Copyright © 2025 Alane Pearce Coaching | Powered By 
Season changes are beautiful, but if you’re living with an autoimmune condition like Hashimoto’s, arthritis, or just general inflammation, they can also feel like a challenge. You might notice extra fatigue, more joint pain, brain fog, or flare-ups that seem to come “out of nowhere.”
Even if you don’t have autoimmune issues, the transition from summer to fall can be hard on your body.
That’s not in your head—it’s real. Transitions between seasons place extra stress on the body. Shifts in daylight, temperature, and routines can disrupt your immune system, your hormones, your sleep, and even your gut. But here’s the good news: with a few intentional habits, you can smooth the seasonal shift and support your body so it feels steady instead of scattered.
Your immune system thrives when your blood sugar is stable. Long summer days often mean irregular meals, snacking, or more sugar than usual.
This fall, aim for balanced meals every 3–4 hours using the PFC3 method (protein + fat + carbs).
It keeps energy steady and inflammation down.
Fall produce is packed with immune-supportive nutrients. Think: leafy greens, squash, apples, pears, and root vegetables.
👉 Focus on whole foods rich in fiber, antioxidants, and minerals.
These support gut health (the foundation of immune health) and help your body adapt to seasonal stress.
As days get shorter, your circadian rhythm needs extra attention. For autoimmune health, restorative sleep is critical.
👉 Try dimming lights after sunset, limiting screens before bed, and aiming for 7–9 hours.
Small cues tell your body: “It’s safe to rest.”
Cooler mornings and evenings are a wonderful time for gentle outdoor walks, stretching, or strength training indoors. Movement helps reduce stiffness, boosts mood, and supports immune resilience.
👉 Aim for consistency, not intensity.
Even 10 minutes counts.
Fall often means busier routines and early holiday pressures. Stress is one of the top triggers for energy dips and autoimmune flares.
👉 Anchor in one daily stress relief practice—a breathing exercise, journaling, prayer, or a walk outside.
Think of it as “immune care,” not just “self-care.”
The seasonal shift doesn’t have to derail your health. By focusing on small, steady practices—balanced meals, seasonal foods, consistent sleep, gentle movement, and stress relief—you give your body what it needs to thrive.
✨ Remember: this isn’t about perfection. It’s about supporting your body 1% better each day.
If you’d love accountability and a step-by-step plan for managing these shifts, my next 100 Days of 1% small group program is starting soon.
We walk through each of these habits together so you can feel strong, steady, and supported—no matter the season.