As we transition into autumn following the autumn equinox on September 22nd, the world around us begins to shift. The days shorten, temperatures drop, and the vibrant greens of summer give way to the earthy tones of fall. While we may associate the seasonal change with cooler weather and cosy sweaters, our bodies experience a much deeper shift, particularly in our hormone levels. Understanding how the change of seasons impacts our internal systems can help us harmonise with nature, and in this guide, we’ll explore how to maintain hormonal balance during this transitional period - using natural remedies, such as mushroom tinctures, to restore and support wellbeing.
How Seasons Influence Our Hormones
Our bodies are highly attuned to changes in the environment, and one of the most sensitive systems in our endocrine (hormonal) system. As seasons change, especially during the shift from summer to autumn, this natural adjustment affects various hormones in the body. Let’s look at some key ways this happens:
1. Melatonin and Circadian Rhythm
As autumn sets in, daylight hours decrease, which triggers an increase in the production of melatonin, the hormone that regulates sleep-wake cycles. Melatonin production is controlled by the amount of light the body perceives - shorter days signal the brain to produce more melatonin, making us feel sleepier earlier in the evening. This shift can affect energy levels, mood, and even the timing of other hormonal processes in the body.
2. Serotonin Levels Drop
In contrast to melatonin, the decrease in sunlight also causes levels of serotonin, the “feel-good” hormone, to drop. Serotonin plays a crucial role in regulating mood, appetite, and sleep. As autumn progresses and sunlight diminishes, many people may notice feelings of fatigue, sadness, or even onset of Seasonal Affective Disorder (SAD), a form of depression linked to changes in seasons.
3. Cortisol and Stress Response
The body’s production of cortisol, a stress hormone, can also be influenced by the seasonal shift. As daylight hours dwindle, our circadian rhythm adjusts, and if sleep patterns are disrupted, cortisol levels can rise. High levels of cortisol can contribute to feelings of anxiety, weakened immunity, and even weight gain.
4. Thyroid Function and Metabolism
Cooler weather can also affect the thyroid, the gland responsible for regulating metabolism. During colder months, our bodies naturally adjust to conserve energy, often leading to a slowdown in metabolism. This change can result in weight gain or difficulty losing weight, sluggishness, and sensitivity to cold.
Natural Remedies To Balance Hormones During Autumn
Balancing hormones during seasonal traditions can be achieved through a well balanced diet, lifestyle changes, and natural remedies. Embracing autumn’s slower pace while supporting the body’s hormonal shifts can make the transition smoother. Here are some effective strategies:
1. Adaptogenic Mushroom Tinctures
Adaptogenic mushrooms have been used for centuries in traditional medicine for their ability to help the body adapt to stress and regulate hormone levels. Mushroom tinctures are potent, easy-to-use extracts that support hormonal balance during the autumn transition.
Reishi
Known as the “mushroom of immortality” Reishi is famous for its calming properties. It helps regulate cortisol levels and supports the adrenal glands, which play a crucial role in managing the body’s response to stress. By reducing cortisol, Reishi can improve sleep quality and reduce anxiety often exacerbated by seasonal changes.
Cordyceps
This mushroom is excellent for boosting energy levels and improving oxygen utilisation, making it an idea for combating the fatigue and sluggishness that can come with shorter days. Cordyceps helps to regulate adrenal function and can support the balance of hormones related to energy and metabolism.
Lion’s Mane
Known for its powerful cognitive benefits, Lion’s Mane can improve mood by supporting nerve growth and brain function. This mushroom is particularly helpful for those experiencing symptoms of depression or brain fog due to lower serotonin levels in autumn.
Chaga
A strong antioxidant, Chaga helps support the immune system, which can be weakened by high cortisol levels and stress. As your body adapts to the cooler season, using Chaga can support overall wellness and hormonal stability.
2. Dietary Adjustments For Autumn
Certain foods can help maintain hormonal balance as the seasons change. Emphasising warm, nourishing meals in autumn can provide the body with the fuel it needs to regulate hormone production.
- Eat Seasonal Produce: Squashes, root vegetables (like sweet potatoes, carrots, and beets) and dark leafy greens (such as kale and spinach) are rich in nutrients that support thyroid function and stabilise blood sugar, both important for hormone regulation.
- Omega-3 Rich Foods: Fatty fish, flaxseeds, and walnuts are excellent sources of omega-3 fatty acids, which support brain health and serotonin production.
- Fermented Foods: Gut health is closely tied to hormone balance. Including fermented foods like sauerkraut, kimchi, kefir in your diet can help improve digestion, enhance nutrient absorption, and support hormone detoxification through the liver.
- Herbal Teas: incorporate calming herbal teas such as chamomile, ashwagandha or holy basil (tulsi), which are known for their adaptogenic and stress-relieving properties. They help manage cortisol levels and support better sleep, crucial for hormonal balance during seasonal changes.
3. Light Therapy And Sunlight Exposure
Since serotonin production decreases as daylight diminishes, maximising your exposure to natural light is vital. Getting outside during daylight hours, especially in the morning, can help reset your circadian rhythm and improve mood.
For those who struggle with SAD or have limited access to sunlight, light therapy lamps can mimic natural sunlight and help regulate serotonin and melatonin production. Spending 20-30 minutes in front of a light therapy lamp in the morning can help counteract the effects of shorter days.
4. Movement and Mindfulness
Exercise is one of the most effective ways to reduce cortisol and boost endorphins, which can counteract the hormonal shifts caused by seasonal changes.
- Yoga & Stretching: Gentle forms of movement such as yoga can help regulate the nervous system, reduce cortisol levels, and promote relaxation. Practising restorative or yin yoga during autumn helps the body adapt to the slower rhythm of the season.
- Mindfulness & Meditation: Meditation and breathing exercises are powerful tools to reduce stress and bring awareness to the body. Mindful practices can help balance cortisol, improve sleep quality, and support a healthy mood as the season shifts.
5. Support Thyroid Health With Iodine-Rich Foods
As colder weather can slow down metabolism and affect thyroid function, supporting the thyroid is crucial for maintaining energy and hormonal balance. Include iodine-rich foods such as seaweed, iodized salt, and eggs in your diet to support healthy thyroid function.
Embracing Autumn With Balance
As we move deeper into autumn, our bodies undergo a natural shift, adapting to the rhythm of the season. By being mindful of how this change impacts our hormones, we can take proactive steps to support our health and wellbeing. Natural remedies, like adaptogenic mushroom tinctures, combined with a well balanced and diverse diet, light therapy, and mindful practices such as yoga and meditation, can help ease the transition and promote a state of hormonal harmony as we embrace the fall season.
By listening to our bodies and making small adjustments to our routines, we can align more closely with nature and thrive during autumn’s slower, more reflective months. Stay warm, nourished, and balanced this season!
