With Autumn’s arrival, it’s time to cosy up to a season of wellness with a little extra care and the right supplements to keep you feeling your best. Autumn brings its own set of challenges, from shorter days and cooler temperatures to the onset of seasonal changes that can affect your body and your mind.
In this newsletter, we’ll explore a range of essential nutrient supplements that can help you stay energised, support your immune system and maintain overall wellness throughout the season. Alongside these, we share practical tips for navigating the daily shifts in weather, routines, and offer lifestyle changes to help you embrace the beauty of Autumn with vitality and balance. Let’s make this season one of health, happiness and renewal.
So lets get stuck into it…
Immune support for autumn
As Autumn sets in, it is a good idea to adjust your supplement routine to support your health during the seasonal transition. Here are some key supplements to consider incorporating into your regimen.
Elderberry Immune Support
Metabolics Elderberry Immune Support is formulated to contain various ingredients that support the functioning of the immune system. These include,
Vitamin C
A powerful antioxidant, vitamin C helps support your immune system, helping it fight off infections and reducing the severity of cold symptoms. It also supports healthy skin, which can become dry and irritated in cooler weather, by aiding collagen production and protecting against environmental damage. Additionally, vitamin C enhances the absorption of iron from plant based foods, which can help maintain energy levels as the days get shorter and darker.
Zinc
Zinc is essential during autumn as it supports the immune system, helping to ward of colds and other seasonal illnesses. As the weather cools, our bodies become more vulnerable to infections, and zinc supports the production of immune cells, aiding recovery if you get sick. Additionally zinc is known to reduce the duration and severity of cold symptoms, making it a valuable ally in staying healthy during the transition to cooler months. It also plays a role in maintaining skin health, which can be especially beneficial as the air becomes drier in Autumn.
N Acetyl Cysteine
N Acetyl Cysteine is also a powerful antioxidant. NAC helps by boosting the body’s production of glutathione, a critical antioxidant that protects cells from damage and supports overall immune function. NAC is also known for its ability to thin mucus, making it easier to clear the respiratory system, which can be helpful during the cold and flu season. Its detoxifying properties help the body combat environmental toxins and oxidative stress, keeping you healthier as the seasons change.
Elderberry Extract
Rich in antioxidants and vitamins, elderberry helps to support the immune system and the body’s defence against viruses. It is known for its antiviral properties, particularly in reducing severity and duration of cold and flu symptoms. Elderberry extract can provide an extra layer of protection, helping you stay healthy throughout autumn.
Selenium
Selenium is a vital mineral that plays a crucial role in supporting the immune system, particularly during autumn where the risk of infections increases. It act as a powerful antioxidant, protecting cells from damage caused by free radicals and supports the body’s defence mechanisms. Selenium also supports the production and function of immune cells, helping the body response more effectively to viruses and bacteria. By maintaining optimal selenium levels during autumn, you can strengthen your immune system, reduce the likelihood of seasonal illnesses and support overall health as the weather turns cooler.
Vitamin D3/K2
Vitamin D3 and K2 is a powerful combination for immune support, especially during autumn when sunlight decreases. Vitamin D3 is essential for activating immune defences, helping the body fight off infections more effectively. It also plays a role in maintaining healthy bones and overall-well-being. Adding vitamin K2 enhances the benefits of D3 by ensuring proper calcium utilisation, which supports cardiovascular and bone health. Together, these vitamins help bolster the immune system during autumn, reducing the risk of seasonal illnesses and supporting overall health as the day gets shorter.
There is the Metabolics Immunity Bundle, which contains all 3 products.
Respiratory and Immune Support
Our Respiratory and Immune Support formula is designed to support your immune system, especially during autumn when your body is more vulnerable to seasonal illnesses. This powerful blend includes,
- Vitamin D- supporting immune function and helps your body respond effectively to infections.
- Vitamin C- a key antioxidant that supports immune defences and helps protects cells from oxidative stress, reducing the likelihood of colds and flu.
- Zinc- essential for immune cell function, zinc supports your body’s ability to fight off seasonal infections and shortens the duration of cold symptoms.
- N-Acetyl Cysteine- known for its antioxidant properties, NAC supports respiratory health by thinning mucus and promoting easier breathing.
- Ginger Root- rich in gingerols, it has anti-inflammatory effects that help soothe respiratory pathways and support overall immune health.
- Lemon Balm- this calming herb helps with stress management, which can weaken the immune system, while also offering antiviral properties.
- Turmeric- High in curcumin, turmeric provides strong anti-inflammatory benefits, supporting both immune and respiratory health.
- Piperine- Enhances the absorption of curcumin and other nutrients, maximising the formula’s effectiveness.
Supporting energy levels and mood
As autumn sets in, some people experience lower energy levels and mood fluctuations, partly due to reduced daylight and changes in routine. Here are some supplements that can help with this during the autumn.
Magnesium
Magnesium plays a role in supporting energy and mood, especially during Autumn when changes in daylight and routine can impact well-being. This mineral is essential for energy production because it helps convert food into usable energy at the cellular level. It also supports muscle and nerve function, which can reduce feelings of fatigue and lethargy.
