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An Autumn Wellness Guide


Shot of Mullien spike in the wild

Autumn is associated with a time for harvesting and storing, where we reap the bounty of Summer and begin to settle in as we transition into the upcoming Winter. Autumn is typically a dry and cool season. The respiratory system is particularly vulnerable during this time, and your energy may begin to wane. Enjoying luscious seasonal foods and herbs, plus taking a few cues from our body, can guide us through this season of transition.

An abundance of the late Summer and Fall harvest still lingers at farmers' markets, including root vegetables such as carrots, sweet potatoes, parsnips, beets, garlic, horseradish, onions, and cooler weather greens like kale and spinach. These plants are rich in vitamins C, A, B, and K, Calcium, Magnesium, Iron, Potassium, Zinc, Copper, and Manganese, all of which will help increase your energy and support your immune response.

The antibacterial properties of garlic and onions cannot be understated — these potent garden veggies are powerful and everlasting kitchen apothecary allies. Try sprinkling raw garlic and onion as a topping to finish your food. Their beneficial properties are their most heightened in an uncooked state.

It's helpful to have a few herbs such as mullein, thyme, elderberry and elderflower, ginger, nettle, and marshmallow on hand for fall aliments. These herbs can easily be made into tea or syrup when you need a quick remedy. Mix the spices cinnamon, clove, and cardamom into tea blends or syrups to boost immune, respiratory and digestive tonics. Herbal teas offer nutrients and support for various bodily systems.

This Ginger Syrup can be easily made on the stovetop and calms sniffles and congestion while aiding the digestive system. You can incorporate additional herbs and spices (referenced above) for increased actions. Marshmallow and mullein leaf can be mixed into the syrup, as they are very soothing to a dry throat and cough. You can also add elderberry to the ginger syrup for increased immune support. Herbal remedies to keep readily available include immune-supporting products like Immune Boosting Elderberry Syrup, Berries & Shrooms Immune Tonic, or our potent Fresh & Fierce Fire Cider for daily wellness.

Elderberry Syrup is known for its antiviral and antibacterial properties, and modern research has confirmed that elderberries can shorten the duration of colds and flu. Naturally high in vitamin C, vitamin A, vitamin B6, iron, potassium, and other essential nutrients, elderberry's high flavonoid qualities and anti-inflammatory action create a super formula for surface and deep immune support. Our Berries & Shrooms Immune Tonic gets additional boosts to immune function from Maitake and Reishi mushrooms.


Fire cider is a traditional folk remedy for staving off Fall ailments such as cold and flu. Our Fresh & Fierce Fire Cider tonic uses raw apple cider vinegar, honey, horseradish, garlic, ginger, hot peppers, and additional herbs in a bracing flavor that can be used daily. It's a potent wellness tonic that is excellent for assisting circulation, respiratory health, and digestive health.


The changing of the seasons can affect our sleep patterns. With Autumn's shorter daylight hours, we may feel more tired during the day or in the evening. Decreased exposure to daylight increases the body's melatonin production, which may, in turn, cause a person to feel more sleepy. As much as possible, exposing yourself to natural light during the day can help counter these effects. If you are out there soaking up the sunlight, consider adding in a bit of movement, like walking or hiking. Bundling up and heading outside in Autumn is excellent for well-being, and it helps us stay in touch with nature.

Keeping our kitchen stocked with herbs for seasonal cooking and crafting remedies, having a few preparations on hand, and staying connected to nature help us journey through the cyclic transformation of Autumn.