The Science of Seasonal Living
Your Circadian Rhythm is your body's internal clock. It regulates functions such as your sleep cycle, metabolism, energy levels, hormone release, and body temperature. It operates on a 24-hour clock, responding to light and darkness. Another overlaying aspect of your 24-hour biological clock is the changing of seasons.
With seasonal changes come not only changes in the environment but also in your internal systems. Your hormones are susceptible to daylight! Take these two essential hormones, Melatonin and Serotonin.
Melatonin (the sleepy hormone) rises in the fall and winter because the days are shorter; there is less sunlight.
Serotonin (the happy hormone) rises in the summer in response to more sunlight.
An imbalance in these hormones can affect your mood. This is why so many of us get the winter blues and feel more alive in the summer!
As daylight hours shift, we need to align our behaviors with the season. Our physical activity, nutrition, and sleep hygiene can help us align our bodies with these natural changes. Increasing our overall balance, harmony, and well-being throughout the year!
Physical activity is key to our mental and physical well-being. Here is how to adjust your exercise regimen to the season and align with your body's natural rhythms.
Spring– Move your workouts outdoors. Take advantage of gaining sunlight! Try more moderate cardio and mobility work. Get yourself out of that winter slump and prepare your body for longer summer days.
Summer – Increased serotonin causes increases in strength, energy, and vitality. Take advantage of your boosted endurance and do some high-energy, seasonal activities like swimming and other outdoor sports. Prioritize your hydration and sun protection, girls and boys!
Fall —This is the time to prepare for the days to shorten, and as your energy starts to taper, it is essential to remember that strength training builds your immunity and internal stability. We love to take up more grounding activities, like yoga and hiking, to match the slower, natural rhythm of the season.
Winter — The slowing down of our metabolism starts to wear on us. Winter is a time for recovery, in spirit and in practice. Prioritize your mental health, warmth, and stabilize your hormones. Keep workouts as consistent as possible to help increase your mood and immune strength. Get sunlight at the peak of the day when it's at its warmest. Indoor workouts like pilates, yoga (hot or not), indoor cycling, and strength training are great ways to stay active and keep warm!
This is a reminder to stay active and mobile throughout the year! Keep in mind that our energy levels are in sync with daylight. Honor your body's natural cues <3
The changing of seasons alters our bodies' nutritional requirements. It influences our needs for vitamins and macronutrients to support temperature regulation, energy, and activity levels.
Spring - Focus on fresh, nutrient-rich food. Seasonal fruits like pineapples, citrus, and berries are full of vitamin C and antioxidants to jumpstart your body for the summer. Local honey is a great way to build your body's immune system in preparation for allergy season! Protein intake should be adequate as always.
Summer- Energize your body and hydrate! Summer days are long and hot; take advantage of hydrating foods like watermelon, cucumber, peaches, and tomatoes. Make colorful salads, smoothies, and beverages to cool yourself down. Light proteins like beans, fish, and chicken are easy to digest and excellent sources of essential vitamins.
Fall - Prepare your body for the colder months. As the days shorten, we move less. This means we are going to introduce heartier, nutrient-rich foods to make up for less time in the day. Foods like roots (potatoes, beets, and carrots), whole grains (wild rice, quinoa, oats), and seasonal fruits (apples, pumpkins, and squash) all provide slow-burning energy. You'll want to add some denser proteins to your diet with higher fat content, like beef, duck, lamb, and fattier fish. Fat is a key component of thermoregulation, helping us adjust to colder weather.
Winter- Maintain your Vitamin C levels by adding oranges and kiwis to your diet. But prioritize warmth. Eat foods that provide concentrated nutrients, as sunlight and energy are limited. Home-made bone broths, stews, hearty soups, slow-cooked meats, and complex carbs (grains, seeds, root veggies) are great ways to pack your diet with micronutrients and energy to keep your body warm in the cold months.
Adjust portion size according to activity and energy levels that coordinate with each season. Include a variety of fruits and vegetables to ensure antioxidant properties year-round. Keeping your protein intake consistent is a must year-round. Listen to what your body is craving!
Dr. Trevor Cates is a naturopathic physician with 24 years of experience, and according to him, "Having awareness about what foods are in-season where you live can have a big impact on your mood, skin, hormones, and overall health. Making a conscious effort to select supportive foods throughout the year can help you stay balanced."
Sleep hygiene is a funny phrase, but it refers to behaviors and habits that promote high-quality sleep, and it is a key factor in regulating our circadian rhythm. No amount of upkeep through the rest of your life can make up for poor sleep hygiene. Sleep is a time of recovery for your body and brain. Maximizing the efficiency of your sleeping habits helps regulate your internal and external functions. Getting natural light exposure during the day reinforces your circadian rhythm and promotes a consistent sleep cycle!
You can perform relaxing pre-sleep routines to calm your central nervous system, like breathwork or light stretching. Listen to your body and help yourself fall asleep naturally, stay asleep, and wake up feeling refreshed. Here at WildyWell, we are #sleepmaxxing to keep ourselves strong, immune, and happy!
Tune into the seasons, and your body will thank you! Adjust your nutrition, workouts, and sleep to match the natural rhythms of the year. Eat seasonal foods, move with your energy, and practice good sleep habits to stay balanced, energized, and healthy year-round. Living in sync with nature isn't just smart—it's transformative.
Wishing you the best health, as always
WildlyWell
Ma, Y., Olendzki, B. C., Li, W., Hafner, A. R., Chiriboga, D., Hebert, J. R., Campbell, M., Sarnie, M., & Ockene, I. S. (2006). Seasonal variation in food intake, physical activity, and body weight in a predominantly overweight population. European journal of clinical nutrition, 60(4), 519–528. https://doi.org/10.1038/sj.ejcn.1602346
