5 Ways to Naturally Support Your Body and Mind Through Seasonal Changes

Hey Sanrae!

As the seasons shift, so do our bodies and minds. It’s not just about swapping out your wardrobe—these changes can affect everything from your mood to your immune system. Research shows that cooler weather and shorter days impact our health in many ways. But with a little understanding and gentle support, you can stay balanced, nourished, and thriving all season long.

Here’s how seasonal changes might be affecting you, and what you can do naturally to support your wellbeing:

1. Boost Your Vitamin D Levels

Less sunlight means less natural vitamin D—crucial for mood, immunity, and strong bones. Low vitamin D has been linked to anxiety and other health concerns.

How to Support:
Include vitamin D-rich foods like salmon, sardines, egg yolks, and fortified cereals. Since food alone may not be enough during darker months, consider a high-quality vitamin D supplement. Always check with your healthcare provider to see what’s right for you.

2. Maintain Healthy Sleep Cycles

Shorter days and cooler nights can disrupt your natural sleep rhythms, making it harder to fall asleep or wake up refreshed.

How to Support:
Keep a consistent sleep schedule—go to bed and wake up at the same times daily. Your bedroom should be cool, dark, and quiet to encourage restorative sleep. Establish calming pre-bedtime rituals like gentle stretching or reading to help signal your body it’s time to rest.

3. Stay Hydrated

Cold weather often dulls our thirst cues, increasing the risk of dehydration, which can lead to dry skin and fatigue.

How to Support:
Sip water throughout the day and enjoy warm herbal teas for hydration and comfort. Eat water-rich fruits and veggies like pomegranates, squash, apples, and cucumbers—they hydrate and nourish.

4. Combat Seasonal Affective Disorder (SAD)

The shift to darker, cooler days can bring mood dips, low energy, and trouble sleeping—classic signs of SAD.

How to Support:
Increase your vitamin D intake, stay physically active, and connect regularly with loved ones. Social time helps ease feelings of isolation, and movement releases mood-boosting endorphins. If symptoms feel overwhelming, please reach out to a healthcare professional.

5. Nourish Your Skin

Cooler, drier air can leave skin dehydrated and dull.

How to Support:
Switch to richer moisturisers and gentle exfoliation to refresh your skin. Support your glow from the inside out with SANRAE Marine Collagen+—rich in amino acids that promote hydration, elasticity, and reduce fine lines. It’s the perfect ally for your skin as the weather cools.

A Nourishing Autumn-Inspired Recipe: Matcha Pumpkin Spice Latte

Celebrate the season with this warm, comforting blend of earthy matcha and cosy pumpkin spice—totally plant-based and perfect for crisp autumn mornings!

Pumpkin Spice Mix:

• 1/4 tsp ground cinnamon

• 1/8 tsp ground ginger

• Pinch ground nutmeg

• Pinch ground cloves or allspice

Pumpkin Milk:

• 1 cup unsweetened almond milk (or your favourite plant milk)

• 1 tbsp pumpkin puree

• 1/2 tsp pumpkin pie spice

• 1 tbsp maple syrup (or honey)

Heat pumpkin milk mixture over medium heat, stirring until warm and blended.

In a separate bowl, whisk:

• 1 tsp SANRAE matcha powder

• 2 tbsp warm (not boiling) water

Whisk until frothy. Blend matcha and pumpkin milk until smooth and creamy. Pour into your favourite mug, sprinkle with pumpkin spice mix, and optionally top with coconut whipped cream for an indulgent treat.

As you embrace seasonal change, remember that small moments of self-care and nourishment help you stay vibrant and balanced year-round. So wrap up in your coziest sweater, sip on this pumpkin spice latte, and enjoy the magic of autumn with SANRAE.

Stay well, Sanrae!

#SeasonalSelfCare #VitaminD #SleepWell #Hydration #SAD #NourishYourSkin #AutumnWellness #SANRAEWellness #MarineCollagen+