Celebrate National Self-Care Awareness and Self Improvement Month
By Drew Mulvey MS, CDN
The leaves are changing, the days are getting shorter, and the air is getting crisper. Yes, that is right, Autumn is among us. To some, it can be hard to transition out of the warm and long days of summer ( especially those headed back to school ), and for others, they look forward to the exuberant colors this season brings. This time is also known as the time for Harvest. This could be, spiritually, where one harvest the fruits of their labor from the first half of the year and to the physical harvest of crops that bring delicious seasonal produce. It is also the best time of year for doing a detox and cleaning up residual things. With all of this in mind, it is important to set our body and minds up to be nourished and replenished. Here are ways to do just that.
Detox
The transition from summer to fall can bring some instability, but it can also bring creativity and a harvest from all one’s labors. With that, it is important to prime the body to face upcoming challenges and obstacles this new season may bring. According to traditional Chinese medicine, the Fall is associated with the metal element with brings organization. Why is it then important to do a liver detox during this time? Fall is also a time of release, which means it is time to let go of those toxins in which we accumulated from all the BBQs, in the environment, and any sort of bacterial or viral debris.
According to traditional Chinese medicine, Fall is associated with the lungs and the large intestines. The large intestines are the last part of detoxification as the liver packages toxins in a substance known as bile and transfers it to the large intestine to be eliminated through the stool. Thus, fiber and water are essential nutrients as any part of a detox for “moving things along” so to speak. Other beneficial nutrients are nutrients such as antioxidants and vitamins such as B vitamins Folate, B6, and B12. A description of these foods can be found in my 21 Day Whole Food Detox Guide and my blog posts “Beneficial Nutrients for Licer Health and Immunity” and “How to Do A Detox with Whole Foods.”
Enjoy Seasonal Produce
Pumpkin
Time to roast some pumpkin seeds, decorate the deck and house, and include pumpkin spice everything! This is not only a staple that is a signature trademark of Autumn but also brings several healing benefits to the table. According to TCM food energetics, pumpkin is tonifying to the qi, or the life force of the body. When balance, Qi may promote optimal digestion, neural clarity, circulation, and ease to the central nervous system.1 It is thus very grounding and soothing for the body and for the soul. Qi is commonly lowered during the Fall with the transition of the seasons.2 Adding pumpkin to Autumn dishes, along with other warming squashes and yams, may help balance the mind, body, and spirit during this time.
As mentioned earlier, Autumn is associated with the lungs.2 Pumpkin can be beneficial for dispelling mucus from the lungs and, when used regularly, may benefit bronchial asthma.1 You’ll be breathing better and releasing pent up energy with each bite your favorite whole-food pumpkin-flavored dish!
With that in mind, pumpkin’s assortment of nutrients also plays a major role in maintaining optimal health. It is an excellent source of beta carotene, fiber, and potassium, the latter which is severely lacking in our diets. Carotenoids have been studied for their anti-cancer benefits. One recent metanalysis found that intakes of vitamin A (beta carotene) and retinol may reduce the risk of development of breast cancer. These studies were also done in conjunction with other antioxidant vitamins C and E, which may present as a confounding factor. It is thus possible when used in conjunction with these other vitamins that the risk of breast cancer may be further reduced.3
The seeds of the pumpkin, also known as pepitas, are one of the best foods to include in any diet. They possess nutrients such as fiber to help feed beneficial gut bacteria responsible for the integrity of the intestines and promoting regularity as well as zinc, magnesium, and omega 3 fatty acids to boost immunity, promote a sense of well-being and decrease inflammation. Looking for ways to get more plant-based protein in your diet? These little seeds pack about 9 grams and 180 calories for a 1/4 cup serving! Throw them on a salad, in a smoothie, or on your favorite root vegetable soup.
