Nourish With Nora Registered Dietitian 'Leans Into' Seasonal Change With Diet, Activities, Quiet Repose

Registered Dietitian Nora Forde embraces her native Midwest upbringing and its season’s changes, from the red leaves of fall to a light dusting of snow on a Sunday morning to the glorious return of spring, then summer.

In recent months the wellness consultant has been preparing her client base for the gloomy side of the winter months when a succession of gray days can impact a person’s mood and disposition. Reserve energies are not as prevalent or easily tapped during overcast days in January and February.

“When we start to feel tired or low, it’s easy to drop into a comfy chair with the television remote,” said Forde. “It’s so tempting to default to constant noise such as TV, podcasts, background music, social media. But sometimes our bodies are actually asking for something quieter.”

The consultant’s sage advice is to “try something different” and consider it an experiment and investment in your own self, especially in the hushed moment of the day when noise is unwelcome turbulence.

“Lean into the slow and the quiet,” says Forde. “So many people lie down at night and suddenly their minds start racing. Often, that’s because the body never truly had a chance to just ‘be’ during the day, to pause, to feel, to settle.”

Achieving stillness and a sense of “Just Being” can manifest itself in many forms, according to Forde. Once achieved, the process can work wonders and, given time, occur organically.

Forde starts her clients slowly and within the context of daily activities.

• Wash and dry dishes and pans without a podcast, radio or television
• Fold laundry or tidy up while letting thoughts flow where they may
• Go for a walk sans headphones to absorb sounds, smells and nature’s evolving seasonal beauty.

In her role as a registered dietitian and author of the NourishWithNora.com newsletters, Forde inspires followers to embrace what otherwise might be mundane tasks.

Forde’s “lean into it” philosophy can elevate the chore of raking leaves into the brightness of green grass, like laying a new carpet down. Participants should regard it as a cleansing experience good for the mind, body and spirit.

Exercise and fresh air are bonuses.

“I love the Midwest because we get to experience every season,” Forde said. “Though I am also aware with that comes the impending gray, gloomy days of winter.”

Forde points out that we all have periods in which we “start to feel tired or run down” but one can counteract it by being our own best weapon against those periods of sluggishness.

“It’s easiest to reach for dopamine outside of ourselves — TV, a podcast, background music, constant noise,” said Forde. “And it’s in those moments we need to try something different, an experiment if you will -- lean into the slow and the quiet.”

According to Forde, these small mindful moments add up. They create space for one’s nervous system to downshift and for one to feel a sense of calm and safety in the body.

“We can all use some extra nervous system support right now,” said Forde. “Supporting the vagus nerve, essentially the body’s main pathway for rest and digestion, is one of the most powerful ways to support mood, stress, and overall resilience.”

Forde’s own routines she shares with clients are strategies for stimulating the
vagus nerve daily:

• Hum or sing in the car or shower.
• Take 3–5 deep, diaphragmatic breaths while you wait for your coffee to brew, the elevator to arrive, or a stoplight to turn green.
• Splash cold water on your face in the morning.

“These practices are simple but they’re not insignificant. When done consistently, they help the body feel safe, calm, and supported,” Forde said.

“These are functions we do unconsciously – like breathing or digesting – which impacts communication between the gut and the brain,” Forde said.

The dreaded daylight savings period has arrived and winter solstice’s shorter days are upon us. With that, Forde suggests that if one tends to notice a mood dip, don’t despair.

“If your sleep feels off or your motivation dips, it may simply be your body responding to less light, a very common seasonal shift, sometimes referred to as Seasonal Affective Disorder,” Forde said.

Forde advises the following ways to support body and mood through the change
of seasons that present challenges:

Get sunshine in your eyes first thing in the morning.

"Morning light helps regulate your circadian rhythm - your internal clock and boosts serotonin and dopamine. When it’s gloomy, I love using a Happy Light that mimics natural sunlight. Even five to 10 minutes while I journal is enough,” Forde said. “It lifts your mood, increases energy, and improves sleep quality.”

Lean into the slowness.

"We aren’t meant to power through every season the same way. Fall and winter invite slowing down. Think rest, reflection, and nourishment. Dim the lights, light candles, and embrace cozy evenings instead of fighting the early sunsets."

Swap harsh lighting for amber bulbs.

"Bright, cool light at night can trick your body into thinking it is still daytime. Amber bulbs create a warm, relaxing glow and a signal to your body that it’s time to wind down.

Use blue light blocking glasses after sunset.

"Our bodies can’t tell the difference between sunlight and phone light, so evening scrolling can delay melatonin and disrupt sleep. Look for lenses that block at least 400nm. I love my RA Optics — they’re an investment, but I wear them every night,” Forde said.

Eat with the season.

"Your body digests warm, cooked foods better this time of year. Think stews, soups, roasted veggies, and broths. Sip herbal teas, and consider cutting back on gluten and dairy if they feel heavy to you. Give your digestion and nervous system a chance to rest and integrate.

“The shift from fall to winter is a time to nourish, ground and restore,” said Forde. “The more we fight the darkness, the more depleted we feel. But when we work with the season by slowing down, eating warm foods and tending to our inner light, we can build resilience from the inside out.

“Your body is seasonal, and it thrives when you honor that rhythm.”

Nora Forde is a Registered Dietitian and author of the NourishWithNora.com newsletters.

She can be best be reached at norapegan@gmail.com