Wellness That Matters: Black Health News & Community Care
- Prioritize rest by allowing calm mornings, pausing without guilt, and using fall’s quieter days to recharge and reflect.
- Move in ways that feel good—choose restorative indoor activities like yoga, walking, or gentle stretching to support mental and physical health.
- Nourish and protect your body and space: eat seasonal, comforting foods, hydrate with warm drinks, set boundaries, and create a cozy sanctuary.
Fall brings a change you can feel. The air is cooler, the days are shorter, and everything starts to move a little differently.
For many, though, autumn still feels busy. The calendar fills, and expectations pile up. But this season can be something else, a reset, a return to yourself, a chance to feel more grounded.
We spoke with clinical pharmacist Dr. Christina Madison and therapist Nedra Glover Tawwab, a New York Times bestselling author, to explore how to navigate this season with greater ease and clarity.
Calm Mornings
Picture a morning that doesn’t start with a screen. The blinds are cracked just enough to let in the light. There’s a warm drink in your hands, and nowhere you need to be just yet.
“Honoring rest without guilt means recognizing that productivity isn’t just measured by constant action,” said Nedra Tawwab. “It’s also about our ability to recharge and reflect.”
She encourages people to listen to their natural inclination to slow down, especially when they feel run down or overworked. “Giving ourselves permission to pause, savor quiet moments, and trust that rest is an essential part of growth” is key, she said.
Dr. Christina Madison agrees that fall is a good time to check in. “Shorter days and quieter weekends can be a great opportunity to check in on both your mental and physical health,” she said. “Consider pursuing mindful activities that can help manage stress and pass the time when you’re not able to get outdoors or see friends and family as much, such as reading, cooking, yoga, or journaling.”
Feel-Good Movement
Movement in fall doesn’t have to be intense. It can be restorative. You can make your movement meet you. Stretch in the living room. Dance while dinner simmers. Stroll through a park with leaves crunching underfoot.
“As the colder months approach, one of the first healthy habits people often falter on is their workout routines,” said Dr. Madison. “It’s easy to feel lazy about our physical fitness as the temperatures start to drop and the days are shorter, but the key is to stay on top of it and make movement enjoyable.”
She recommends indoor movement options, such as yoga or walking, to keep your body active without facing the cold. “Moving your body is not only good for your physical health but also your mental health,” she said.
Tawwab adds that rest is not a sign of weakness. “We should reach out for support from trusted friends, family, a therapist, or even a primary care physician to talk about how we are feeling,” she said. “Above all, we should remember that it is ok to move at our own pace.”
If you’re feeling unusually tired or burned out, it may be worthwhile to consult a healthcare provider. Remember, your physical, mental, and emotional health are all connected.
Eat What Supports You
Yes, nutrients matter. But what matters just as much is how they show up in meals that support you.
Dr. Madison recommends leaning into seasonal vegetables like carrots, sweet potatoes, and leafy greens. “They’re packed with nutrients that naturally support your overall health,” she said.
If you’re considering new supplements or experiencing changes in your energy levels, it’s a good idea to consult with your healthcare provider. Fall can be a time when underlying issues surface, and early conversations can help you feel more informed and prepared.
It’s not only what’s in the dish, but how it supports you. That could mean adding grains like brown rice, oats, or quinoa to your meals. Try cooked vegetables like sweet potatoes, carrots, or squash. Leafy greens, such as those with lemon or vinegar, can support digestion. Garlic, turmeric, and olive oil also offer benefits, especially when paired with something warm and filling. These ingredients can work together to support energy, mood, and immunity.
Hydration is essential in the fall, but it can manifest differently than in summer. Alongside water, try warm drinks that support digestion and circulation. Herbal teas, such as ginger, cinnamon, or nettle, can be soothing. Broths made from vegetables, bones, or mushrooms offer minerals and warmth. Sipping them slowly can help calm the nervous system and support gut health.
This is all about eating in a way that feels good for you this season.
Elevate Your Space
This is the season to soften your space. Think warm lighting, cozy textures, and scents that evoke a sense of calm.
“To stay grounded in the fall, I recommend creating a space in your home or office that feels calm and comfortable,” said Dr. Madison. “Your home should be your sanctuary.”
She suggests cozy lighting, relaxing scents from candles or oil diffusers, and even creating a reading nook. “Many studies have shown that when your space is more cluttered, it can directly impact your mood and productivity,” she said.
Try layering blankets, switching to warmer bulbs, or placing a favorite book within reach. Even small changes can shift the energy of a room.
Protect Your Peace
Life doesn’t slow down just because the season changes. That’s when boundaries matter most.
“During the fall, animals hibernate to recover and restore their energy,” said Tawwab. “Perhaps we can take a cue from nature and practice wisdom regarding how we use our energy during the fall months.”
She recommends setting limits on work hours, saying no to extra commitments, and prioritizing physical health. “Boundaries around technology and social obligations are important for us when it comes to ensuring we have time to recharge after a busy day or week,” she said.
For those navigating grief or emotional fatigue, Tawwab suggests simple grounding practices. “Try to get outside to breathe in some fresh air, go for a walk, or even just open the blinds to consume as much natural light as possible.”
Let It Go, Let It In
Fall can be a season of release. Nedra Tawwab encourages us to let go of the pressure to perform and embrace who we are. “Let go of the expectations you have about how you ‘should’ show up,” she encourages. “Instead, embrace who you are during this season.”
Connection may look different right now, but it still matters. “We are the stewards of our mental, physical, and emotional health, and we are more empowered than we think.”
With intention and grace, this season can feel softer, more honest, and more yours.
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