Kickstart your health in September

On Saturday evening we were visited by scores of noisy storks, as they took a pitstop on their migration route. Storks fly from Alsace to Africa for the Winter, leaving France between the end of August and September. They hung out for about half an hour in the setting sun, on a couple of oak trees close to the house, seemingly unfazed by the chaotic dinner party taking place on the terrace beneath.

While the storks migrate, September offers a natural opportunity to reset, refocus, and adjust our routines; the arrival of Autumn is a great time to implement changes that support physical, mental, and emotional wellness.

My written recommendations following a natural health consultation are obviously different for everybody, but there are few things that are fundamental for good health and vitality that I recommend to almost everyone, with very few exceptions.

Sunlight!

One of the most powerful, yet underrated, ways to optimise your health is to expose your eyes and skin to natural sunlight as soon as possible after waking. Morning sun anchors your circadian rhythm, helping to regulate sleep, hormone production, and mood.

Natural light in the morning tells the brain to reduce melatonin (the sleep hormone) and boost cortisol (in healthy amounts), which helps you feel alert and energized. Just 15 minutes of morning sunlight, ideally before 9am, can set the tone for your day and night. The morning light also assures that your body is primed to start producing melatonin later in the day, in preparation for sleep.

Avoid sunglasses and allow the light to enter your eyes indirectly (never look directly at the sun), and if possible, combine your morning light with gentle movement such as a walk, stretch, or breathing exercises. Stepping outside in the morning might be the simplest, cheapest yet most significant change you can make to get better sleep.

In northern latitudes, at this time of year, you don’t need sunscreen. In fact, at any time of year, you only need it if you’re going to be exposed at peak burning times. Too much sunscreen not only prevents the skin from producing vitamin D, it also disrupts the skin’s microbiome. I realise this is controversial, but don’t take my word for it, instead listen to what the dermatologist, Dr Véronique Bataille, has to say.

Replenish!

Mornings can be taxing on your adrenal glands, especially if your body is running on stress hormones. An adrenal cocktail, a simple blend of vitamin C, sodium, and potassium, can help nourish and support your adrenal health. This is my recipe. Failing that, a good electrolyte supplement will also do the job.

Move!

Move regularly throughout the day, and try to do some form of sustained exercise (at least 30 minutes) five or six times a week. This can be anything from walking, cycling, swimming to dancing, strength training, or yoga. Do whatever you enjoy and feels sustainable for you.

Frequent movement throughout the day helps improve circulation, reduce stiffness, and boost energy levels, especially if you spend long hours sitting. And regular sustained exercise strengthens the heart and lungs, improves muscle tone and flexibility, supports healthy weight management, and plays a crucial role in reducing the risk of chronic conditions.

Exercise also has great benefits for mental health; it reduces stress, anxiety, and symptoms of depression, while enhancing mood, focus, and sleep quality through the release of endorphins and other brain-boosting chemicals. Consistent movement and exercise are among the most effective and accessible ways to support both physical vitality and emotional well-being.

Eat!

One of the most important steps you can take for your health is to prioritise whole, unprocessed, nutrient-dense foods. While modern medicine has its place, many chronic conditions can be improved, sometimes even reversed, through dietary changes. Include some form of protein at all meals, especially breakfast. Focus on seasonal vegetables, wild-caught fish, grass-fed meat, organic fruit, and fermented food (kimchi, kefir and sauerkraut).

As obvious as this sounds, eat only when hungry! So often people reach for food as a crutch when they’re bored, tired, stressed or in need of comfort. And remember that you will only stop feeling hunger when you have satisfied your protein requirements.

Highly processed seed oils (rapeseed, corn, sunflower…) are inflammatory and contribute to oxidative stress in the body. Replace them with traditional fats such as extra virgin olive oil, butter or ghee, coconut oil and duck fat.

The Mediterranean diet, rich in healthy fats along with vegetables, legumes, nuts, fish, and herbs, is one of the most researched and beneficial dietary patterns. It supports heart health, cognitive function, and longevity. Your diet doesn’t have to be perfect, but you should really move away from ultra-processed and industrial foods.

Breathe!

The way you breathe directly affects your nervous system. Mouth breathing contributes to stress, poor sleep and dental issues. Nasal breathing, on the other hand, supports proper oxygenation, nitric oxide production, and nervous system regulation. Aim to breath slowly through your nose, with your lips sealed. Methods such as box breathing, alternate nostril breathing, or mouth taping can help retrain your breathing. See the Buteyko Method.

Relate!

Loneliness is as detrimental to health as smoking. Humans are wired for connection, so try to establish meaningful connections with people who uplift, challenge, and inspire you. Make time for proper conversation, shared meals, acts of kindness… Health isn’t just about what you eat or how you move, but also how supported and seen you feel.

Banish!

Just as some people feed your soul, others drain it. Emotional vampires (people who constantly criticise, manipulate, or demand) can sabotage your mental and physical health.
Make a conscious effort to distance yourself from toxic dynamics by setting boundaries, reducing contact, and prioritising people who respect and support you.

Avoid!

If sunlight is your friend in the morning, then darkness is your healer at night. Exposure to artificial blue light from screens (phones, TVs, laptops) in the evening suppresses melatonin production and interferes with your body’s ability to wind down and subsequently sleep.
Ideally, aim to turn off screens at least 1–2 hours before bed. If that’s not practical, use blue light-blocking glasses or switch your ‘phone to ‘night shift’ to reduce blue light exposure.

Sleep!

Try to be in bed before 11pm and aim for at least seven hours of sleep. It’s during sleep that your body repairs tissues, detoxifies, regulates hormones, and consolidates memory. The hours before midnight are especially restorative due to the natural circadian biology of melatonin and growth hormone production. Shortchanging sleep is like trying to run a race with no fuel; you may function, but you won’t thrive.