Every year Fall sneaks up on me. I’m going about my summer business, keeping shorts and swimsuits in easy reach, eating ice cream, and planning dunks in the pool. All of a sudden, Fall taps me on the shoulder- “Hello, remember me? It’s time for a sweater!”
Whether you’re stubbornly still trying to suntan or already drinking pumpkin spice lattes, you might be noticing some changes in how your body feels. You may find you get more headaches, more aches and pains, or more fatigue during the fall and winter seasons. If that’s you, this might be why:
Weather Changes
I think we underestimate how much nature effects us. Fall (especially the beginning of it) brings temperature and atmospheric pressure fluctuations. This can be really triggering for folks who get headaches or who have old injuries. Yes, people really can “feel it in their bones”…this article published by the Spine and Orthopedic Center comments:
“In a 2007 study, researchers at Tufts University in Boston found that for every 10-degree temperature drop, there was a corresponding increase in arthritis pain. Additionally, they reported that increasing barometric pressure increased pain.
Studies in cadavers show that barometric pressure affects pressure inside the joints. When the pressure in the hip joints is equal to atmospheric pressure, it throws the ball of the hip joint about one-third of an inch off track.”
That’s pretty wild!
Another thing I’ve had patients comment is that they hunch more if they’re cold. From a heat conservation perspective, that makes sense, but more hunching usually causes more upper back pain and can even contribute to neck pain or thoracic outlet syndrome!
Application: If you’re noticing weather-related changes in pain or muscle tension, consider layering up for warmth, applying 15-20 min heat to sore areas, and practicing gentle stretching. Book a massage to help loosen sore muscles.
Less Daylight
Fall brings shortening days. While we get more daylight than we will in the winter, it’s still a change from the long, bright evenings we enjoyed over the summer. Less sunlight means we spend less time outside in general.
Sunlight is one of the best sources of natural Vitamin D. When we spend less time outdoors (and with less skin exposure) most of us get less of this vital vitamin during the winter months. Vitamin D is an essential nutrient for various body processes, and some even think it effects the mood!
The body bases it’s sleep and wake cycles (called the “Circadian Rhythm) on daylight and darkness. When the balance between light and darkness shifts, so will our circadian rhythms.
The change in light can affect Melatonin (a sleep hormone) levels and have implications for sleep quality.
Another effect of changes in daylight hours is the decreased time that we have to exercise outside. Combine that with the colder, wetter weather, and the temptation to stay on the couch may seem irresistible.
Application: Aim to spend even a few minutes outside every day in whatever daylight you can get (yes, you can still get Vitamin D on a cloudy day!). If you can’t exercise in cold or wet weather, pick up a gym membership, join a Zumba class, or check out the nearest indoor rock climbing gym. You might even find you like it!
Back-to-Stressed?
For the parents among us, September means the kids are again headed to class. Besides the flurry of back-to-school shopping, there’s the increased stress of getting the littles out of the house on time- looking half-presentable, and with lunches and shoes.
If your kids don't walk to school, you’ll be spending more time driving. Add in after school activities and boom- you’re glued to the seat of that minivan! More driving often means more neck and back tension due to lack of movement and (again) hunching while at the wheel.
Application: Try out a couple upper back exercises and chest stretches to combat that extra driving time. Take a few minutes for yourself to relax every day, even if it’s just 5 minutes. Visit your massage therapist while the kids are in school as a way to manage stress.
Expectations
This applies to every season, but maybe especially Fall, and, I’d warrant, especially for women. Fall just has a vibe. There’s this idea that everyone is flitting around clasping a hot drink in one hand and a pumpkin in the other, herding your brood of 5 immaculately dressed children to your annual family photoshoot at the apple orchard.
Oh, not you? Me neither.
People romanticize Fall so much that it almost feels like you need to love it. What is wrong with you, you don’t like Fall? What a scrooge! (Wait, no, wrong season.).
Application: Drop the social pressure. Just keep doing your thing. If you like Fall, live it up. If you don’t, know that you’re doing fine just keeping up your regular routine.
Here’s your TLDR:
There are many changes happening during the Fall that may contribute to stiffer, sorer joints, more fatigue and less Vitamin D; more stress and more driving time.
Incorporate regular stretching, heat, and massage therapy into your routine this fall. Be mindful about getting exercise, and at least a few minutes of sunlight every day. A little intentionality goes a long way.
Speaking of massage…
Massage therapy can be a great support especially when the seasons are changing. It can decrease muscle tension that causes headaches or muscle pain. As well, it helps the body regulate itself and increases a sense of well being. Think of it like a big, cozy sweater for your nervous system!
Find your fall rhythm so you feel your best and can enjoy the change of seasons…Fall really is special, and, if I’m honest, a bit magical, if you’re feeling good!
~Alanna Augustin, September 15, 2024
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