How do you ring in the season of pumpkin spice and Halloween candy? Do you head to pumpkin patches, go apple picking, or get in the fall spirit by decorating your home? However you enjoy the fall season, one thing is for certain: your mental health deserves attention as the weather changes. In the blink of an eye, the holidays will be here and stress levels will skyrocket. Making a point to devote time for self-care in the fall can greatly benefit you towards the end of the year. 

Why Do You Need Self-Care?

Stress is a natural part of life for everyone. Sometimes, stress is that little extra nudge you need to complete a project on time. There are a lot of negative stressors in your life, though, and you can’t avoid all of them. Self-care helps to counteract the negative effects of stress! Without self-care practices, stress can build up in your system, boiling over and wreaking havoc on your body. Stress goes beyond anxiety and mental exhaustion; rather, it can make you eat unhealthy or physically ill. 

Self-care is all the steps and actions you take to nourish you physical, mental, and emotional health. Exercise, talking with a friend, cleaning your house, soaking in a bath, getting a massage, or making a meal count as self-care practices. As the seasons change, it is nice to adapt your self-care practices. You don’t have to make extravagant changes, but it can be nice to embrace certain aspects of fall and incorporate them into your life. Read on to learn about some helpful self-care practices for fall. 

Embrace The Sunshine

Seasonal Affective Disorder (SAD) impacts about one in every 20 American adults. The change of season, no matter if the weather transitions from warm to cold or cold to warm, triggers the condition. For those who suffer from this condition annually, it can be beneficial to embrace the sunshine whenever you get the chance. If you notice that your mood dips as the days get shorter and weather gets colder, go outside if the weather permits. You can also speak with your doctor about taking the right steps to treat SAD with light therapy. Many people find that this therapy greatly improves their mood and SAD symptoms. 

Savor A Warm Drink

Half the fun of colder weather is enjoying an amazingly soothing warm beverage. While we don’t encourage you to consume sugar-laden pumpkin spice lattes on the regular, and occasional one may bring you joy. Tea, coffee, cider, or cocoa are the classic hot beverages that seem to warm the soul. Maximize this self-care practice by taking the time to enjoy the beverage. Don’t simply gulp it down in the car while commuting; rather, take the time to sit, relax, and enjoy your drink. Listen to a podcast, read a book, or watch an episode of your favorite show with your hot drink. 

Spruce Up Your Space

A change of seasons is a great opportunity to give your space a thorough deep cleaning. Getting rid of unnecessary things can be difficult, but also very relieving in regards to stress. Put away the summery things and get out the fall and winter items you’ll use until the spring. Leaving your summer things in your house along with the fall things can create clutter, which can induce stress. Make sure to place your seasonal decorations in bins that you clearly label. Store them in a garage or shed, if that is a viable option, so that they aren’t cluttering up the inside of your home. 

Layer Up And Walk Outside

Before the temperatures become frigid, depending on where you live of course, enjoy the outdoors. You don’t have to venture into nature, although that is never discouraged, because a neighborhood stroll is enough to recharge the batteries. According to research, being outside while the sun is shining may help decrease symptoms of depression and boost levels of happiness. If the temperatures are chillier in the fall, dress yourself in some warmer layers that you can shed as your body warms up during the walk. Try to go on a 30-minute walk whenever you feel overwhelmed, and increase the benefits of this walk by talking to a loved one on the phone. 

Get Out Your Favorite Fall Clothes

Sweater weather is a thing, folks, and bundling up in a cozy sweater is like giving yourself a giant hug. Not only that, bundling up when it gets colder can feel quite soothing, almost as if you are receiving a giant hug. There is also value in wearing clothing that makes you feel good about yourself. Researchers say that wearing something you love triggers the release of dopamine, a hormone that ignites the reward center of your brain. There is even a #DopamineDressing trend with hundreds of thousands of posts on Instagram!

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So…you have decided to cleanse. First of all, we want to commend your decision to do so, as it is a great investment in your overall health. Think of cleansing like taking your car in for service. Sometimes, you just need to flush the systems and replenish it with new fluids so it can drive smoothly. That’s exactly how you want your body to run: smoothly. While eating right and drinking water may be on your mind, you may also be wondering how to workout during your cleanse. 

