As the days get shorter, darker, and colder, it’s normal to feel your energy dip. You might notice it’s harder to wake up, concentrate, and get through some everyday tasks. That’s the fall slump, the body’s natural response to less sunlight, changes in routine, and the beginning of holiday stress.

But don’t worry, you don’t need that 3^rd cup of coffee. With a few simple habits (and some natural nutritional support), you can keep your energy, mood, and focus strong all season long.

1.   Get More Light Exposure

Natural sunlight supports the production of serotonin, the body’s “happy” hormone. It also helps regulate the body’s circadian rhythm.

• Since the sun rises earlier, try going outside for a few minutes every morning. Just 10-20 minutes can make a difference.
• Keep the blinds open during the day to let in natural sunlight.
• Use a daylight lamp if you wake up before sunrise.

Supplements to try:

Vitamin D3- Sunshine in a bottle. Enough said.

2.   Manage Stress and Support Sleep

When you’re stressed or not getting quality sleep, your body can't recover or maintain steady energy levels.

Create a simple nighttime routine:

• Limit screen time an hour before bed.
• Avoid eating too close to bedtime.
• Keep a consistent bedtime and wake-up time.

Supplements to try:

Dormimax™ - A blend of melatonin and calming herbs that promotes sleep onset and quality rest.

Ashwagandha+™ - An adaptogenic herbal formula to promote stress relief.

Relax+™ - A top-selling formula that helps promote relaxation, reduced tension, and improved sleep.

3.   Choose Steady Energy (Not Sugar or Caffeine Spikes)

Quick fixes like sugary snacks or an extra shot of espresso can lead to a crash later.

• Eat balanced meals with protein, fiber, and healthy fats.
• Stay hydrated by drinking plenty of water.
• Try natural energizers like matcha, B-complex, or moringa for sustained energy and focus.

Supplements to try:

Organic Matcha Green Tea Powder: Matcha naturally contains caffeine, as well as L-theanine, a calming amino acid. This combination offers energy without the jitters.

B-Complex: Supports cellular energy production, turning food into usable energy.

Moringa or Moringa Powder: Moringa is a powerhouse of vitamins and minerals, including iron, which can help against fatigue.

4.   Keep Moving

Even a 15-minute walk or stretch session can increase circulation, oxygen flow, and endorphins. You don’t need a full workout; just keep your body moving to keep your mind sharp and your mood up.

• Aim for 15-20 minutes of daily physical activity.
• Try different types of exercise to see which works best for you.
• Exercise outside to get a dose of vitamin D while moving.

Supplements to try:

Green Tea Extract- Promotes energy, endurance, and antioxidant support.

L-Glutamine - Due to its role as a building block of protein, glutamine is essential for muscle growth, recovery, and maintenance.

5.   Feed Your Body Nutrients That Fight Fatigue

Fuel your body with nutrient-rich foods to keep your energy strong and steady.

• Eat nutrient-rich foods rich in vitamins, minerals, antioxidants, and fiber.
• Avoid sugary, high-fat, and processed foods.  

Support your body with:

B-complex - for converting food into energy.

Iron+™ and Magnesium Bisglycinate Chelate - for muscle and nerve function.

Try an all-in-one multivitamin like Multi-Mix Complex (Extra Strength) to keep your body nourished all season long.

In Summary

Feeling the fall slump is normal, but it doesn’t have to take over your season.

With more light, steady energy support, stress management, and the right nutrients, you can stay productive, positive, and focused all fall and winter long.

Your Hispanic American Health Store

Health Hispanica® is a Hispanic-American health store specializing in supplements from Hispanic-American-owned brands such as Natura-Genics® and Yerba Farma®. We strive to provide quality and innovative supplements at fair prices and educate our clients and community on healthy living.

The statements above have not been evaluated by the Food and Drug Administration (FDA). These products are not intended to diagnose, treat, cure, or prevent any disease.

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Photo: © bluecinema via Canva.com