Finding Balance: How to Stay Energized as the Days Get Shorter
Hi Friend,
As daylight hours grow shorter, many of us feel a noticeable dip in our energy and mood. The changing season can disrupt our internal rhythms, leaving us feeling less energized and emotionally unsteady. While I’m a manual therapist, I believe that feeling good isn’t just about hands-on care—habits like daily movement, balanced nutrition, and staying hydrated play a significant role in supporting overall well-being. This newsletter shares practical strategies to help you maintain vitality and balance throughout the day—from energizing morning rituals to calming evening routines that set the stage for restful sleep. Read on for simple, effective ways to stay grounded and resilient as we navigate this seasonal shift together.
Morning Energy Boosters
How to Start your Day with Vitality
Start Your Day with Morning Light and Movement: A few minutes of early light exposure, whether from natural sunlight or a light therapy lamp, can signal your body to wake up and lift your mood. My favorite product for light therapy is from HATCH.
Hydrate Right Away: Kick off your day with a glass of water for a natural, refreshing energy boost. I like to add a tablespoon of apple cider vinegar to my first cup of water. Apple cider vinegar offers numerous benefits, including stabilizing blood sugar levels and supporting immune function. Staying hydrated helps boost metabolism and mental clarity, keeping you awake and focused.
Nourishing Foods for Sustained Energy
Fueling your body with Nutrient-Dense Foods
Begin with a Protein-Rich Breakfast for Lasting Energy: Balanced breakfasts like Greek yogurt, eggs, or nut butter are my favorite ways to enjoy protein that keeps my energy steady.
Choose Complex Carbs and Healthy Fats for Steady Focus: Incorporate oats, flaxseed, hemp seed, chia seeds, or avocado into your meals to maintain energy without spikes or crashes. Reach for healthy, balanced snacks like nuts, fruits, or veggies with hummus to keep energy levels stable throughout the day.
Mindful Evening Wind-Down
Creating a Calming Routine to Prepare for Rest
Set the Tone for Sleep with a Dimmer Environment: As the evening progresses, dim the lights around your space to signal to your body that it’s time to wind down.
Unplug from Screens to Encourage Natural Rest: Aim to power down screens at least an hour before bed, allowing your body to produce melatonin naturally. Instead, try a gentle stretch or meditation in bed.
Add an Evening Ritual to Release Tension: Enjoy a warm epsom salt, magnesium bath or an infrared sauna. I was gifted a PEMF mat and if you’re looking for a wellnesss plurge I highly suggest gentle stretching on this mat to release tension and soothe your body for a peaceful night’s rest.
Building Resilience for Seasonal Transitions
Embracing Seasonal Changes with Positivity
Make Gratitude a Daily Habit for a Positive Mindset: Reflecting on one positive moment each day can lift your mood and help you find joy, even during the darker months. I like to ask myself each day, "What was my rose and thorn?"
Stay Connected for Emotional Stability: Social connections are essential for resilience. I know it can be tempting to power down every day, but making at least one social plan a week helps me maintain my emotional well-being. Make time for family or friends to nurture emotional balance.
Practice Mindfulness to Manage Stress: A daily mindfulness or meditation practice, even for just five minutes, can reduce stress, grounding you and supporting emotional resilience through seasonal changes. This doesn’t have to be complex—just take a few deep breaths and notice what yWhatever it is, the way you tell your story online can make all the difference.
As the days grow shorter, small, intentional adjustments can help you embrace the seasonal shift while staying energized and balanced. Explore these tips to find what best suits your unique rhythm and lifestyle. And remember, I’m just an email away if there’s anything more I can help you with on your wellness journey.
In love & alignment,
Maddie