“Can I exercise while cleansing?” This is a question we receive quite a bit. We give a resounding “YES” to this question, but suggest that you listen to your body in this time of change. You are eating fewer calories and may not have the energy that you usually do. Listen to your body in order to exercise safely. Physical activity actually boosts the detoxification process, as it stimulates lymphatic flow, blood circulation, respiration, and promotes sweating. Additionally, it may improve digestion and the function of the kidneys, lungs, liver, and more. 

One thing to note about exercise is that it is not the leading role in your cleanse. The best workout routines to do while cleansing are ones that elevate your heart rate slightly and help you break a sweat. Be kind and gentle to the body as you transition into this new dietary pattern and you’ll reap the results without suffering. No matter if you are doing a 10-day or a 20-day cleanse, the following workouts can help promote detoxification and support cleansing efforts. 

Foam Rolling

Is this even an exercise? That is up for debate, but it is a form of myofascial release, which essentially releases the lymphatic fluid in your muscles. Foam rolling does more than just benefit your muscles! The connective tissue found throughout the entire body also receives the benefits that come from foam rolling. By releasing the tension in the tissue, you promote vitality within the fascia, which are small fibers responsible for giving muscles shape and tone. 

Light Cardiovascular Exercise

Aerobic exercise is a form of exercise that gets your heart going. The lungs take in oxygen for the body’s necessary detoxification processes. It’s important to understand that you have to keep your heart rate steady by maintaining intensity. That’s when you’ll experience the most benefits. Some examples of light cardio include walking, cycling, hiking, using an elliptical machine, or engaging in a few quick interval circuits. 

Dance

Yes, dance…as if nobody is watching. If you hate walking on the treadmill or cardio in general, you can amp up your heart rate by dancing. Pump up the jams, literally, and dance whether you are alone or hitting up the nearest Zumba class. In fact, Zumba is a top-notch cardiovascular workout! A detoxifying workout does not have to be conventional; rather, it can be a fun activity that feels good for your body. Zumba classes are usually very supportive and, more importantly, fun as can be!

Rebounding

This is a fun exercise that’ll take you back to the days of being a carefree child. Rebounding is a form of exercise that involves jumping on a small, springy trampoline (a rebounder). Due to its low-impact nature, it is a great cardiovascular exercise for older adults. The low-impact bouncing stimulates the lymphatic system, while also improving circulation and cardiovascular health. Some research suggests that it may even benefit bone density and reduce the appearance of cellulite.

Yoga

Could yoga be the quintessential detoxifying exercise? Some people think of yoga as glorified stretching, but it is a great way to improve flexibility and enhance core strength. Don’t worry about mastering 100 poses or grounding your flow. The point of yoga is to give frequently used muscles attention and love, and to build strength in small muscle fibers that don’t get a lot of love. By twisting, stretching, bending, and folding, you can help soothe the body into a lean, mean, detoxifying machine.

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At Dherbs, we receive a lot of questions related to cleansing, most of which are about diet. People want to know what they can and cannot eat while cleansing. Another common question is, “Can I workout while cleansing?” It is completely fine to exercise while cleansing, but you have to be more in tune with your body while doing so. Allow your body the time, room, and space it requires to digest, process, reset, and restore, especially regarding its natural capabilities and functions. 

If you are a fitness enthusiast and love getting in a good workout, you may be tempted to give it your all while cleansing. Remember that you are not eating as many calories and have to listen to your body, so as not to push it too much. Ideally, engage in light- to moderate-intensity physical activity. Aerobic exercise tends with light strength training is what we usually recommend, as both promote detoxification via sweat, lymphatic drainage, and healthy circulation. 

Tailor Exercise To Your Cleanse

While cleansing, choose the right intensity and type of exercise that supports your body. The last thing you want to do is put undue stress on a body that is out of its element. Low-impact activities, such as yoga, walking, gentle Pilates, swimming, and biking, are great options. These exercises help maintain a steady heart rate while promoting stress reduction. If you want to focus on mindfulness during your cleanse, consider focusing on yoga, Tai Chi, and stretching. 

Always Listen To The Body

Since you have to follow a raw vegan diet, you are not consuming as many calories as you would outside the cleanse. That isn’t to say that you eat an unhealthy diet, but it is to say that most foods in the American diet are calorically dense. Some people who cleanse may have more energy than others. If you feel up to it, engage in a more strenuous workout that gets your  blood pumping. Just make sure to listen to your body and strike a balance between feeling drained and revitalized. 

