Health During Transitions

Autumn is a natural time of transition. We pack away our shorts and sandals, beach bags and water sports, and bring out our cozy sweaters and jackets. The free-flowing schedules of summer end and the structure of school and planned activities begin. Nature is reminding us to slow down, go inward, and prepare for cooler months ahead. We’re harvesting the seeds we sowed and embracing the abundance that life has to offer. Transitions can be a challenge and sometimes health can fall by the wayside.  Here, we’ve included simple strategies to help you honor your health during times of transition.

Mimic Mother Nature

Let go of what no longer serves you. The simple act of clearing out clothes that no longer fit, toys that aren’t being played with, and clutter that has accumulated over the season can bring a sense of renewal and freshness. Remember to thank each item you are donating or recycling! Read about Dr. Julie’s experience following Marie Kondo’s Life-Changing Magic of Tidying Up HERE.

B R E A T H E

Breathe in the crisp morning air. In Traditional Chinese Medicine (TCM), autumn is the season of the lungs. TCM suggests giving your lungs a little bit more love this season, by practicing deep breathing exercises. One of our favorite (very quick!) breathing exercises is 4-7-8 Breathing. Try it this morning! You can read about it HERE.

    Eat With the Season

    As we’re wrapping up summer, we’re soaking in all the sunshine and fresh fruits and vegetables. Autumn is a time of eating more earthy foods – root vegetables such as carrots and sweet potatoes; squash and pumpkins; whole grains; and apples, pomegranates and pears. Eating seasonally is one way to ensure you get the most nutrients with the least environmental impact. Check out Dr. Julie’s favorite fried zucchini cake recipe at the bottom of this article!

    Get Your Health Tune-Up

    Back to school season is an excellent time to get annual blood work and check-in with your health care team. Labs we often recommend for patients to do annually include:
    • Comprehensive Metabolic Panel (CMP) – This checks liver and kidney function, electrolytes, protein and blood sugar.
    • Complete Blood Count (CBC) – This looks at the health of your red blood cells including size and shape of the red blood cell; amount of white blood cells and the different types of WBCs which can tell us about your immune system.
    • Vitamin D – This helps us evaluate if supplementation might be helpful for supporting immunity and healthy hormone levels, optimizing your health before cold and flu season.
    • Other labs worth considering include iron status including ferritin, thyroid labs, and cholesterol panel.

      Rest to Rejuvenate

      Transitions can often stir the pot mentally and emotionally. Maintaining healthy eating patterns, deep breathing, and vitamin D are essential to supporting your immune system during this time. Don’t forget about the lifestyle factors that influence immunity – sleep and stress.
      • Sleep – Researchers have been connecting the benefits of sleep to immunity for years. Sleep researcher Dr. Matthew Walker talks more about the connection between sleep and immunity in this 2 minute video. If good sleep is elusive to you, try reducing or eliminating caffeine and alcohol, consider having hormone or cortisol levels checked, and make sure your blood sugar is healthy and balanced.
      • Stress – There’s no shortage of stress in today’s world. We have a lot to think about in general, and the media/news doesn’t help. Take time to assess your locus of control. Locus of control is a concept in psychology that provides structure for understanding what life circumstances are within your control (and ability to change). When dealing with a stressor instead of getting wrapped up in the event, it can be helpful to tap into the locus of control and identify:
        • What within this circumstance is within your control?
        • What can be changed in relation to this stressor?
        • How can you change your response to the stressor?
      • Supplements – Life will come at you with circumstances that are beyond your control. You may be living with a persistent stressor and that can take a real toll on your immune system and your nervous system. Adaptogenic herbs can be your ally during these times, offering a gentle way to support a healthier stress response by taking the edge off and helping you build more resiliency to stress. Some of our favorite adaptogenic herbs include ashwagandha, eleuthero, rhodiola, schisandra, holy basil, and oat. If stress is especially high and influencing sleep, combining adaptogenic herbs with nervine herbs can help nourish the nervous system and provide a sense of calm. Lavender, lemon balm, chamomile, passionflower and skullcap are excellent nervines that can be called on to support you through times of stress and tension.

      Dr. Julie’s Fried Zucchini Cakes

      If you’re craving something fried but want to keep it healthy, this recipe is for you! Indulge by dipping these yummy fritters in sour cream with fresh chives and fresh dill. Yum!
      INGREDIENTS:
      3 cups grated zucchini
      1/2 cup chopped red pepper
      1/2 cup chopped yellow pepper
      1/4 cup flour (I use rice or almond flour)
      1/4 cup grated parmesan cheese
      2 cloves garlic, minced
      1 large egg, beaten
      3 TB chopped cilantro
      1 tsp salt
      1-2 TB of safflower oil (for frying)
      Mix all ingredients except the safflower oil in a large bowl. Heat a cast-iron skillet to medium heat and add the safflower oil. Place 4-5 flattened zucchini patties in the pan. Brown on both sides, about 3 minutes per side. Place on paper towel and blot the excess oil. Serve immediately.