by Tamara John, BA, NTP

We can’t help but to feel autumn presence with cooler temperatures and shorter days. It’s a season to release what no longer serves us as the leaves are shed from the trees and the earth prepares for the winter months.


Along with the release is the change of the abundant growing season. The air is already drier, which will be amplified once we turn on our heating systems and our activities shift to more of what’s indoors. Our diet naturally shifts to warmer foods – soups, hot tea, and more baked and roasted foods.


Healthy skin, hair and nails that look radiant on the outside reflect what is happening on our inside. When we think of caring for ourselves, the more we focus on nourishing our bodies from the inside, the more this self care will reflect on the outside. Here are four tips to support radiant health inside so everyone can see our external glow:

1. HYDRATE – Drinking plenty of purified water throughout the day will support the body’s need for water. H20 is a macronutrient. Yep, right up there with fats, protein and carbohydrates. The formula for adequate water intake for adults is ½ body weight = # ounces of water + the # ounces of diuretics (coffee, some teas, alcohol, juice, sports and soda etc) X 1.5. So if you weigh 100 lbs and drink 20 ounces of diuretics you should consume 80 ounces of pure water daily. Usually a gallon of water daily is a maximum # of ounces.

2. Enjoy the wonderful seasonal fruits and veggies reflecting golden autumn colors – Peaches, Apricots, Cantaloupe, Yellow Summer Squash, Sweet Potatoes, Carrots, Yellow & Orange Peppers, Winter Squash including Pumpkin, Butternut, Acorn and Spaghetti. These foods contain high amounts of beta carotene which is the precursor for the body to make Vitamin A. Benefits of Vitamin A include enhancing the immune system, bone growth, and helping skin repel bacteria and viruses more effectively. These foods are also antioxidant rich. Healthy cellular activity, liver function (where the body does most of its detoxifying) and immunity are boosted.

3. Consume healthy fats and support healthy fat digestion. A variety of Omega 3 and Omega 6 fats in the diet along with real butter, coconut oil, quality olive oil and other nut and seed oils does a body good. To aid in the assimilation of fats think of adding a wedge of lemon or teaspoon of apple cider vinegar to water before meals or consult with a Nutritional Therapist to evaluate whether your body would benefit from greater support.

4. Pause, Rest & Digest. Digestion begins in the brain with the thought of food we are about to eat. The brain triggers the release of digestive enzymes and saliva even before the food is in our mouth. These digestive enzymes allow for the proper breakdown of nutrients for absorption and assimilation in the body. Digestive enzymes are also protective because some are intended to destroy bad bacteria, pathogens and other undesirables from our food supply thereby protecting our lower gastrointestinal tract. Eating while calm, seated and with those we love means better immunity!


“Cultivate the root. The leaves and branches will take care of themselves.” – CONFUCIUS

The author, Tamara John, is a certified Nutritional Therapy Practitioner at EatRight-LiveWell (TM). Please see more of her wellness inspired articles at EatRight-LiveWell.

This article is for informational purposes only. It is not intended to treat, diagnose, cure, or prevent disease. This article has not been reviewed by the FDA. Always consult with your primary care physician or naturopathic doctor before making any significant changes to your health and wellness routine.