SEASONAL INSIGHTS
your physical and mental well-being. Contact your physician or a di- etitian to create healthy eating habits that suit you during this season of change. Move: Stay Active as the Weather Cools Did you know your body produces endorphins when you exercise? These peptides produced in the brain are natural pain relievers that block the perception of pain and increase feelings of well-being, boost your mood and self-esteem, reduce pain and discomfort, and increase pleasure. If you already exercise regularly, then you understand how beneficial endorphins are. If you do not exercise regularly or at all, your body may not produce enough endorphins, increasing your risk of health issues such as aches, pain, depression, mood swings, and addiction. Fall can be a challenging time to stay active as the temperatures drop, but it’s also an opportunity to embrace new forms of movement. Try to include physical activity daily in small ways until you find a practice that feels good. For example, take the stairs instead of the ele- vator. Go on a 10- to 15-minute walk, enjoying the changing leaves and cooler air. If you sit behind a desk for long hours, stand up and stretch often, or purchase a standing, adjustable desk. Take a beginner’s Yoga class indoors where it’s warm. Find an exercise partner to keep you motivated and held accountable, especially as the fall season might make you want to stay indoors and inactive. Think Positively: Reflect on the Season Include positive affirmations in your daily routines. Affirmations are effective in helping to get ruminations under control. When an event is pending, you may notice your brain gets stuck on one or more
aspects of it, causing you to stress over the negative possibilities. Pos- itive affirmations, when used reg - ularly, work well to counter neg- ative thoughts and calm anxiety. Examples: I am more than enough; I have value; I’m in charge; I’ve al - ready made it. Fall is a time for reflection, and it can be beneficial to incorporate this into your positive thinking practices. As the season of change, use this time to reassess your goals and acknowledge your accomplish- ments. Reflect on the growth you’ve achieved this year and use positive affirmations to set the tone for the remaining months. Kathi Barber is a consultant who has provided nonprofit development, fundraising and leadership services for over 20 years. She is an author and avid practitioner of Yoga.
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PATHWAYS—Fall 24—67
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