Why your Digestion (and Immunity) Take a Hit in the Fall..
Fall time.. A time of musty air, changing leaves, cooler air and, if you live in Munich…Oktoberfest and the Oktoberfest flu. I have long observed that falls are often synonymous with fall sickness, but recently noticed that my digestion is normally fine, but I get some wonky symptoms like food sensitivities and a bit of constipation starting in Fall (and Spring). Totally fine in summer, and as fall hits, that comes back. Have you noticed??
So late September is the month where I have to break out the digestive enzymes, take a pro-kinetic (pro-pooping supplement like artichoke) and get sunlight into my eyeballs first thing. Other months, not a problem. :) And here is why. Hint hint.. its due to circadian rhythm changes and our day and night hormones cortisol and melatonin.
Along with the personal and work stressors like the start of new work projects and busier work schedules or the return to busy school and after school schedules with kids going back to school which add stressors in their own right, the fall also involves less daylight hours that add to our stress load and lead to sickness and digestive wonkiness.
The shorter days mean less natural light, which disrupts our circadian rhythm and increases both cortisol and melatonin. Our bodies run on a circadian rhythm—an internal 24-hour clock that’s heavily influenced by light.
In fall, mornings are darker and days are shorter. Without that strong light cue, your cortisol rhythm can get blunted and delayed. Instead of peaking early and tapering down (giving you energy and focus when you need it and not when you don’t), cortisol may stay higher later into the day, making you feel wired at night but sluggish in the morning.
Evening darkness signals the opposite- a melatonin surge. Darkness tells the brain: “time for melatonin.” This hormone helps you wind down and get restorative sleep. But in fall/winter, artificial lighting (especially blue light from screens) often replaces natural evening light. This suppresses melatonin production, delaying sleepiness.
The end result is higher stress hormone levels which linger later in the day and more troubled sleep due to melatonin suppression.
The added stress that comes with the transition into fall can also lead to digestive wonkiness. Yup. You are also more likely to have digestive troubles in the fall time. Ever noticed that?
The shift in cortisol production means the body shifts into “fight-or-flight” mode, directing blood away from digestion. This causes stomach acid and digestive enzymes to decline, which can lead to bloating, indigestion, and poor nutrient absorption. Stress also lowers secretory IgA (an antibody lining your gut and respiratory tract), your first line of defense against pathogens. When it is low, you are more likely to get sick like the flu BUT ALSO have food sensitivities and constipation, bloating and gas. Stress also alters the gut microbiome balance, and the bad bacteria can overgrow and 'take over' the good guys. 70-80% of our immunity comes from the health of our gut microbiome so this can make us more likely to get sick.
Enough of the science and gloom and doom.. What can you do to to feel good, have no bloat and get about your lovely fall-lovin’ life?
Support your digestion: Take digestive enzymes and bitter tinctures,eat more bitter foods, eat slowly and chew thoroughly (to apple sauce consistency) and eat warm seasonal foods with earthy seasonal spices. I also order and interpret stool testing to test the factors discussed above if you want data to support your changes.
Support your circadian rhythms and stress system: a I love adaptogens (like ashwagandha, reishi and L-Chisandra), get sunlight in your eyeballs within 30 minutes of waking, take walks outdoors for natural light.
Support your immune system: Eat more mushrooms, garlic, zinc-rich pumpkin seeds, vitamin D and fermented foods. You may want to supplement with Zinc and Vitamin D.
Hydration & humidity love: Drink herbal teas and bone broths, use a humidifier at home to keep mucous membranes strong.