This time of year should be full of pumpkin spice & everything nice, but sometimes seasonal changes get the best of us. Here are some expert tips for feeling your best in the months ahead.

1. Prepare Your Immune System

A bold winter immune system is built in summer and fall, so start early. Get plenty of sleep, eat nutrient-rich whole foods & reinforce immune health with supplements like probiotics—over 70% of your immune system is in your gut—plus herbal immune helpers like elderberry.

2. Energize Mind & Body

Shorter daylight hours zapping your energy? Try herbs that are scientifically shown to energize the body & mind, like rhodiola rosea, L-theanine & naturally-sourced caffeine from green tea leaves & green coffee beans.

3. Fight Restless Nights

If time changes, busy schedules, or too much screen time has you tossing & turning at night, try melatonin to get your sleep schedule back on track. Melatonin signals your body when it’s time to sleep, and it’s even better when paired with stress-busting GABA and valerian root.

4. Supplement Your Sun

There’s a good chance you’ll spend a lot less time outdoors this time of year. That means you’ll make less natural vitamin D, which is important for healthy bones, immune health & a healthy mood. A D3 supplement can help fill diet gaps and fight seasonal woes.

5. Lift Your Spirits

Boost your mood & banish seasonal blues by finding ways to stay active daily. You can also give your mood a helping hand with adaptogenic ashwagandha, SAMe, or stress-busting magnesium.

6. Boost Hair & Skin Hydration

Dry air during colder months can leave your hair & skin feeling parched. Try mixing argan oil into your body lotion & hair conditioner to give your beauty routine a hydrating boost.

7. Support Seasonal Respiratory Health

Promote seasonal immune function & respiratory health the nature-sourced way with antioxidant quercetin plus bromelain from pineapple—two of the best ingredients for fighting indoor or outdoor seasonal woes.

Learn more about immune health in the articles The Science Behind Your Immune System & How to Keep it Strong, Benefits of Vitamin C and The Best Vitamin C Supplements to Try, Take a Deep Breath: Top 10 Herbs for Respiratory Health and Jetsetter Wellness: Staying Healthy on the Go.

About Lindsey Toth, MS, RD

Registered Dietitian, Swanson Health Products

Lindsey is a nationally-recognized registered dietitian and nutritionist with a soft spot for ice cream. She empowers people to take charge of their health by finding the balance between the pleasure and nourishment in food. Her philosophy is that you should take care of your body because it’s the only permanent home you have. It’s what inspired her to pursue a career in nutrition and, ultimately, led her to Swanson Health.