“Autumn is a second spring when every leaf is a flower.”
— Albert Camus

To the delight of many – myself included – this year’s autumn arrived in fits and starts, with some weeks still feeling like summer and others surprisingly cold and rainy. But let’s face it: autumn is here to stay!
Days have grown shorter, the coat has become a daily necessity, and our body and mind are now called to find a new balance.

Fortunately (and not by chance), this is the time for foods and dishes that warm, regenerate and bring a sense of calm. Let’s explore them together.

Seasonal Foods: Energy and Colour on Your Plate

Autumn is a triumph of golden shades, both on the trees and in our dishes, where aromatic and sweet flavours dominate: pumpkin, chestnuts, mushrooms, pomegranates, apples, pears, cabbages and radicchio.
Every time I see pumpkin appear in markets, my heart lights up — and I know many who would happily eat it every single day.
These autumn treasures are not only delicious, they also offer great support to the nervous and immune systems.

  • Pumpkin, rich in beta-carotene and tryptophan, has antioxidant and anti-inflammatory properties and promotes serotonin production, the “happiness hormone.”

  • Chestnuts are a delicious source of complex carbohydrates, perfect even for breakfast. Thanks to their fibre content, they provide long-lasting energy, avoiding sugar spikes and energy (and mood) crashes.

  • Mushrooms, a natural source of vitamin D (especially when sun-dried after harvesting), are precious allies during the darker months.

  • Fruit also joins the table: pomegranate, with its polyphenols, helps fight oxidative stress, while apples and pears offer soluble fibre that supports gut and, consequently, mental health — let’s not forget the gut-brain axis.

Comforting Recipes

An autumn menu doesn’t have to be complicated: genuine ingredients and a few simple touches are enough.
Here’s my top 3 of simple, comforting dishes:

  • Pumpkin soup (optionally with ginger) – my favourite comfort food. The addition of ginger adds a spicy warmth that stimulates metabolism and circulation.

  • Mushroom and walnut risotto – perfect for a Sunday lunch; delicious and fragrant, with magnesium from the walnuts to help relax muscles and nerves.

  • Baked apples with cinnamon and chestnut honey – ideal for breakfast or as a natural dessert. Cinnamon helps regulate blood sugar, and chestnut honey promotes relaxation.

Eating seasonally is not only ecological but also an act of mindfulness. By taking advantage of the specific nutrients nature offers throughout the year, we actively support both physical and mental wellbeing.

Taking time to cook, enjoy a warm meal, or sip herbal tea slowly are all ways of practising self-care — which, not by chance, form the foundation of the Mediterranean Diet model.

For those living in Switzerland, local markets are a treasure: cabbages, apples and pumpkins are often of excellent quality, frequently grown in mountain regions where mineral-rich soil enhances micronutrient content.

Supplements and Adaptogens: Help from Nature

Despite good food, autumn combined with our often fast-paced lifestyle can bring stress, melancholy and mental fatigue. Alongside nutrition, some supplements can provide valuable support.
I suggest adjusting supplementation according to your individual needs and taking supplements (except in special cases) for limited periods or in cycles. For more details, consult your pharmacist or a trusted professional.

  • Magnesium and B vitamins (especially B6 and B12) support the nervous system and help reduce fatigue.

  • Omega-3, from fish oil or algae, benefits cardiovascular, nervous system, skin and hair health. They reduce inflammation and support immunity. If you dislike the aftertaste, citrus-flavoured versions are easier to digest.

  • Vitamin D, often deficient during autumn and winter (about 70% of the Italian population is low in these months), supports not only bone health but also mood and immunity.

Some herbal adaptogens are believed to help the body “adapt” to physical and mental stress, enhancing resilience without overstimulation. Unlike stimulants, they don’t cause sudden energy crashes and can train the body to handle stress better. Among the best known:

  • Rhodiola rosea, useful for concentration and mental endurance;

  • Ashwagandha, traditionally used to reduce anxiety and insomnia (without sedative effects);

  • Siberian ginseng (Eleutherococcus), for those feeling exhausted or under pressure;

  • Bacopa monnieri (Brahmi), used in Ayurveda for centuries, thought to protect nerve cells and improve learning.

Always seek professional advice in particular before taking these supplements, especially if you’re on medication or have specific health conditions.

“Take care of your body. It’s the only place you have to live.”
— Jim Rohn

Warm and comforting greetings,
your nutrition consultant
Tatiana Gaudimonte
info@loveyourbody.ch

#Autumn #Health #Selfcare #loveyourbody #nutrition #zurich #loveyourself

Pic: Chef Monicucci https://monicucci.altervista.org/recipe-items/riso-dautunno-alle-noci-fresche-con-fonduta-e-carpaccio-di-funghi-i-menu-del-sorriso/