Fall into Wellness: Rest, Restore & Take Care of Yourself This Season
There is something about fall in the Pacific Northwest that invites us to slow down.
The mornings become cooler, the days get shorter, and before we know it, sweaters come out of the closet and the rainy season begins. Fall is also a wonderful time to check in with our bodies and return to some of the simple habits that help us feel our best.
At Essie Hicks & Associates Massage and Wellness, we believe that taking care of yourself doesn't always have to be complicated. Sometimes it begins with listening to what your body is asking for: more rest, better sleep, nourishing food, regular movement, time outdoors, and therapeutic care when you need it.
Rest Is Productive
One of my favorite reminders for fall is that rest is not wasted time.
Sleep plays an important role in immune regulation, recovery, mood, and overall health. Research supported by the National Institutes of Health has shown that consistently getting adequate sleep supports healthy immune function, while insufficient sleep can contribute to increased inflammatory activity.
Massage can also be part of a restorative wellness routine. One of the most common things I hear after a massage is, "I didn't realize how much I needed that."
Therapeutic massage gives us an opportunity to slow down, step away from our responsibilities for a little while, and allow the nervous system and body an opportunity for rest and recovery. Research has also found potential benefits of massage for relaxation, stress regulation, and sleep quality.
Sometimes one of the best things you can give your body is permission to stop doing and simply rest.
Don't Put Away the Sunscreen Yet!
The clouds have returned, but the UV rays haven't disappeared.
Ultraviolet radiation reaches us throughout the year—even on cloudy days. If you're spending time outside, continue protecting exposed skin with sunscreen, along with appropriate clothing and other sun-protective habits.
So keep the rain jacket by the door, but don't put the sunscreen away with the summer clothes!
It's Also Handwashing Season
As we spend more time indoors and cold and flu season approaches, it's a good time to return to the basics: wash your hands.
Soap and water remain one of our simplest tools for reducing the spread of germs and respiratory illnesses. Wash thoroughly, especially after coughing or sneezing, before preparing or eating food, after using the restroom, and when you've been out in busy public spaces.
And if you're feeling sick, give yourself permission to rest—and please reschedule your massage. Your body will appreciate the recovery time, and so will everyone else!
A Fall Favorite: Homemade Fire Cider
Fire cider is a traditional vinegar-based tonic made with wonderfully pungent ingredients such as ginger, garlic, horseradish, onion, citrus, and hot peppers.
I enjoy fire cider as part of my own fall wellness traditions. Rather than thinking of it as a medicine or cure, consider it a flavorful seasonal food that can be added to salad dressings, soups, roasted vegetables, or diluted into a savory drink.
Fall Fire Cider
½ cup fresh grated ginger
½ cup fresh grated horseradish
1 medium onion, chopped
8–10 cloves garlic, crushed
1–2 jalapeño or other hot peppers, sliced
1 lemon, sliced
1 orange, sliced
1–2 cinnamon sticks
Raw apple cider vinegar
Honey to taste after straining
Place the herbs, vegetables, citrus, and spices into a clean quart jar. Cover completely with apple cider vinegar. If you're using a metal lid, place parchment between the vinegar and lid to help prevent corrosion.
Allow the mixture to infuse for approximately 4–6 weeks, shaking periodically. Strain and add honey to taste.
Remember that "natural" doesn't automatically mean appropriate for everyone. Vinegar, herbs, spices, and other ingredients can interact with medications or aggravate some health conditions. Enjoy fire cider as a food preparation rather than as a replacement for medical care.
We Have Something to Celebrate!
You may have heard that I've moved!
Essie Hicks & Associates Massage and Wellness is now seeing clients at 2024 Caton Way in Olympia, and I would love for you to come see the new space.
Please join us for the Dreamspace Natural Therapeutics® Ribbon Cutting on Monday, September 21st at 2:00 PM.
The new location gives me a wonderful space to continue providing massage and bodywork while expanding the education, training, and wellness work happening through Dreamspace Natural Therapeutics®.
Come say hello, take a look around, and celebrate this new chapter with us.
As we move into fall, remember that wellness doesn't have to be complicated.
Wash your hands. Keep wearing your sunscreen. Get outside. Move your body. Nourish yourself. Get enough sleep. Schedule your massage when your body needs some extra care.
And, most importantly, make room for rest.
Sometimes caring for ourselves begins with giving our bodies the time and space they need to recover, restore, and prepare for what comes next.
Wishing you a healthy and restorative fall,
Essie Hicks, MPA, LMT, C-MLD
Essie Hicks & Associates Massage and Wellness
