Surprising Ways Your Body Changes in the Fall
“And the sun took a step back, the leaves lulled themselves to sleep and Autumn was awakened.” -Raquel Franco
The season of recharging, reflection and release is here. I can feel the crispness in the morning air as the weather begins to cool and the climate begins to dry. The earthy aromas of fallen leaves, pine and dirt overwhelm my olfactory system. It’s a time for us to model after Mother Earth and nourish our minds and bodies. With the transition of every season, comes internal change. By understanding what is going on within our bodies during these seasonal shifts, we allow greater awareness to our needs.
What happens to the human body when Fall arrives?
The seasonal shift can impact how we feel physically and emotionally. The climate is drier, weather is cooler, and days are getting shorter. There are fluctuations in temperature, and allergens such as dust, mold and pet dander can be challenging for our respiratory systems. The decreased sunlight can impact our moods, as well as our sleep cycles. It’s no wonder Fall makes us want to cozy up and hibernate. It also can make us uncomfortable as our bodies try to adapt and maintain homeostasis.
7 Ways the transition to Fall impact the mind and body:
1) Hair Loss
If you feel you are losing more hair this season, you are not alone. Our hair cells are the second fastest growing cells in the body (second to bone marrow) and when we experience hair loss, it can be a sign of something happening internally. Hair loss can be caused by a variety of changes within the body such as iron deficiency, thyroid or hormonal imbalances, illness, stress, or infection. Hair loss can also be correlated with a change in seasons. Researchers have found that women tend to shed the most hair during the autumn months. (1) A study followed 800 women over a period of 6 years and found that women lose more hair in the fall compared to any other month!
Why is this?
So, 90% of our hair is usually in the growing phase and 10% is usually in the telogen (resting phase). The study found that there is the most amount of hair in the telogen phase in July. We tend to lose the hair from the telogen phase 100 days later which brings us to September and October. There is a theory this may be evolutionary as we hold on to more hair to protect our heads from UV rays in the summer.
2) Dry Skin
As the weather cools, there is less moisture in the air, which in turn provides less moisture to the skin. In addition, because the weather is cooler, we often don’t feel as thirsty as we do in the Summer. Not to mention, we tend to reach for warm beverages like coffee and tea. Coffee and tea are diuretics which can cause dehydration. Dehydration can lead to dry, itchy, wrinkle-prone skin. Our skin often shows on the outside what is going on within so be sure to hydrate this season.
3) Libido Rises
Feeling more intimate with your significant other this season? Maybe it’s an evolutionary Fall rut? Several studies have shown that testosterone and estrogen levels are highest in Autumn. (2) This could be related to decreased daylight hours and more time spent in bed. Interesting enough, more women conceive in November than any other month as per the CDC birth data reports.
4) Increase in sleep and daytime drowsiness
With less light exposure, we generally sleep more in the colder months compared to the warmer months. (3) Too little or too much sleep can impact our moods, focus, memory and energy levels Later sunrises can make it harder to get out of bed in the morning and feel refreshed to start the day. Daytime drowsiness can also be a result of being less physically active in the colder months. In addition, cooler room temperatures make it easier for body temperature to drop and initiate sleep. Stress, changes in routines and daylight savings can also cause changes in sleep patterns.
5) Changes in moods
Less light exposure can impact our moods and energy levels. In cold weather, not only is the UV index low, but people stay inside more during the day, having less exposure to natural light. Studies have shown that length of day is the main variable that affects mood. (4) Autumn can bring out heightened anxiety for people as they struggle with changes in routine and holidays fast approaching. Getting more exposure to sunlight increases our Vitamin D, serotonin and dopamine which can uplift moods. Morning sun in particular can be helpful in syncing our circadian rhythm.
Morning Sun:
Is critical in syncing our circadian rhythms so we sleep better at night.
Improves our energy as it directly powers our mitochondria (increases number and function) which are responsible for our energy levels.
Can reduce anxiety and calm the mind.
Is essential for not only creating vitamin D but also other hormones like dopamine (reward chemical) and serotonin (mood stabilizer).
May support inflammation by increasing blood flow and the body's antioxidant defenses.
Can counteract the effects of blue light.
Want to learn more about morning sun? A neuroscientist, Dr. Andrew Huberman with Huberman Labs has done some fascinating research on this.
6) We tend to get sick more frequently
Winter brings colder weather, decreased humidity and indoor heating. This makes air drier. This also leads to dry nasal cavities (which leads to nosebleeds and irritated sinuses). Mucous in the nose is designed to trap viruses. When it dries up, you’re much more likely to catch a cold. In addition, we are spending more time indoors in closer contact with others which increases exposure and chance of catching a cold. Stress is generally higher in the autumn months which is one of the main outside factors that play a part in suppressing the immune system.
7) Memory improves
When the temperature drops and weather is considered less desirable, studies have shown that our memories improve as we have better recall in cognition. (5)
“I can smell autumn dancing in the breeze. The sweet chill of pumpkin and crips sunburnt leaves.”
Using aromatherapy to help with the seasonal shift to Fall
This is a great time to soak in the smells and sights of nature. Feel the fresh crisp air against your face and in your lungs. Listen to the crunching of leaves below your feet. Embrace all the scents of fall, pumpkin, warm beverages, conifer trees. Notice and celebrate what’s happening with the weather, temperature, animals, and trees around us. Embrace the seasonal pull to slow down, reflect, and recharge.
One way to really enjoy this season even more is to utilize aromatherapy.