Measure Progress And Celebrate Achievements

It is very common to notice changes in the body while cleansing. You may notice that your skin looks clearer and that your mind isn’t as foggy. We hope you notice some weight loss if that is your goal! Keep track of your progress, mentally, emotionally, and physically. Celebrate the wins, even the small ones, such as completing a yoga flow or walking an extra mile. A positive mindset goes a long way in helping you succeed while cleansing. 

Always Hydrate

You will be drinking more water than usual while cleansing, but pay extra attention to water intake when exercising. Drink plenty of water before, during, and after your workout to support the detoxification process and prevent dehydration. Additionally, fuel the body with nutrient-dense foods before and after the workout to encourage energy and muscle repair. Leafy greens, chia pudding, nuts, energy balls, and smoothies can be great options to provide energy. 

Embrace Movement

Whether you are just starting your fitness journey or building on your love of exercise, one thing is for certain: movement is better than no movement at all. When you exercise regularly, you can enhance your metabolism, which increases the body’s ability to eliminate toxins. Plus, engaging in low-impact workouts can help reduce inflammation, promote better digestion, and improve sleep quality.

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If you let summer end without making these creamy peach pops, then you didn’t fully live this summer. Peach popsicles are a great summer dessert for the entire family to enjoy. They utilize fresh peaches, which have a lovely natural sweetness and subtle tartness. Just make sure the peaches are not overripe, or else you may have some questionably flavored peach pops. Think of these like healthier versions of creamsicles, in that they are free of dyes, added sugars, and preservatives.

The homemade almond milk is the creamy element, so make sure that you have that prepped and ready to go before you start blending the peaches. You’ll also need to acquire popsicle molds if you don’t already own them. You may not know which molds to get, but we encourage you to buy the silicone molds. Some of these molds already have the included tops so that you do not have to purchase popsicle sticks. Plus, these molds do not crack when you try to remove the peach pops from them. Just run them under a little warm water and they’ll pop right out!

If you want to get a little fancy, feel free to add some fresh peach slices to the popsicle molds. That will add another level of flavor and texture to these already delicious peach pops. If you like this recipe and want to see more like it, make sure to leave a comment or shout out the recipe on social media. We love to see when people make the recipes we post!

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Fresh peaches, sweetener, some lemon juice, and a jar…that’s all you need for this beautiful summer creation. This peach jam contains absolutely no preservatives or other chemical ingredients that you can’t pronounce, all of which are in store bought jams. You can gather as many peaches as you can and make a large batch, dividing it into smaller jars that you freeze and later defrost to enjoy throughout the year. Peaches don’t just have to be a summertime fruit to enjoy now that you have this recipe!

Maybe you are fortunate to have a peach tree in your yard. Perhaps you have a connection with a local farmer who has a plethora of peaches that he can’t get rid of fast enough. Whatever your peach source, guard it with your life! Obviously, you can enjoy peaches raw, but they can start to turn on you quickly. To prevent the fruit from going bad, you can make this simple peach jam. Peaches contain a good amount of sweetness, so you don’t need to add too much agave, but you can always adjust the amount based on the sweetness level of the jam.

The reason that you add lemons to the jam is because they contain natural pectin. This will help set the peach jam into the thick consistency that you know and love. Squeeze some fresh lemon juice and consider adding a little lemon zest for added flavor. For the peaches, just wash them, remove the pit, and chop them into smaller pieces. If your peaches do not have any bruises, feel free to leave the peel on. That said, you can always peel your peaches prior to making this jam. We hope you love it as much as we do!

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Let us set a very common scene for you quickly. You prepare your bedroom for sleepy time, turning on the fan, fluffing your pillow, and making sure everything else is just right. After you lie down and turn off the lights, you realize that you are alone with your own thoughts. Perhaps you spiral out of control about diseases that you don’t have, financial hardships, family members, and other stupid things that you don’t need to think about when going to bed. 

When you are in this situation, it feels like you cannot turn off your brain. Before you know it, you look at your phone and it is three in the morning. You have to wake up in a few hours to start the day, and that only propels your anxiety to a whole other level. The next thing you know, the sun is peaking through your curtains and it is time for you to greet the day, as much as you don’t want to. 

The goal is to get peaceful and restful sleep every night so that you feel refreshed when you wake up. What is the mind doing at night and how can you shut it down?

