As the vibrant, expansive energy of summer gracefully gives way to the crisp air and grounding rhythm of autumn, have you ever noticed a distinct shift within your own body? Perhaps your energy wanes, your mood feels a little lower, or your usual PMS symptoms seem more pronounced. If so, I want you to know that you are not imagining it. This experience of feeling “off” as the seasons change is a real, physiological response.
As a Naturopathic Doctor, I see this pattern frequently in my practice. Our bodies are deeply intelligent and are designed to be in sync with the natural world. The transition into autumn can have a significant impact on our hormones and mood. The good news is that by understanding why this happens, we can use gentle, naturopathic strategies to work with our bodies for a smoother, calmer transition.
Understanding the Autumn Shift: Why Your Body Feels Different
The shift from summer to fall isn’t just psychological; it triggers tangible changes in our biochemistry.
1. The Sunlight Signal & Your Circadian Rhythm:
The most profound change is the decrease in daylight. Our exposure to natural light is the primary cue for our circadian rhythm—our internal 24-hour clock. This rhythm governs the production of key hormones and neurotransmitters, including serotonin (our “feel-good” chemical) and melatonin (our sleep hormone). Less light can lead to lower serotonin levels, contributing to a dip in mood, and can alter melatonin timing, affecting sleep quality [1].
2. The Return to Routine & The Rise in Stress:
For many, autumn marks a return to busier schedules at work and school. This increased demand can activate our stress response system and lead to higher levels of cortisol. Chronically elevated cortisol can directly interfere with our sex hormones, particularly by suppressing progesterone, which can worsen PMS symptoms like anxiety, irritability, and sleep disturbances [2].
3. The Dietary Transition & The Gut-Brain Axis:
As the weather cools, it’s natural to crave warmer, more comforting foods. This shift away from light summer salads can sometimes mean more refined carbohydrates and sugar, leading to blood sugar swings that directly impact our energy and mood. Furthermore, our gut health—which is intricately linked to our brain via the gut-brain axis—is a major producer of neurotransmitters. An imbalanced gut can therefore contribute to an imbalanced mood [3].
Your Naturopathic Blueprint for an Autumn in Balance
Instead of fighting this seasonal shift, we can focus on providing our bodies with the right support to adapt gracefully.
Pillar 1: Anchor Your Rhythm with Light & Sleep
- Prioritize Morning Light: Make it a non-negotiable to get 10-20 minutes of natural light exposure within the first hour of waking. This is a powerful signal to help lock in a healthy circadian rhythm.
- Create a Winding-Down Ritual: As the evenings get darker, honor your body’s cue for rest. Create a calming pre-sleep routine (e.g., a warm Epsom salt bath, reading a book, gentle stretching) and aim for a consistent bedtime.
Pillar 2: Nourish Your Nerves & Hormones
- Balance Every Plate: Ensure every meal contains quality protein, healthy fats, and fiber to keep your blood sugar stable and prevent mood-altering crashes.
- Focus on Mood-Supportive Nutrients:
- Omega-3 Fatty Acids: Found in fatty fish, walnuts, and flaxseeds, these are crucial for brain health and reducing inflammation.
- B-Vitamins: Essential for energy and the production of neurotransmitters. Found in lean proteins, leafy greens, and whole grains.
- Magnesium: A calming mineral for the nervous system. Find it in nuts, seeds, dark chocolate, and leafy greens.
Pillar 3: Build Resilience with Adaptogenic Herbs
- Adaptogens are a unique class of herbs that help your body become more resilient to the effects of stress. For the autumn transition, calming adaptogens can be particularly helpful:
- Ashwagandha is a wonderful herb known for its ability to help modulate the cortisol response, reduce feelings of anxiety, and support a sense of calm [4].
As always, it's best to work with a qualified healthcare provider to determine which herbs and dosages are right for you.
Embracing the Rhythm of the Season
Noticing a shift in your mood or hormones as autumn arrives is a sign that you are in tune with your body and the world around you. By understanding the physiological reasons behind these changes, you can empower yourself with simple, effective naturopathic tools to support your body, calm your nervous system, and navigate this beautiful seasonal transition with more ease and balance.
Ready to Find Your Balance This Autumn?
If you are struggling with seasonal mood shifts, PMS, or perimenopausal symptoms, Dr. Jennifer Luis offers a compassionate, root-cause approach to help you rebalance your hormones and support your overall well-being.
References:
- Melrose, S. (2015). Seasonal Affective Disorder: An Overview of Assessment and Treatment Approaches. Depression research and treatment, 2015, 178564.
- Kalantaridou, S. N., Makrigiannakis, A., Zoumakis, E., & Chrousos, G. P. (2004). Stress and the female reproductive system. Journal of reproductive immunology, 62(1-2), 61–68.
- Madison, A., & Kiecolt-Glaser, J. K. (2019). Stress, depression, diet, and the gut microbiota: human-bacteria interactions at the core of psychoneuroimmunology and nutrition. Current opinion in behavioral sciences, 28, 105–110.
- Lopresti, A. L., Smith, S. J., Malvi, H., & Kodgule, R. (2019). An investigation into the stress-relieving and pharmacological actions of an ashwagandha (Withania somnifera) extract: A randomized, double-blind, placebo-controlled study. Medicine, 98(37), e17186.