My top 10 favorite essential oils for Fall:
1) Eucalyptus
Eucalyptus contains the constituent citronellal which has both anti-inflammatory and analgesic actions. It is great for cleaning, helpful in massage oils to relieve pain and inflammation, eases cough and is a supportive decongestant. (6) (7) Eucalyptus is helpful during fall as it has a cooling sensation you experience while breathing it in to provide relief from allergens in the air and when battling congestion. My favorite ways to use eucalyptus essential oil in the fall is by adding a few drops to shower floor to create a steam shower effect, through steam inhalation (adding a drop of eucalyptus essential oil to bowl of hot water, and placing towel over head to create tent while breathing in for a few minutes) and adding a drop to lotion and massaging into sore muscles.
2) Lavender
Lavender can be helpful for reducing stress that occurs during the Autumn season. It can be helpful to quiet the mind before bedtime and help calm the nervous system when feeling anxious. (8)
Lavender also has been studied to soothe headaches and tension related to stress and anxiety. In one study of 129 headache attacks, 92 responded entirely or partially to lavender. The percentage who responded was significantly higher than the placebo group. (9)
3) Orange
Research has shown that orange essential oil has many health benefits. Orange oil may help support the nervous system and digestion. It is also known for its benefits supporting sleep, stress and emotions. Its therapeutic actions include: antimicrobial, anti-inflammatory, antiviral, digestive, tonic, diuretic, nervine and sedative.
Known for its uplifting aroma, sweet orange may help promote cheerfulness. The odor of sweet orange decreases symptoms of anxiety and improves mood (10) Its aroma is well liked by most children. For adults, it can make us “feel like a kid again.” It can reduce nervous tension and stress-related conditions. It is also beneficial for those suffering from lack of energy or depression. (11)
4) Cardamom
Cardamom has a sweet, spicy and fresh aroma that is considered a fall favorite as the weather cools . It can be supportive for digestion. I personally love cardamom to help with focus. In Gabriel Mojay’s book, “Aromatherapy for Healing the Spirit, he states:
“Cardamom oil is helpful for poor concentration, overthinking, and worry - especially where there is a degree of nervous exhaustion. At a more subtle level, we can think of the aphrodisiac and aperitive qualities of cardamom oil as helping to restore an “appetite for life”
5) Copaiba
Copaiba has the highest quantity of the constituent beta-caryophyllene of all essential oils which helps it to support a lot of systems in the body. Particularly the endocannabinoid system which is involved in a lot of physiological processes within the body. Copaiba has impressive anti-inflammatory properties to help soothe tension, arthritis, and joint pain. (12) It also has a calming aroma which is supportive for stress and anxiety. Copaiba been researched to have positive impact on acne, psoriasis and other skin conditions. (13) (14) (15)
6) Rosemary
Rosemary is supportive for headache relief as well as circulation due to its natural anti-inflammatory and analgesic properties. It has a calming effect when inhaled and is helpful for stress relief. Rosemary aids in supporting the respiratory system, joint pain and inflammation. (16) (17)
Rosemary is a versatile essential oil which is also supportive in mental fatigue, enhancing memory and focus, healthy hair growth, and cleaning.
7) Cypress
Cypress has a woodsy, slightly smoky aroma and is helpful for emotional support during the seasonal shifts. Cypress promotes peace and stability allowing us to accept and relinquish. (18) With the changes in the season, we crave to feel connected and grounded again, while letting go of what is not serving us anymore. Cypress provides balance allowing us to accept changes that occur this season.
8) Frankincense
Frankincense is a soothing, calming essential oil that can facilitate deeper awareness. Its earthy aroma helps the mind and body to relax. It can be soothing to emotions such as irritability, anxiousness and restlessness. It may also help reduce muscle tension and stress induced tension due to its anti-inflammatory properties. (19)
9) Fir
In addition to cypress listed above, many aromatics from trees are known for allowing the release of emotional blocks and bringing feelings of grounding and balance. Fir in particular is helpful during the fall for productivity, concentration, and uplifting moods. A recent study showed short-term inhalation of fir essential oil has a positive effect on physiological and psychological relaxation. Participants showed positive mood and vigor was improved significantly and negative moods such as tension, anxiety, depression, anger, hostility and fatigue were reduced after inhaling fir essential oil compared to the control group. (20) Another study showed inhaling fir essential oil positively affects stress, sleep quality, and fatigue in middle-aged women. (21)
10) Cedarwood
Cedarwood offers strength and security. It is a helpful essential oil for supporting sleep, reducing stress and calming anxious feelings. In a small study of 26 participants, the pure compound cedrol was extracted from cedarwood oil. Statistical analyses indicated that exposure (through inhalation) to cedrol significantly decreased heart rate, blood pressure and respiratory rate compared to the control group. These changes in autonomic parameters indicate an increase in parasympathetic nervous system activity, demonstrating the relaxant effect in humans. (22)
A few ways to use these oils:
diffuse into the air
use them in bath and spa products
apply to the skin (diluted)
make a room spray and spray into the air
add a few drops to shower floor while showering
use in massage oil, salve, lotion or balm recipe
make a roller and apply to temples and neck to support head tension
use eucalyptus or lavender in steam inhalation
breathing them in directly from the bottle or make an aromatherapy inhaler
*Note: It is not recommended to apply eucalyptus (cineole rich) to or near the face of infants or children under the age of 10. The National Association of Holistic Aromatherapy does not recommend use of peppermint oil on children ages 30 months or less.
Now that you have these aromatic tools to help you through this season…
Let yourself out cozy up! Slow down. Enjoy stillness. Seek out silence. Treasure simplicity. Engage in more self care. Embrace gratitude. Reflect, recharge and restore.
Disclaimer: This blog is for general informational purposes only and does not constitute the practice of medicine, nursing or other professional health care services, including the giving of medical advice. The use of information on this blog or materials linked from this blog is at the user's own risk. The content of this blog is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Users should not disregard, or delay in obtaining, medical advice for any medical condition they may have, and should seek the assistance of their health care professionals for any such conditions.
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