Magnesium also has a calming effect on the nervous system, helping to alleviate stress and anxiety, which are common during the transition to colder, darker months, By promoting relaxation and improving sleep quality, magnesium can help to stabilise mood and keep energy levels stead, making it easier to cope with seasonal changes.
Omega 3
Omega 3 fatty acids, particularly EPA and DHA are vital for brain health and can support energy and mood, especially during the autumn. These essential fats help regulate neurotransmitters like serotonin and dopamine, which play key roles in mood stability.
Additionally omega 3s reduce inflammation and support heart health, which can enhance physical energy and reduce fatigue. By promoting brain function and reducing the impact of stress, omega 3s help maintain steady energy and positive mood during the autumn months.
Stress Support
Metabolics Stress Support is a supplement that has been formulated with a combination of ingredients designed to support normal psychological function. Our stress support contains ingredients that can help maintain mood and energy during the autumn months. Here is how each ingredient contributes to stress support.
- Vitamin B6- Supports neurotransmitter production, including serotonin and dopamine, which are crucial for mood regulation and energy metabolism.
- Folate- Plays a key role in brain function and helps reduce symptoms of depression by supporting the production of mood enhancing neurotransmitters.
- Vitamin B12- Vital for energy production and nervous system health, helping to combat fatigue and maintain mental clarity.
- Magnesium- supports relaxation, reduces anxiety and enhances sleep quality contributing to improved energy levels and mood stability.
- Rhodiola Rosea- A herb that helps the body mange stress, reduce fatigue and improve both physical and mental performance
- Green Tea Extract- Provides gentle energy and supports mental alertness, while its antioxidant properties help reduce stress related damage.
- Theanine- An amino acid found in tea that promotes relaxation without drowsiness, helping to maintain a calm and focused mood.
Together these ingredients work to support a balanced mood, reduce stress and sustain energy levels making it easier to navigate the seasonal changes of autumn.
Seasonal Affective Disorder
Seasonal Affective Disorder ( SAD) is a type of depression that typically occurs during the autumn and winter months when daylight hours are shorter. The reduced sunlight can disrupt your body’s internal clock, leading to feelings of sadness, low energy and difficulty concentrating. SAD can also causes changes in appetite and sleep patterns, often leading to weight gain and increased fatigue. Understanding SAD is important because it highlights the need for selfcare strategies during these months. These strategies could include increased exposure to natural light, maintaining a regular exercise routine and supplementing with nutrients such as the ones noted above to mange symptoms and improve overall well-being.
Detox After Summer
After a summer of indulgence, resetting your body can help restore balance and boost your overall health. Here are some tips on how to get back on track:
Liver Support
Our Liver Support can help support your body after a summer indulgence using a combination of ingredients that promote liver health:
- Vitamin E- An antioxidant that protects liver cells from oxidative damage, vitamin E supports overall liver function and helps maintain its ability to detoxify the body.
- Vitamin C- Known for its antioxidant properties, Vitamin C supports liver health by neutralising free radicals and boosting the immune system, which is crucial during the detox process.
- Artichoke Extract- Promotes bile production, which aids in the digestion and elimination of fats and toxins from the liver, enhancing its detoxifying capacity.
- Green Tea Extract- Is a powerful antioxidant that helps reduce liver fat and inflammation supporting detoxification and overall liver health.
- Quercetin- An antioxidant and anti-inflammatory compound, quercetin helps protect the liver from damage supporting its ability to filter and remove toxins from the body.
- Turmeric- Is known for its anti-inflammatory and antioxidant effects, helping to protect and rejuvenate the liver, supporting its detoxication capabilities.
- Choline- An essential nutrient that supports liver function by aiding in the metabolism of fats and preventing fat accumulation in the liver, which can improve detoxification.
- Astaxanthin- a potent antioxidant, which helps protect liver cells from oxidative damage.
Probiotics
Probiotics can play a key role in detoxifying your body by restoring balance to your gut microbiome. Overconsumption of processed foods, sugar and alcohol can disrupt the healthy bacteria in your digestive system, leading to issues like bloating, sluggish digestion and weakened immunity. Probiotics replenish beneficial bacteria, improving digestion and helping your body efficiently eliminate waste and toxins. Additionally, a balanced microbiome supports the liver’s detoxification processes and boosts overall immune function, making it easier for your body to recover and reset after indulgent eating.
Detox Teas
Detox teas often contain ingredients like dandelion root, milk thistle and green tea, which can help support your liver and kidneys. These herbs support your body’s natural detoxification processes, flushing out the toxins accumulated after summer treats. Certain detox teas can also promote metabolism and help reduce bloating, making it easier to get back into a healthy routine.
Hydration and Balanced Diet
Drinking plenty of water is a way to help your body flush out toxins and stay hydrated, especially if you have consumed alcohol or salty foods. Also focusing on a diet rich in fruits, vegetables, lean proteins and whole grains helps to nourish your body and support detoxification processes.
