Stay in shape this fall with these ten tips!

Summer is coming to an end, and fall is slowly setting in... It’s time to put some naturopathic tips into practice to stay in top shape. Here are 10 tips from a naturopath to help you maximize your physical and mental energy as fall begins!

1. Get out into nature

One of the most important tips is to pay attention to your diet by starting with organic, local, and seasonal fruits and vegetables—eaten raw or lightly cooked at low temperatures. 

In fact, it’s important to remember that fruits and vegetables lose a significant portion of their nutrients when cooked. For example, vitamin C is destroyed at temperatures as low as 60°C!

From a nutritional standpoint, it's a good idea to include the following in your salads and other dishes:

• Sprouted seeds (make them at home or buy them in the fresh food section).
• Oilseeds (almonds, walnuts, hazelnuts, Brazil nuts...).
• Seeds (sesame, flax, chia, sunflower, pumpkin, pine nuts, etc.).
• Some goji berries.
• Seaweed (spirulina flakes, nori, etc.). 

Important: Before considering taking dietary supplements, it’s important to start at the source and ensure you’re getting all the vitamins, minerals, and trace elements your body needs to function properly. A large part of your immune system is located in your gut, so it’s a good idea to pay attention to what you eat! 

2. Foods to Limit (or Even Avoid)

To avoid putting unnecessary strain on your body, it is advisable to limit these activities and reserve them for special, one-time occasions:

• Red meat, no more than twice a week.
• Deli meats.
• Processed foods and pastries.
• Chocolate bars.
• Fast-food restaurants.
• Refined sugars.
• Alcohol.

3. Stay well-hydrated

Hydration is one of the cornerstones of naturopathy. In fact, many health problems are caused by dehydration! Don’t be like a camel—make sure to stay well-hydrated by drinking about 1.5 liters of water a day. 

You can make unsweetened lemon-ginger herbal teas that are invigorating. You can also flavor them according to your preferences and needs: mint, cinnamon, turmeric, rosemary, licorice, etc.

​4. Take a course of probiotics

To maximize the benefits of the various tips provided, don’t hesitate to take a course of probiotics to replenish the good bacteria in your intestines. These will improve digestion and your body’s ability to absorb nutrients and dietary supplements, and will also help boost your immune system.

​5. Rely on spirulina

If you're feeling low on energy, you might want to consider a spirulina supplementation. This is a spiral-shaped seaweed with numerous health benefits. It is extremely rich in protein (between 50 and 70%), essential fatty acids, trace elements, minerals, and vitamins. 

Because of its unique nutritional profile, it is one of the superfoods used to address malnutrition in developing countries. It’s an excellent choice for boosting your energy levels as fall begins.

6. Bee products

The honeycomb products are exceptional gifts that you deserve to treat yourself to. Propolis, pollen, royal jelly, and honey have benefits that our ancestors were already well aware of. 

These nutritional powerhouses are considered superfoods. They offer benefits that go far beyond simply boosting the immune system; they are true rejuvenating treatments. 

Adults, children, teenagers, seniors, and those recovering from illness—everyone will find something in each of these products to meet their current needs: immune system boosters, anti-fatigue remedies, tissue regenerators, antioxidants, revitalizers, and more.

​7. Engaging in physical activity

Although often overlooked, this point is essential for good vitality. In fact, to maintain optimal energy levels, engaging in regular physical activity in a way that respects your body helps you:

• Stimulate blood and lymphatic circulation (oxygenation, toxin elimination),
• Produces several "feel-good" hormones, including endorphins (which induce euphoria) and serotonin (which combats depression). 

8. Get a good night's sleep

It is essential to ensure you get good-quality sleep. In fact, getting enough restful sleep is one of the keys to rejuvenating both your body and your mind. If you have trouble sleeping, consult a naturopath to ensure you receive comprehensive, personalized care.

9. Engage in activities to recharge

One of the secrets to maximizing your energy is to set aside time for yourself—to meditate, recharge, and take a break—which is truly beneficial and restorative. 

Accept that it’s okay to do nothing—or simply to listen to your body’s needs—so as not to overwhelm your body and mind with too much information. It’s by alternating between active periods and periods of true rest that you’ll keep your energy levels at their peak. 

10. Disconnect to reconnect

Disconnect to reconnect or the art of stepping away from screens and taking the time to connect with nature, to take a walk in the forest or along the ocean, to spend quality time with loved ones, and to rediscover your passions.

In conclusion, there isn't just one solution—there are many solutions that, when combined and tailored to each person's preferences and needs, enhance one another. Take care of your body and mind to have maximum energy!