Fall Wellness: Functional Psychiatry Tips to Beat the Sluggish Season

As the vibrant colors of fall settle in and the days get shorter, I know many of my patients at Solshine Wellness Group start to feel a little more sluggish, both mentally and physically. The crisp air and darker afternoons can make it harder to stay energized and upbeat, especially if you’ve noticed your energy dipping or your mood becoming a bit lower.

If you’re in your middle years, you might feel the seasonal shift even more acutely, as changes in your routine, stress levels, or even natural age-related shifts can leave you feeling more tired or a bit off-balance. But don’t worry—I’ve got some practical tips that can help you stay energized, uplifted, and feeling like yourself this fall!

Why the Fall Slump Happens

In my practice, I’ve seen that many people struggle with lower serotonin levels in the fall. Less sunlight means less serotonin production, and with it, lower energy and mood. For some, this is a mild dip in feelings; for others, it can lead to fatigue, brain fog, or even seasonal sadness.

How to Boost Your Serotonin Naturally

Here are a few of my go-to tips to help you naturally boost serotonin levels and keep your mood stable:

1. Soak Up the Sun: Even if it’s cloudy, try to spend at least 20 minutes outside in natural light. It’s one of the easiest ways to support your circadian rhythm and serotonin production.

2. Move Your Body: Whether it’s a brisk walk, yoga at home, or even dancing around your kitchen, exercise helps your brain release tryptophan, which your body turns into serotonin. Just 30 minutes a day can make a world of difference.

3. Serotonin-Boosting Foods: Foods like turkey, eggs, nuts, and seeds are packed with tryptophan, the building block for serotonin. Pair them with complex carbs, like whole grains, to help with absorption.

4. Supplements for Extra Support: If you need a little more help, I recommend trying 5-HTP (a precursor to serotonin) or L-theanine, which can help reduce stress while boosting serotonin. A high-quality probiotic can also improve gut health, which directly impacts serotonin production—80% of serotonin is made in your gut!

Stay Energized and Healthy

Here are a couple more tips that I often suggest to my patients:

• Adaptogens like Ashwagandha can support your adrenal glands, helping you manage stress and keep your energy levels steady throughout the day.

• Magnesium is also a great mineral for energy and relaxation. It supports restful sleep and helps prevent that afternoon slump.

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Lastly, if you’re struggling with sugar cravings (hello, pumpkin spice!), focus on eating nutrient-dense meals with protein and fiber to keep your blood sugar stable and prevent the inevitable crashes.

Immune Support for Fall

As we head into cold and flu season, it’s crucial to stay on top of your immune health. I always recommend Vitamin D supplements during the fall and winter months, as many of us don’t get enough sun. Elderberry and zinc are also great for immune support, helping you stay healthy while the seasons change.

Wrapping Up

Fall doesn’t have to mean feeling sluggish or down. By focusing on serotonin-boosting activities, staying active, and supporting your body with the right nutrients, you can feel balanced and energized all season long.

Remember, I’m always here to support you in finding the right solutions for your mental and physical health. Let’s work together to make this fall the best one yet!

With warmth and wellness,

Dr. Ravyn Burnett Ramos

Solshine Wellness Group