The Science Of Sleep

To give you a quick overview, you must know about two thought networks. The first is the central executive network (CEN) and the second is the default mode network (DMN). The former runs when you focus your attention on something, making it purposeful and task-oriented. The latter runs whenever the CEN is off and it is the general mental chatter that you hear all day long. DMN is essentially your stream of consciousness. 

The bad news is that the DMN is negatively biased, so it loves to point out the worst qualities you have. It brings up all of your most painful or embarrassing memories. Sleep experts note that one of the most critical stages of falling asleep is uncoupling the DMN. That basically means that you have to get areas of the brain to stop talking to each other. The CEN is tired at night, so it becomes more difficult to get the DMN to turn off because your ability to focus decreases. 

If you are uptight and stressed, the DMN may also not want to turn off. Researchers at Brown University watched people fall asleep in a brain scanner to better understand why people have a hard time going to sleep at hotels. They observed that the left hemisphere of the DMN remained more active than the rest of the brain during the first night. It woke up other areas of the brain when something unexpected happened, such as a hotel door closing or a voice in the hall. The more alert the DMN was to the outside world during the study, the longer it took for people to fall asleep. It was the DMN that kept them awake and alert when they really wanted to be asleep.

How To Train Your DMN For Better Sleep

Now that you have a better understanding of how the brain keeps you up at night, you can learn ways to override the DMN. The following techniques will help you fall asleep. Experiment with them and see which one works best for you. 

Read Something Uninteresting

If your DMN will not be quiet, find something neutral, boring, or uninteresting to read or listen to. Some people suggest watching something boring, but it’s best to limit blue light exposure before bed. Reading is great, but it is a big leap to go from an anxiety spell to a book. In that instance, an audiobook or podcast might be a better option. Perhaps an astronomer talking about Venus’ relationship to a black hole might soothe you and help you drift off to sleep. 

Force Your Mind To Remember Something

One of the scariest parts about going to sleep is the actual going-to-sleep part. The reason for that is because so many people struggle with sleep. That is true whether you are beginning to go to bed or trying to fall back asleep after waking up in the middle of the night. When you actively ask the brain to do something, you prevent the DMN from the chaos it causes. Try to remember something that you read or listened to from the previous tip. You can also try to remember the plot of a movie or book that you read/watched recently. Give yourself a cognitive task while falling asleep and the DMN won’t steal the show!

Breathe

It is very easy to feel stressed out when the DMN gets caught up in its worries and insecurities. You may feel your breathing become shallow and your muscles can clench. If the DMN is firing on all cylinders, you may clench your jaw and experience nightmares. To help calm the DMN, try soothing the body with some deep breaths. You can also engage in breathing techniques that promote more restful sleep. 

Take A Hot Bath

As a quick note, do not take a hot bath right before you are about to go to sleep. Hop in the bath to soak about two hours before bedtime. Research shows that a hot bath or shower at night can help people fall asleep almost as fast as people who take Ambien. Why does a hot bath or shower help the body shut down? In the hours leading up to bedtime, the body temperature naturally drops. A hot bath or shower simulates this process, helping to improve sleep duration and quality.

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If you are a busy person, time is precious, especially if you regularly run around the house cleaning up after your kids. That is exactly why we love this simple avocado mango salad, because it is easy to meal prep. If you have it prepped and ready to go, all you have to do is dress the salad when you are ready to eat it. Just take it out of the fridge and you have a healthy meal ready to go. That is far better than not having anything and resorting to the closest fast food place to your house, or some packaged snack or meal with excess sodium, preservatives, and sugar.

To make this a successful salad, make sure you gather the right ingredients. You will need the following for your avocado mango salad to shine:

• Avocados: Naturally, you need avocados for a salad that has avocado in the name. Look for avocados that are ripe, but retain some firmness, as that will provide great texture and flavor.
• Mangos: Choose ripe mangos because they will burst with a tropical sweetness that balances the other strong and acidic ingredients in this salad.
• Cherry Tomatoes: Not only do cherry tomatoes bring a vibrant color to the salad, but they also supply a wonderfully juicy, sweet, and slightly acidic flavor.
• Red Onion: Offer a mildly sweet crunch, red onion is a great ingredient that adds a little zing to your salad. Don’t worry about a potent onion flavor because the other ingredients offer a refreshing balance and sweetness.
• Cilantro: If you are one of those people who thinks that cilantro tastes like soap…better luck next life. We are here for this aromatic and herbal flavor that cilantro brings to the party!
• Jalapeño: Although optional, we encourage you to include it in this avocado mango salad. Remove the seeds to tame the spice, or leave them in to kick things up a notch!

