Restart after summer: tips for body, mind and seasonal dishes

September is a bit like New Year’s Eve without fireworks or countdowns. The cooler air and shorter days remind us that it’s time to start again. After summer, with its slightly messy rhythms – hearty dinners, spur-of-the-moment ice creams, aperitifs that turn into meals – getting back to routine can feel tough.

But here’s the good news: this transition is the perfect moment to take care of ourselves, bring order back to our habits, and build a base of energy to face autumn. It’s not about making amends for summer indulgences (an attitude that – let’s be honest – is silly and wrong), but about embracing (or re-embracing) simple habits that are good for both body and spirit.

Good habits to restart on the right foot

Before we even talk about food, let’s remember that our wellbeing isn’t measured only by what’s on our plate. Here are some healthy routines to help body and mind adjust to the new season:

• Keep a simple but steady routine of physical activity: just a 10-minute walk, a bike ride, or a yoga session can keep both body and mind flexible.

• Reset your sleep rhythm: summer evenings make us go to bed later. Now’s the time to bring bedtime forward and create small rituals that help us rest (less screens, more books).

• Stay hydrated: in summer, especially on holiday, we often drink less water and more sugary drinks. Getting back to two liters of water a day is a real boost.

• Follow the sun: even just 10 minutes of natural light a day (and sunshine, when it’s there) supports your mood and regulates circadian rhythms.

• Slow down stress: September arrives with endless “to do lists.” A tip? Write down priorities and allow yourself short, frequent breaks. It’s not wasted time, it’s energy gained.

These small attentions not only make us feel lighter, they also prepare the ground for a better relationship with food.

Also read:
. CO₂ and the food crisis. What to do to avoid drowning in waste
. HELPING THE PLANET FROM HOME: IN THE KITCHEN
. Winter is coming: our 5 tips for saving energy at home
. Mango? Good for everyone!
. Living green: expert advice on making everyday eco-decisions
. Helping the Planet: At School

A diet that adapts to the new rhythm

With autumn arriving, our bodies need different foods than in summer. If we refreshed ourselves with quick, light meals before, now we need steady energy and nutrients to strengthen our immune defenses.

This isn’t about “drastic diets” or deprivation: the goal is balance and continuity.

The key word is seasonality: seasonal products aren’t just tastier and lighter on the environment, they’re also the natural fruit of the months we’ve just left behind, carrying the energy of the warm season and ready – just when we need it most – to be offered through fruit and vegetables. It’s nature reminding us that eating with the seasons is the best way to stay healthy and respect the planet.

What to put on your plate: the September diet - Here are the best foods for this time of year:

• Seasonal fruit: grapes, figs, plums, apples, pears, the first persimmons. Packed with vitamins and natural sugars, they help restore energy without weighing you down.

• Autumn vegetables: pumpkin, aubergines, late zucchinis, carrots, spinach, cauliflowers, broccoli. Rich in fiber and minerals, they support digestion and boost immunity.

• Legumes: lentils, chickpeas, beans – perfect for soups and warm salads. They provide plant-based proteins and are filling without being heavy.

• Whole grains: farro, barley, rice – slow to digest, they release energy steadily, preventing slumps during work or study hours.

• Nuts: almonds, walnuts, hazelnuts. A handful a day is the perfect snack for energy and focus.

• Blue fish: sardines, anchovies, mackerel – full of omega-3 for heart and brain health.

• Spices: ginger, turmeric, cinnamon – they add flavor and aid digestion and circulation.

A sample day’s menu:

• Breakfast: plain yogurt with seasonal fruit and a handful of nuts.

• Lunch: warm farro salad with vegetables and legumes.

• Snack: an apple or figs with a few almonds.

• Dinner: pumpkin and chickpea soup with wholegrain bread, followed by grilled blue fish and steamed vegetables.

No rigidity, just inspiration to eat in harmony with the season.

Let your good habits take root

Taking care of yourself isn’t a “start-of-season task,” but a path that grows day after day – just like a tree. That’s why, alongside healthy habits and a diet that follows nature’s rhythms, you can also choose to subscribe to Treedom. It’s a simple gesture, but one that bears fruit: for you, for the farmers who care for the trees, and for the planet. A healthy and sustainable habit that reminds you every day that even small choices can lead to big changes. 🌳