolism as well! Walk, do yoga, lift weights, or find another way to break a sweat.
I also recommend prioritizing protein and veggies (Especially seasonal!) to ensure proper nutrition. If you’re craving something sweet, fatty, or high in carbs, find a way to make it a balanced meal! Remember that restriction often leads to binging, so try not to make anything “off limits.”
Pair a slice of pumpkin bread with Greek yogurt and fruit, and complete a pasta dish with chicken or lentils and a side of veggies. Just do your best!
Preparing for These Symptoms
As a recap, there are a few things we can do to prepare for and alleviate the symptoms of the season!
Continue wearing sunscreen and sit a little further back from this season’s bonfires. Stay hydrated and eat lots of fruits and vegetables, both for proper nutrition and to help your skin!
Prioritize sleep and understand that you might have to adjust your sleep schedule. Try to avoid things like alcohol, caffeine, and bright light close to your bedtime to improve your sleep quality.
Don’t deny yourself the delicious baked goods of autumn, but focus on foods that will fill you up!
Exercising regularly and getting enough sleep and bright light can help boost your mood, but seek professional help if you’re struggling.
Above all, remember that none of these symptoms mean you’re failing, or something’s wrong with you. The seasons affect us all, and often in different ways! Focus more on what’s happening with yourself than others and do what’s best for you to feel better.
If you want to talk more about the shifting seasons, let me know!
Need some help staying active over fall and winter? I can help with that too!