[{"@context":"https:\/\/schema.org\/","@type":"Article","@id":"https:\/\/betterbones.com\/bone-health-basics\/autumn-tips\/#Article","mainEntityOfPage":"https:\/\/betterbones.com\/bone-health-basics\/autumn-tips\/","headline":"Tips for autumn bone health","name":"Tips for autumn bone health","description":"Print PDF eBook Facebook Twitter Gmail LinkedIn Pinterest Wisdom-based cultures around the world have long recognized that the change of seasons is a time of transformation, a time when nature changes and so should we. Autumn signals the transition out of the warm and expansive summer into the colder, more constrictive time. It is a […]","datePublished":"2011-10-12","dateModified":"2026-04-22","author":{"@type":"Person","@id":"https:\/\/betterbones.com\/author\/brownbetterbonesgmail-com\/#Person","name":"Dr. Susan E. Brown, PhD","url":"https:\/\/betterbones.com\/author\/brownbetterbonesgmail-com\/","identifier":72,"image":{"@type":"ImageObject","@id":"https:\/\/secure.gravatar.com\/avatar\/8e08d87bd45250c6616e1752933a6576aba077f335d97ee337a0cde5e435cbd3?s=96&d=mm&r=g","url":"https:\/\/secure.gravatar.com\/avatar\/8e08d87bd45250c6616e1752933a6576aba077f335d97ee337a0cde5e435cbd3?s=96&d=mm&r=g","height":96,"width":96}},"publisher":{"@type":"Organization","name":"Center for Better Bones","logo":{"@type":"ImageObject","@id":"https:\/\/betterbones.com\/wp-content\/uploads\/2018\/12\/Better-Bones-AMP.png","url":"https:\/\/betterbones.com\/wp-content\/uploads\/2018\/12\/Better-Bones-AMP.png","width":150,"height":60}},"image":{"@type":"ImageObject","@id":"https:\/\/betterbones.com\/wp-content\/uploads\/2011\/10\/image.jpeg","url":"https:\/\/betterbones.com\/wp-content\/uploads\/2011\/10\/image.jpeg","height":1109,"width":2120},"url":"https:\/\/betterbones.com\/bone-health-basics\/autumn-tips\/","about":["Bone Health Basics"],"wordCount":612,"keywords":["bone health"],"articleBody":" Print PDF eBook\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tFacebook\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tTwitter\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tGmail\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tLinkedIn\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tPinterest\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tWisdom-based cultures around the world have long recognized that the change of seasons is a time of transformation, a time when nature changes and so should we.Autumn signals the transition out of the warm and expansive summer into the colder, more constrictive time. It is a season of \u201cletting go\u201d when the lush vegetation of summer drops away and the earth prepares for a long winter\u2019s rest.So just what can we do to help our bodies adapt to this particular change of season? In this blog I would like to share some of the things I do to facilitate my body and my bones making a smooth transition into winter.Table of ContentsToggle     3 Minutes ReadWarming, alkalizing foodProtection from the coldAutumn reflectionsAs the leaves fall, so may vitamin D levelsWarming, alkalizing foodFirst off, the minute the thermometer drops, I move to \u201cheavier food\u201d \u2014 soups, stews, and casseroles. I also set aside cooling salads, cold sandwiches, and any form of cold drinks. Baked root crops such as potatoes, sweet potatoes, yams, turnips, and beets become a daily staple, as does all manner of baked squash. All of these are not only \u201cwarming\u201d and filling, but they are highly alkalizing. Alkalizing lentil soup is another regular, and I find my digestion is stronger if I take this soup or a vegetable broth at the beginning of my meal. Finally, a hot drink is always at hand, my favorite being a warming and detoxifying fresh brewed ginger tea, with or without honey and lemon.Protection from the coldFall brings with it wind which is drying and often chilling. I take seriously the ancient medical wisdom from both India and China suggesting we protect ourselves from the wind and cold. I turn to cozy fleece jackets and scarves \u2014 and I always try to keep my feet warm, just as the ancients suggest. I also love the ancient Indian \u201cwarm sesame oil massage\u201d for a fall boost of the immune and nervous systems.Autumn reflectionsI feel our whole mind-body-spirit complex benefits by following nature\u2019s lead. Just as the once vibrant leaves \u201clet go\u201d and drop willingly to the earth, so might we consider what we might allow to \u201clet go.\u201d The dramatic autumn transition can well serve as a time of reflection, introspection, organization, and protecting boundaries. But I encourage you to not become over organized and overscheduled and to take some time to reflect and be calm as well. This may be a good time to begin meditation or mindful exercise such as yoga, tai chi, or qigong.As the leaves fall, so may vitamin D levelsWithout the vitamin D-producing summer sunshine, vitamin D levels often fall by 30% from the end of summer to the end of winter. I like to remind people to test their vitamin D levels in the fall. This \u201cend of summer level\u201d will be the highest you\u2019ll likely have all year. Remember, year round, we like to maintain a minimum of 32 ng\/mL for bone protection and suggest that a 50-60 ng\/mL level is more optimum for overall health. I continue to see interesting research showing even more reasons vitamin D is so vital to bone health. For example, a recent study reported that more severe vitamin D deficiency was associated with more severe osteoporotic hip fractures. Here\u2019s where to learn more about the importance of a testing your vitamin D levels in the fall.Now, I\u2019m off to enjoy a walk (with a few bone-building hops or heel drops) in the crisp autumn air. Happy fall! "},{"@context":"https:\/\/schema.org\/","@type":"BreadcrumbList","itemListElement":[{"@type":"ListItem","position":1,"name":"Bone Health Basics","item":"https:\/\/betterbones.com\/bone-health-basics\/#breadcrumbitem"},{"@type":"ListItem","position":2,"name":"Tips for autumn bone health","item":"https:\/\/betterbones.com\/bone-health-basics\/autumn-tips\/#breadcrumbitem"}]}]