Hey everyone, here are some thoughts I wanted to share and a few ideas to ponder. It's still very warm here in Houston, as we head into our second week of fall, or as this season is known by the locals, hotumn.

#1 Vitamin D, Gut Health and Autism

A recent study from the journal Nature, explored the link between maternal Vitamin D deficiency, it's impact on gut health, and subsequent autism-like behaviors in offspring. It's well-established that Vitamin D deficiency is a risk factor for autism. This study on rats explored how the deficiency brought about measurable alterations in the gut microbiome in mothers and their offspring. This resulted in more stereotypical behaviors - impaired social interactions, altered communication between mothers and offspring, increased stress levels, and more inflammation in the affected groups. This study confirms that Vitamin D deficiency correlates with altered numbers of certain bacteria that impact social behavior.

For expectant mothers, getting robust amounts of Vitamin D is critical. See some of my tips below. For children with ASD, the same suggestions are very helpful, in addition to supporting overall gut health. My ASD Guide goes further into this, if you're interested.

For the rest of us - autism or no, Vitamin D is a vital nutrient, important immune regulator, and critical gut health player.

So as we head into fall and winter, and as our ability to synthesize Vitamin D decreases for many people living further north, here are some tips to integrate into your day-to-day.

• There's still time to get lots of sunlight even if you live above the 37th parallel. Midday is the most efficient time to get sunlight, as it's more intense at that time. Ten to fifteen minutes should be enough if you're fair-skinned. If it's still too hot, then earlier or later in the day is good too. There are also apps, like D-minder and others, that can help you determine the best time and how much sun exposure to get based on your location and skin type.
• Eat fatty fish and fatty foods that contain natural Vitamin D. Wild-caught salmon, mackerel, sardines, anchovies, etc. are a great way to get some D.
• There's a reason Cod Liver Oil was a standard supplement pulled out in the fall and winter. It contains high-quality, natural, bioavailable nutrients such as Vitamins A and D that boost your immune system during the cold winter months. Let's make it cool again! I use this brand for my family, because it's reputable, fermented and has capsules(!), but this one is also a great company.

#2 Circadian Health

The days are already getting shorter, even if it's not really cooler yet here in the south. This year, I've learned a lot about how our circadian health is tied to our overall health and well-being. And, as UVB light starts disappearing for many in the northern hemisphere, and Vitamin D becomes harder to synthesize from sunlight, I wanted to touch briefly on how our bodies can cope with the changing seasons.

We're so disconnected from the daily and annual cycles, that it may seem silly to try to offer tips on this. But the truth is, despite our modern lifestyle making it seem that it's irrelevant, more and more research is coming out about the critical role circadian (and circannual) health plays in our overall wellbeing. Read on for a few easy suggestions:

• Light is the primary agent for hormone release. Our eyes are not just the windows to our soul, but they are also the starter switch for our hormones. Getting early-morning, infrared light into our eyes, without sunglasses, alerts our hormone system to get going, to wake us up and get us ready for the day.
• Waking up to cellphone light is a no-no. Try to get sunlight first, before looking at your phone.
• Eating breakfast early in the morning is another vital signal for our circadian health. Not only is our insulin more sensitive in the morning, but eating in the morning aligns with other hormone and organ functioning. It also raises your body temperature, getting you out of sleep-mode. If you are fasting, you're better off skipping dinner than skipping breakfast.
• Try blue-light blockers in the evening if you have to be on your phone or laptop after sunset. Use f.lux, night shift, night mode, and other apps to minimize blue light exposure in the evenings. I use these for myself because they're clip-on, and got this one for my teens. There are fancier ones out there, but I find these get the job done just fine.
• Avoid eating after sunset, and at least 4 hours before bed.
• Turn off bright over-head lighting in the evening, and turn on lamps with yellow (or even red) light instead.

#3 - Eating Less Meat Won't Save the Planet

I have a new blog post for you. Lately the anti-meat messaging is getting louder and louder. And it's driving me more than a little bit crazy. My biggest complaint is the oversimplification of the issues and the deliberate misinformation around many of the talking points. We cannot toss around global emissions numbers and expect those to guide regional solutions. Where is the nuance in our intellectual discourse? Where are the measured responses to the complexity of this issue?

Check out my blog, and find out the reality about how much the livestock industry is really contributing to the climate crisis. Spoiler: cows are not eating all our food, using all our land, drinking all our water or burping us into climate melt-down. Well-managed grazing is actually our last, best hope not just for the climate, but for increasing food security as well. Let me know what you think after you read it. I have so much more to say about this issue - I think I'll share more about this here in the coming months.

#4 - Golden Latte

It's finally that season - no, not PSL, but the classic Golden Latte. An age-old remedy for any number of illnesses, it's finally having a moment here in the West. Check out my simple, yet divine, recipefor something a little different than the traditional cold-weather recipes that abound. With a healthy dose of anti-inflammatory turmeric, it's great for option for when you need a strait-laced pick-me-up, or a sunny-hued alternative to your usual cuppa.

It’s nothing short of magical when you see how powerful food and lifestyle can be for initiating improvements in health. Remember, health is a birthright. Claim yours.

Chat soon!

Lubna