Category: Fall

Benefits of Sunshine in Fall and Winter

by Suzanne Horrocks Wellness, posted in Exercise/Movement, Fall, healthy habits, Healthy Lifestyle, Holistic Mental Health Practices, Longevity Wellness, Mental & Emotional Wellness, Natural Solutions, Preventative Self-care, selfcare, sleep, Small Joys, stress-management, Uncategorized
Woman walking a dog on a leash in the sunshine.

Now that the air feels crisp and the days grow shorter, it’s easy to forget about the sun. We slip into sweaters, sip hot drinks, and spend more time indoors. The blazing summer sun is behind us, and with it, the habit of thinking about sunshine at all.

But here’s the truth: sunshine is just as important in the cooler months as it is in July. In fact, fall and winter are when many people need it most. Our bodies, minds, and spirits still crave light — not just for warmth, but for energy, mood, and overall well-being.

Let’s talk about why a little sunshine can make a big difference — and how to enjoy it safely this time of year.

🌞 Sunshine Lifts Your Mood Naturally

Have you ever noticed how your spirits lift after stepping outside on a sunny day? That’s not your imagination. Sunshine helps your brain release serotonin, a hormone that boosts mood and promotes calmness and focus.

During fall and winter, when the days are shorter, many people experience dips in mood or motivation. A few minutes of sunshine can be a simple, natural way to bring your energy back up.

Try this:
Take a ten-minute “sunshine break” around mid-morning or lunchtime. Step outside, turn your face toward the sun, and breathe deeply. It doesn’t have to be warm to feel good — even cool sunshine counts.

🌞 Vitamin D: The Sunshine Nutrient

When sunlight touches your skin, your body creates vitamin D — often called the “sunshine vitamin.” This essential nutrient helps keep bones strong, supports the immune system, and plays a role in preventing inflammation.

As the seasons change, our time outside tends to drop. That’s when vitamin D levels can fall too. Low vitamin D has been linked to fatigue, weaker immunity, and even seasonal mood changes.

You don’t need hours of exposure — just 10–20 minutes of sun on your face, arms, or hands a few times a week can help maintain healthy levels. Of course, your location, skin tone, and the time of year affect how much sunlight you need, but every bit helps.

🌞 Sunshine Supports Better Sleep

Sunlight helps regulate your body’s natural rhythm — your internal clock known as the circadian rhythm. When you get regular exposure to morning or midday light, your body knows when to feel alert and when to start winding down at night.

That means spending time in natural light during the day can help you fall asleep easier once the evening comes.

Try this:
If you work indoors, open your blinds or sit near a window in the morning. Or bundle up and enjoy your morning coffee outside. It’s a small shift that can improve your sleep quality — naturally.

🌞 Sunshine Encourages Movement

Cooler temperatures make outdoor activity more comfortable, and sunshine gives you the perfect excuse to step outside. Whether it’s a brisk walk, raking leaves, or strolling through a park, being in the sun encourages gentle movement — which benefits your heart, joints, and overall well-being.

Even ten minutes of walking in sunlight can boost circulation and energize you for the rest of the day.

Bonus: Moving outdoors combines the benefits of exercise and sunlight — a double win for your body and mind.

🌞 How to Enjoy Sunshine Safely

We often think of sun safety only in summer, but it matters year-round. Cooler weather may fool us into thinking UV rays are harmless — but they’re still present, even on cloudy days.

Here are a few simple ways to protect your skin while still soaking up the benefits of sunshine:

  1. Go early or later in the day.
    The sun’s rays are strongest between 10 a.m. and 4 p.m. In fall and winter, aim for morning or late afternoon sunshine when UV levels are gentler.
  2. Dress smart.
    Light, long-sleeved shirts, wide-brimmed hats, or scarves can shield sensitive skin while still letting you enjoy the outdoors.
  3. Listen to your skin.
    Everyone’s skin reacts differently to sunlight. If you start feeling warm or notice pinkness, that’s your cue to find shade or take a break.
  4. Mix sun with shade.
    Spend a few minutes in direct sunlight, then step under a tree or awning. You’ll still get the benefits without overexposure.
  5. Hydrate.
    Even in cool weather, the sun and wind can dry your skin. Drink water before and after your outdoor time to stay hydrated and support healthy skin.

The goal isn’t to avoid the sun — it’s to find a healthy balance that lets you receive its benefits while keeping your skin protected.

🌞 A Mindful Moment in the Sun

Sunshine offers more than physical benefits. It’s a reminder to pause, breathe, and reconnect with the present moment.

When you stand in the light, even for a few seconds, notice how it feels: the warmth on your cheeks, the brightness through closed eyelids, the gentle breeze that carries away the clutter in your thoughts.

This small ritual — of simply being in the sun — can be grounding and healing in ways that go beyond science. It’s nature’s quiet way of saying, “You are part of this world. Slow down. Feel it.”

🌞 How to Bring More Sunshine Into Your Days

As the cooler months settle in, try weaving light into your daily rhythm:

  • Morning light: Step outside soon after waking up. Even five minutes helps set your mood and energy for the day.
  • Outdoor lunch breaks: Eat near a window or on a porch whenever possible.
  • Weekend sunlight adventures: Visit a park, take a walk by the water, or simply sit in your yard and read.
  • Reflect sunlight indoors: Keep blinds open and use mirrors to brighten darker spaces in your home.