Apples
Apple fritters, apple pie, apple cinnamon. We all think of these warming flavors with the approach of fall. Instead of reaching for synthetic and processed varieties, go straight to the source for numerous health benefits. They say an apple a day keeps the doctor away and there may be some merit to that. Apples are an excellent source of antioxidants such as proanthocyanins which are beneficial for collagen crosslinking (joint health) and liver detoxification and flavonoids such as flavones, flavanols, and flavonols which fight cancer.4,5 One recent metanalysis discovered that higher intakes of flavones and flavonols may help to reduce the risk of developing colon cancer.6
They possess prebiotic fibers, a particular variety that directly feed beneficial organisms in the gut and help them to proliferate as well as pectin, which is essential for regularity. They are also a great source of other vitamins such as Vitamin K and C for bone health and optimal immune system functioning and micro minerals such as potassium for proper heart rhythm and prevention of muscle cramping. Enjoy this delightful gem in pancakes, baked with cinnamon, almond flour, and grass-fed butter (coconut oil for vegan), or in a hearty apple cinnamon porridge.
Seasonal Fruits and Vegetables:
Fruits: Organic Apples, Plums, Organic Grapes, Figs and Organic Pears
Vegetables: Artichoke, Beets, Broccoli, Butternut Squash, Carrots, Organic Celery, Organic Kale, Leeks, Peppers, Potatoes, Pumpkin, Watercress 7
Looking for more apple and pumpkin recipes to bring in the autumn? Check out this month’s hand out for ways to include these staples into multiple dishes for your solstice celebration.
Self-Care and Reflection
As mentioned above, the Fall is associated with the lungs. This is spiritually relevant as the lungs are associated with “letting go.” That could mean allowing your spirit to be in harmony during the transition and letting go of the mistakes, failures, and struggles of the past season and using these obstacles and challenges to strengthen you for the next season. Lungs are also associated with breath or life. We can choose to grow and gain strength from our failures, to set visions, and harnesses all aspects of health. With this comes being honest with oneself and seeing a clear path and direction. This type of nourishment can come through self-care activities such as a walk in the park, hiking and stopping to enjoy the scenery or, for me, apple picking with friends and baking treats afterward such as pies and crisps. Whatever you want to see happen during this harvest season, it is time to align your passions, knowledge, and strengths with your vision. This can also be in the form of using food, as this too is an expression of your personality.
What can this do? Decrease the amount of stress being placed on the body and give the mind, body, and spirit a rest. This switch from activation of the sympathetic nervous system, better known as fight or flight, and to the parasympathetic, or rest and digest, can offer your body a myriad of benefits. Digestion can improve, assimilation of nutrients can improve overall bodily processes and increase energy, vitality, and stamina, and more importantly, the generation of inflammatory proteins decreases which can prevent the development of several diseases.
If you are around the area be sure to check out my event SOULstice scheduled for Saturday, September 19, 2020. Check out the description on the front page of my website for more information!
References:
1. Pitchford, P. Healing with Whole Foods. North Atlantic Books. Berkeley, CA. 1993.
2. Sonmore, S. Enjoy the Energy of the Fall: Autumn and Traditional Chinese Medicine. Acufinder Website. 2020. https://www.acufinder.com/Acupuncture+Information/Detail/Enjoy+the+Energy+of+Fall+Autumn+and+Traditional+Chinese+Medicine. Accessed August 17, 2020.
3. Fulan H, Changxing J, Baina WY, et al. Retinol, vitamins A, C, and E and breast cancer risk: a meta-analysis and meta-regression. Cancer Causes Control. 2011;22(10):1383-1396. doi:10.1007/s10552-011-9811-y
4. Reinhard, T. Super Foods: The Healthiest Foods on the Planet. 2nd Edition. Firefly Books. Buffalo, New York. 2014.
5. Apples and flavonoids. Department of Primary Industries and Regional Development Website. Updated November 9, 2017. https://www.agric.wa.gov.au/pome-fruit/apples-and-flavonoids. Accessed August 20, 2020.
6. Chang H, Lei L, Zhou Y, Ye F, Zhao G. Dietary Flavonoids and the Risk of Colorectal Cancer: An Updated Meta-Analysis of Epidemiological Studies. Nutrients. 2018;10(7):950. Published 2018 Jul 23. doi:10.3390/nu10070950. Accessed August 20, 2020.
7. Dattani, M. Seasonal Food Calendar. GoodtoKnow Website. 2020. https://www.goodtoknow.co.uk/food/seasonal-food-calendar-71128. Accessed August 20, 2020.
