As the days grow shorter and the air turns crisp, October brings a natural pause — a chance to slow down, reflect, and reset. For many of us over 40, this change of season can feel both grounding and challenging. Our energy dips, cravings shift, and the urge to comfort ourselves with heavier foods becomes stronger.
But autumn doesn’t have to mean low mood, sluggish digestion, or creeping fatigue. With the right approach, this season can become a time of deep nourishment and balance.
Why Autumn Is the Perfect Time to Reset
Autumn invites us to reconnect with rhythm — to eat warmer, grounding foods, prioritise rest, and support the body as it transitions into cooler months.
For women over 40, these seasonal changes often coincide with hormonal fluctuations that can affect sleep, mood, and digestion. Supporting your body through nutrition helps maintain equilibrium as everything around you slows down.
5 Ways to Reset This Autumn
1. Eat with the season
Root vegetables, squashes, apples, pears, and leafy greens are in abundance right now. These foods provide slow-release energy and support digestion, keeping you fuller for longer and helping to stabilise blood sugar levels.
2. Focus on warmth and nourishment
Now’s the time to trade cold salads for soups, stews, and roasted vegetables. Warm, cooked foods are easier to digest and help the body conserve energy — ideal if you’re feeling more tired as the daylight fades.
3. Support your mood with nutrients
Shorter days can affect serotonin levels. Include foods rich in B vitamins, magnesium, and omega-3s — such as oily fish, nuts, seeds, and whole grains — to support mood, focus, and resilience.
4. Prioritise rest and rhythm
Your body thrives on routine. Aim for consistent meal times, gentle movement, and regular sleep. Small rituals — a cup of herbal tea in the evening or a mindful morning walk — help regulate your nervous system and hormones.
5. Stay hydrated
Even in cooler weather, hydration is key for energy, digestion, and skin health. Try herbal teas or warm water with lemon if cold drinks feel less appealing.
A Season for Renewal
Autumn is nature’s way of reminding us to let go of what no longer serves us — whether that’s habits, foods, or routines. By tuning in to your body’s needs and making small, supportive changes, you can enter the winter months feeling calm, balanced, and nourished.
Your reset doesn’t have to be drastic. It just has to begin.
Milvia Pili FNTP
Nutritional Therapist