Lifestyle tips on how to deal with the seasonal transition
Transitioning from summer to autumn can be challenging, as the days get shorter and the temperatures drop. Here are some tips to help you cope with the seasonal change:
Adjust your routine
Shift your daily schedule to align with the changing daylight. Try waking up earlier to make the most of the morning light, which can help regulate your sleep patterns.
Prepare your home for the cooler weather by adding warm blankets, lighting candles and using soft lighting to create a comforting environment.
Stay Active
Keep up with your fitness routine, even as outdoor activities become less appealing, consider indoor workouts like yoga, strength training or joining a gym. Or take advantage of seasonal activities like hiking or visiting a pumpkin picking to stay active and connected with nature.
Support your immune system
Incorporate seasonal superfoods like pumpkins, squash and apples, which are rich in vitamins and antioxidants. Drink plenty of water and herbal teas to keep your body hydrated as the weather cools.
Manage your mood
Use a light therapy lamp to combat the reduced daylight which can help alleviate symptoms of seasonal affective disorder (SAD) and boost your mood.
You can also try and engage in mindfulness practices such as meditation, deep breathing or journalling to manage stress and maintain emotional balance.
Prioritise rest
Aim for 7-9 hours of sleep each night to help your body adjust too the seasonal change. Establish a calming bedtime routine to improve sleep quality. As the days get shorter, you may naturally feel more tired. Allow yourself to recharge when needed.
Stay Social
Plan cosy get-togethers with friends and family to stay socially connected which can boost your mood and help you feel supported. Or take up indoor hobbies like reading, cooking or crafts to stay engaged and uplifted during the longer evenings.
By including these tips into your routine, you can help ease the transition from summer to autumn and maintain your physical and emotional well-being.
Autumn Superfoods
Autumn brings a bounty of nutritious foods that can complement your supplement regimen and support overall health. Here’s a look at some key autumn foods and how they enhance the benefits of various supplements.
Pumpkin
Pumpkins are high in vitamin A, vitamin C and fibre. Vitamin A supports immune function and skin health, which complements supplements like vitamin D and vitamin C. the fibre in pumpkins aids digestion, enhancing the effects of probiotics.
Pumpkins also contain antioxidants such as beta-carotene which work with supplements like NAC and turmeric, providing enhanced protection against oxidative stress.
Squash
Squash varieties like butternut and acorn squash are excellent sources of vitamins A and C, potassium and magnesium. These nutrients support immune health and cardiovascular function, complementing supplements like vitamin C, magnesium and omega 3 fatty acids.
The fibre in squash promotes healthy digestion which works well with probiotics to improve gut health and support detoxification processes.
Apples
Apples provide soluble fibre, particularly pectin, which supports a healthy digestive system and works with probiotics to support gut health. Apples also contain quercetin and vitamin C, which support the immune system and reduce inflammation. This complements the benefits of supplements like vitamin C, elderberry and zinc.
Pears
Pears are high in dietary fibre, aiding in digestion and promoting a healthy gut. This complements probiotics and detox supplements by supporting regular bowel movements and detoxification.
They also contain vitamins C and K, which can enhance the effectiveness of vitamin C and support overall immune function.
Sweet Potatoes
Sweet potatoes are rich in beta-carotene (which the body converts to vitamin A), vitamin C and potassium. This complements nutrients like vitamin A, vitamin C and potassium, supporting immune health and cellular function.
The antioxidants in sweet potatoes work well with supplements like turmeric and NAC offering additional protection against oxidative stress.
Cranberries
Cranberries are high in vitamin C and antioxidants, which enhance the immune-boosting effects of supplements like vitamin C and zinc. The fibre and compounds found in cranberries support urinary tract health and work well with probiotics to maintain a healthy gut.
How they work together-
Immune Health- Autumn foods rich in Vitamin A and C along with antioxidants, support immune health, complementing supplements like Vitamin C, elderberry and zinc.
Digestive health- foods high in fibre such as apples, pear and squash enhance digestive health and work with probiotics to improve gut function and support detoxification
Antioxidant defence- combining anti-oxidant rich foods like pumpkins, sweet potatoes and cranberries with supplements like NAC, Turmeric and vitamin E provides protection against oxidative damage.
By incorporating these seasonal foods into your diet with your supplements, you can enhance their effectiveness and support your overall health throughout the Autumn season.
Check out a couple of lovely super food recipes below,
As Autumn unfolds, it’s the perfect time to embrace the season’s natural rhythms and nurture your health from the inside out. With shorter days and cooler temperatures, supporting your immune system, digestive health and overall wellness is essential. Our range of supplements, tailored for autumn, can help you stay resilient and energised through the seasonal transition. Pair these with simple lifestyle adjustments, like getting plenty of rest, staying active and enjoying the rich array of autumn superfoods like pumpkins, apples and squash. By combining these wellness tips with out high-quality supplements, you’ll be well-equipped to thrive throughout the autumn months and beyond.
Stacie Henson has been working at Metabolics for two years and has immersed herself in learning more about Metabolics products and nutrition generally.
She has completed basic nutrition courses and recently completed a Level 4 Nutrition Diploma. Stacie is currently studying for a Level 4 Transformational Nutrition course to further her experience and knowledge to better support Metabolics customers.
