It’s the first day of FALL! This season is 100% my jam. I love the cold, dreary, foggy days. Most of my patients think I’m a total weirdo because I just feel so energetic during this season. Not everyone feels me on this though, and there is definitely some science as to why. Transitional periods can be hard for people, and I’m not just talking weather! Our bodies are made to adapt to our environment. Our nervous system is constantly taking cues from the rest of our body and the environment and making the changes necessary. I’ve seen some patterns in my patients during this transitional period over the years and wanted to share some fun facts and quick tips so you can start to prepare and maybe even enjoy the fall as much as I do!

The Low Down on SAD

Most of us in the PNW know about SAD, and if you’re new here and wondering why you feel a little more down than usual, then you’re about to know why. SAD stands for Seasonal Affective Disorder and tends to strike worse during the fall to winter transition but can affect people during the spring to summer period as well (I get it WAY worse in the Spring). It is sometimes referred to as “winter blues”. Symptoms of SAD are the similar to depression, so if you are already struggling with depression, it can definitely amplify it. There are a couple of factors that lead to SAD that I want to cover – sunlight levels and hormonal levels:

Sunlight: when Mother Natch changes her schedule, humans don’t tend to follow. So when there is less sunlight but you’re still working that 9-5 job, it can really affect your sleep and mood. Sunlight is a driver in our cortisol-melatonin cycle. These two hormones are the forces behind our circadian rhythm which causes us to feel tired at night and wakes us up in the morning. When the days are longer and darker, it increases the amount of melatonin in our system which can make you feel tired earlier in the day. On the plus side, it probably means you’re sleeping better as a result.

What can you do?: Try to get more light! There is some promising research about using light therapy to help during the winter months. You can also try to spend as much time outside during the short periods of sunshine we do get. Natural light is best, but artificial light therapy has shown some benefits.

Serotonin: serotonin is a neurotransmitter that affects your mood. Many people know about serotonin and that it is a mood booster. My favorite fun fact about serotonin, however, is that it is made from tryptophan. It is an essential amino acid and is the starting block to make serotonin. Tryptophan is made famous during fall because everyone thinks turkey makes you tired due to tryptophan levels (spoiler alert: it’s in every protein source, and the levels in turkey aren’t that high). Tryptophan has two paths it can go down in the human body – one pathway is the Serotonin Pathway and one is called the Kynurenine Pathway. I’m not going to get into the biochemistry with you (reach out to me and we can get as nerdy as you want), but the reason I mention this is because the body will start to send less tryptophan to the serotonin pathway in the presence of certain things. Overproduction of cortisol (our stress hormone) creates an enzyme that will deplete tryptophan. Less tryptophan = less serotonin. Finally, inflammation in the body from those tasty fall treats, chronic disease, and lack of movement (among other things) will create a different enzyme that will also burn up your tryptophan.

What can you do?: Reduce stress and inflammation (easier said than done, I know) by getting more joyful movement in during your day or changing up the foods you’re eating. Talk with a nutritionist or dietitian about changes you can make in the foods you eat during fall. I try to practice intuitive eating as much as I can and really listen to what my body is craving during this period.

There are so many other factors that contribute to SAD and if you are struggling, I encourage you to talk with your health professional. Many people find a team of mental health professionals combined with physical health professionals can really help stave off the effects of SAD.

Under Pressure

One of the most common reasons people come into my office during the fall is headaches. I used to get regular migraines before I started seeing a chiropractor, and now I rarely get them, but if I do – it’s during the fall. The transition to fall brings a change in barometric pressure, which is the weight of the atmosphere. Our head has air pockets called sinuses. When there is an external change in air pressure, it causes an change in our internal air pockets which can lead to sinus headaches and migraines in people who are sensitive to those changes.

We can also see changes in blood pressure during fall. This one is usually due to temperature. Changes in atmospheric pressure usually signal an oncoming storm and drop in temperature. When it is cold, our blood vessels constrict which increases blood pressure.

Next up – blood sugar. This one is particularly important if you are diabetic. When the pressure outside drops, it increases the viscosity (thickness) of our blood. This can cause issues with controlling our blood sugar (also a possible migraine trigger).

Finally, increases in joint pain during fall is a common complaint during fall that can be attributed to changes in pressure. Many people with arthritis will say that they can tell a storm is coming because they feel it in their bones. Researchers aren’t positive about the mechanism, but most agree that it is due to falling barometric pressures. One possible explanation is that changes in viscosity of joint fluid as a response to pressure changes.

What can you do? The bad news is that you can’t control the weather. So what do we do when our bodies are just doing their thing and responding to the external environment? We manage as best we can. As a chiropractor, I always advocate for getting your nervous system checked more frequently during transition periods. Your nervous system controls every other system in your body, which means it is the driving force behind all these changes. You want to make sure it is functioning at 100% during this period so that it can adapt as efficiently as possible. Getting adjusted, if your chiropractor determines is needed, can help reset your system, improve the feedback from your joints to the brain and vice versa and can help regulate those hormone systems that we discussed earlier.

Hibernation Mode

I see a lot of talk about weight during the fall. There is this weird dichotomy between watching what you eat and indulging in holiday parties. Magazine articles about “tips for healthy Thanksgiving sides” or pre- and post- holiday cleansing are a plenty. Guess what? Weight gain during the fall is hard wired in our brains. It’s a natural part of the animal world. Humans are cyclic creatures. We talked about the sleep-wake cycle earlier and how that changes during the seasons, but guess what else changes? Your metabolism. It is a survival technique. During fall and winter, our body changes to a more insulin-resistant state. This helps us be more fuel-efficient and go for longer periods of time on smaller amount of food. Because of this increase in insulin resistance, our bodies hang on to fat longer. It’s storing it up in preparation for winter. Our brain controls all these mechanisms.

What can you do? Enjoy the pie. Really, it’s ok. Society already tells us that thin equals healthy and fat equals unhealthy and lazy. Not only am I vehemently against this idea, but I actively speak out against it. Our bodies are cyclical. They change with the physical seasons but also the emotional ones we go through. Embrace the change. Some people will argue with me and say that due to the metabolism changes you’re going through during fall means you should be even more vigilant about diet and exercise. What I find though is that this creates more stress. You’re already stressed about end of year deadlines, family get togethers, Christmas shopping, and all the other ways we overextend ourselves during the end of the year. Trying to fight the cycle your body naturally wants to be in will usually only result in more stress, guilt and shame about your body. Embrace the softness of fall. Wear the cozy sweater, snuggle with your puppers, and enjoy the season for what it is.

These are just 3 ways your body changes during the fall and how it can affect your physical and mental health. If you are struggling with any of these, I encourage you to reach out to your health care team. Our mission at Verve Lifestyle Center is to cultivate healthier communities by inspiring our patients to make empowered choice relative to their well-being. We are more than happy to help you navigate the changing seasons and make referrals to trusted wellness partners.

The final thought I want to leave you with is that any health issue can be traced to adaption. Every reason I listed about why fall is hard is due to this. The best way to get your body to adapt to change more efficiently is to make sure your nervous system is functioning at 100%. If I had to give just one action step to help improve your health during fall, or really any time, it is to get your nervous system checked regularly!

Happy Fall Y’all!

Dr. Megan Banker

Chiropractor + Owner at Verve Lifestyle Center