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Longer days and warmer weather can mean only one thing: cooling, sweet treats become quite heavenly. The cold is a beautiful welcome from the intense dry or humid heat, depending on where you live. The combo of chili, lime, and mango brings those summer sensations together in one cooling and delicious treat. Your taste buds get hit with a subtle heat from the chili powder, while those citrusy bits of energetic lime zest remain with you as the sweet and tropical mango coats the tongue. To create a luxurious texture and creamy undertone, you have the nutty, homemade almond milk.

There are many reasons to love this recipe, one of them being the fact that this only contains five ingredients. Unlike a mango sorbet from the grocery store, this recipe does not contain copious amounts of sugar per serving. The sweetness primarily comes from the mango, which you cube and freeze overnight prior to making this recipe. Because the lime juice and zest bring a tangy acidity and the chili brings spice, we added a touch of maple syrup. You can start with a little less maple syrup and increase the amount from there.

In order to create a more pleasant eating experience, make sure that you blend everything until smooth and creamy. You don’t want any frozen mango chunks in the sorbet! Using a high-speed blender is a possibility, but you may have an easier time creating a smooth and creamy consistency. Whichever kitchen appliance you use to make the sorbet, make sure that you scrape down the sides of the processor/blender to fully incorporate all the ingredients. When ready to serve, feel free to dust with some chili powder or add a squeeze of lime.

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“Summer’s here and the time is right…” for enjoying these zesty homemade mandarin popsicles. Sunshine and citrus collide in this raw vegan recipe that is pure icy perfection. Crafted with refreshing mandarins and wonderfully flavorful Meyer lemon juice and zest, these popsicles are like a tropical vacation on a stick Not only are they bright, tangy, and incredibly irresistible, but they also exhibit a natural sweetness from the mandarins and agave nectar that pairs beautifully with the floral notes of Meyer lemon.

Sweetened gently with agave nectar, these popsicles strike a pleasant balance between sweet and tart. Don’t worry, you won’t feel heavy or overwhelmed while enjoying these citrus delights because they don’t feel heavy or cloying. Because raw agave nectar has a smooth, caramel undertone, it beautifully complements the citrus’ vibrancy, making each bite a delightful dance of flavors on the palate. Plus, making these popsicles at home means you’re in control, meaning that you aren’t adding any artificial dyes, sugars, or preservatives. It’s just pure, homemade goodness that will you down and lift your spirits.

So, whether you’re lounging by the pool, hanging at the lake, chilling in the backyard, or just craving a sunny pick-me-up treat, these mandarin popsicles are exactly what you need. They’re as easy to make as they are to love! Think of them as frozen bites of citrus sunshine that will transform a boring day into a personal vacation. Grab your ingredients, get blending, and enjoy the icy, tangy magic of summer in every bite.

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Golden milk, or turmeric milk, has been a part of Indian culture for centuries. Not only is the drink bright gold, which stems from the turmeric, but it also offers a rich, smooth flavor and several health benefits. In present day, golden milk has made its way onto trendy coffee shop menus. It is usually listed as turmeric latte, which infuses coffee into the classic beverage. That said, there are many places that serve the traditional recipe of turmeric, animal- or plant-based milk, and other spices and sweeteners.

And now that soothing drink has been transformed into energy balls. Isn’t that incredible?! These are especially great to enjoy if you love to snack. One thing we can say is that these are much healthier to snack on than a bag of chips or box of crackers. They are nutritionally balanced, offering both macro and micronutrients. You get the carbohydrates from the fruit and protein and healthy fats from the nuts and nut butter. The micronutrients come from the turmeric, desiccated coconut, and dates. The combination of macros and micros can help you remain full between meals and keep you from experiencing a sugar rush and crash.

If you are not the biggest turmeric fan, this is a great entry point. It can be a little bitter and very strong, which is why you may not be a turmeric latte lover. The dates and dried mangos provide sufficient sweetness to balance turmeric’s naturally bitter flavor. Plus, the cashews and cashew butter add a pleasant nuttiness that not only enhances the flavor of the energy balls, but also gives them a chewy and creamy texture.

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