A colourful season known for its falling leaves, changing clocks, and cooler months — as well as for spooky Halloween celebrations and frivolous firework fun.
Darker days invite us to slow down, rest more, and enjoy quiet, cosy evenings. It’s a time to recharge and reset. Autumn walks, warming pumpkin soups, and soft blankets help us feel grounded and ready for the winter ahead.
Unfortunately, it can also be a time when energy and mood dip, and colds or bugs make their rounds. With fewer daylight hours, we’re exposed to much less sunshine — which can lower both vitamin D and serotonin levels. This combination can leave us feeling more tired, less motivated, and more vulnerable to winter illness. Rest is essential, but there’s plenty we can do to support our wellbeing and stay energised through this seasonal shift.
Maximise Morning Light for Your Circadian Rhythm
As the clocks change and mornings grow darker, our body’s internal clock can struggle to adjust. Natural light exposure within the first hour of waking is one of the most powerful tools for regulating sleep, energy, and mood. Even 10–15 minutes outdoors can help — take your tea into the garden, open a window, or enjoy a brisk walk. If you wake before sunrise, try a sunrise alarm clock or a light therapy lamp (10,000 lux) to mimic natural dawn.
Keep curtains wide open during the day, position yourself near windows when you can, and let your body soak up all the light available. This helps suppress melatonin, boosts alertness, and sets you up for better sleep later on.
Try this: Start your day with a five-minute “light ritual” — open the curtains, take three deep breaths by a window, and step outside if you can. Small, daily consistency beats big effort once in a while.
Keep Hydrated
Even though we’re not sweating as much as in summer, central heating and cold air can be surprisingly dehydrating. Herbal teas like ginger, haskap, cinnamon, or chamomile count toward your fluid intake and add comforting warmth. Keep a reusable water bottle or flask within arm’s reach. If plain water feels less appealing in cooler months, infuse it with slices of orange, lemon, or a cinnamon stick.
Tip: Set a “tea timer” — every two hours, make a fresh herbal brew. It keeps you hydrated, warms your hands, and gives your brain a mini reset.
Warming Foods and Drinks
Root vegetables like sweet potatoes, parsnips, and butternut squash are at their best now — perfect for hearty stews and roasts. Porridge with autumn fruits like plums, pears, or blackberries makes a nourishing start to the day – don’t forget to top with your haskap berry powder! Slow-cooked meals not only fill your home with delicious aromas but offer nutrient-dense comfort. Golden milk (turmeric latte) and bone broths are especially soothing for body and soul.
Try this: Batch cook a big pot of soup on Sundays — freeze portions for quick, warming lunches that save you time and energy all week.
Boost Herbs and Spices
Autumn spices aren’t just delicious — they’re powerful allies for health. Ginger supports digestion and reduces inflammation, cinnamon helps regulate blood sugar, and turmeric is known for its immune-supporting properties. Garlic and thyme offer antimicrobial benefits, while nutmeg, cloves, and cardamom bring a warming touch to baking and hot drinks.
Tip: Sprinkle cinnamon or turmeric into your morning porridge or latte. Or try our organic haskap berry and fiery ginger juice for that rejuvenating morning zing!
Recipe: Autumn Porridge with Stewed Apples and Haskapa
There’s nothing quite like a warm bowl of porridge on a cool autumn morning. This version celebrates seasonal fruit and adds a burst of vibrant berry goodness from Haskapa powder — rich in anthocyanins to support immune and heart health. It’s comforting, energising, and a perfect start to darker days.
Ingredients (serves 2):
- 100g rolled oats
- 400ml milk or milk alternative
- 2 apples, peeled and chopped
- ½ tsp cinnamon
- 1 tsp maple syrup or honey (optional)
- 1 tsp Haskapa powder
- A handful of walnuts or seeds for topping
Method:
- In a small saucepan, gently stew the chopped apples with a splash of water and the cinnamon for 5–10 minutes until soft.
- In another pan, cook the oats with the milk over medium heat, stirring until creamy (about 5 minutes).
- Spoon the porridge into bowls, top with the warm stewed apples, and drizzle with maple syrup if desired.
- Sprinkle over the Haskapa powder and finish with a handful of walnuts or seeds for crunch.
Tip: Make extra stewed apples and keep them in the fridge — they’re delicious stirred into yoghurt or spooned over overnight oats for a quick weekday breakfast.
A Gentle Reminder for the Season
Autumn invites us to slow down and nourish ourselves — to swap rushing for rest, and depletion for comfort. With a few mindful tweaks to your daily rhythm, you can feel energised, supported, and ready to embrace all the colour and calm this season has to offer.