You might be surprised at how much these simple moments add up — not just for your physical health, but for your emotional balance too.

☀️ The Takeaway

Sunshine is nature’s quiet healer — free, abundant, and often overlooked once the summer heat fades. It supports your body’s systems, brightens your mood, strengthens your bones, and gently nudges you toward better rest and movement.

As the days get cooler, make time to greet the sun, even briefly. Step outside, lift your face, and let the light remind you that warmth and energy are still within reach — and within you.

Ready to bring more light into your life? Start by setting aside ten minutes today to be in the sun — no phone, no distractions, just you and the warmth. Small steps like this are how wellness begins to feel real.

Start September Strong: 5 Wellness Habits to Reset Your Month

by Suzanne Horrocks Wellness, posted in Exercise/Movement, Fall, Fall, Growth & Expansion, healthy habits, Healthy Lifestyle, Holistic & Integrated Approaches, Integrative Health, Longevity & Healthy Aging, Mental & Emotional Wellness, Natural Solutions, selfcare, Small Joys, stress-management, Uncategorized
September motivation for a healthy lifestyle

September always feels like a natural reset. The heat of summer begins to cool, routines start to shift, and there’s a sense of new beginnings in the air. Whether you’re getting back into a school schedule, preparing for the busier months ahead, or simply wanting a fresh start, this is the perfect time to check in with your habits.

Here are five simple wellness habits to help you start September strong and reset your month with clarity, energy, and balance.

1. Begin Your Morning with Gentle Movement

How you start your morning sets the tone for your entire day. Instead of jumping straight into emails, news, or social media, give yourself a few minutes to wake up your body. This doesn’t have to be a long workout—think small and doable.

  • A 10-minute walk outside.
  • Gentle stretching to release stiffness.
  • A short yoga flow to connect movement with breath.

The goal is to bring energy into your body and signal to your mind that you are ready to step into the day. Morning movement also improves circulation, supports focus, and helps reduce stress later in the day.

Even if you’re not a “morning person,” try setting aside just five minutes for movement before the busyness begins. Over time, this small shift can become one of the most grounding parts of your day.

2. Stay Hydrated Throughout the Day

It sounds simple, but hydration is one of the most overlooked wellness habits. Many people mistake thirst for hunger, feel sluggish because they’re dehydrated, or rely on caffeine to get through the day instead of water.

In September, when temperatures can still be warm and schedules are picking up, staying hydrated is especially important. A few easy ways to keep water at the top of your priority list:

  • Start your morning with a full glass of water before coffee or tea.
  • Carry a reusable water bottle everywhere you go.
  • Add lemon, cucumber, or fresh berries if plain water feels boring.

Aim to drink consistently throughout the day rather than waiting until you feel thirsty. Hydration supports digestion, energy, focus, and even mood—making it one of the simplest ways to reset your wellness this month.

3. Create Space for Intentional Planning

September often brings new routines. Grandkids go back to school, work projects ramp up, and calendars start to fill. Instead of letting your schedule run you, set aside time each week to plan with intention.

Here are a few questions to guide you:

  • What are my top three priorities this week?
  • Where can I block off time for rest or self-care?
  • What do I need to say “no” to in order to protect my energy?

Using a paper planner, a digital calendar, or even a simple notebook, map out your week in a way that feels balanced. When you plan intentionally, you move from reacting to life to actively shaping it. That shift alone can lower stress and help you stay grounded as September unfolds.

4. Add a Small Self-Care Ritual

When people think of self-care, they often imagine spa days or long stretches of free time. But real, sustainable self-care is often found in small, repeatable moments that help you reconnect with yourself.

This month, choose one small ritual and commit to practicing it regularly. For example:

  • Lighting a candle and taking five deep breaths before bed.
  • Enjoying tea or coffee in silence before the day begins.
  • Writing down one thing you’re grateful for each night.

These small acts don’t take much time, but they send a powerful message: “My well-being matters.” Over time, these little rituals add up, helping you feel more grounded and cared for—even during busy weeks.

5. Make Time to Step Outside

September is a beautiful month to enjoy nature. The air starts to cool, the light begins to change, and in many places, the first signs of fall appear. Spending even a few minutes outside can help lower stress, clear your mind, and give you a fresh perspective.

Try to build outdoor time into your daily routine:

  • Take your lunch break outside.
  • Go for a short evening walk.
  • Pause and simply notice the sky, the breeze, or the trees around you.

Nature has a way of slowing us down and reminding us of what really matters. It can turn an ordinary day into something a little more meaningful, and it’s one of the best ways to reset both your body and your mind.

A Fresh Start for September

You don’t need to overhaul your entire lifestyle to feel the benefits of a fresh-month reset. By choosing a few small wellness habits—morning movement, hydration, intentional planning, self-care rituals, and time outdoors—you can set the tone for a month that feels balanced and energizing.

Think of September as an invitation. It’s not about perfection; it’s about gently resetting and making choices that support your well-being. Start with one habit, let it settle in, and then build from there.

When October arrives, you’ll look back and notice the difference—not only in how you feel, but in how you moved through your days with more clarity, energy, and calm.

What about you? Which of these five wellness habits will you focus on this September? Share your thoughts in the comments below—or better yet, choose one small step today and begin your fresh-month reset. If you’d like more simple wellness tips and encouragement, be sure to subscribe to this blog so you don’t miss a thing.