Autumn Wellness Tips From A Clinical Herbalist

With Autumn in full swing here in Nederland, CO (snow and all!) there is no better time than the present to refresh your daily wellness routine. These are my top 3 tips for Autumn wellness I find myself constantly revisiting year after year with my clients and myself. Read on to discover how to start incorporating these wellness tips into your life today.


1. Keep Warm Inside & Out

It's always amazing how much of a "shock" cold weather can be to our resilient yet fragile body systems! As the weather continues to cool, it is oh so important to focus on warming the body inside and out. This means not only bundling up before you go outdoors in the cold, but also keeping your “inner fire” going strong.

My go-to herbs for warming up the body are ginger (Zingiber officinale), cayenne (Capsicum anum), and cinnamon (Cinnamomum spp.). Cayenne adds a wonderful spicy flavor when sprinkled over savory dishes (or even in hot chocolate!). Ginger and cinnamon are lovely in herbal tea formulas in addition to accenting both sweet and savory culinary dishes.


2. Nourish, Nourish, Nourish

It can be easy to get wrapped up in the fast pace of our day-to-day lives, causing us to forget to slow down and nourish ourselves. One of my favorite ways to stay nourished throughout Autumn is by enjoying a daily nourishing herbal tea. Most nutritive herbs carry a neutral flavor, making the tea easy to drink by the quart (yes, it is ideal to drink a quart of this daily if you can!)

When formulating custom nourishing herbal teas for clients and myself, some of my favorite herbs to draw from include: oatstraw (Avena sativa), nettles (Urtica dioica), alfalfa (Medicago farfara), red clover (Trifolium pratense), and raspberry leaf (Rubus idaeus).

3. Stay Hydrated!

This tip is simple but, oh, so important to reference in the dry months ahead! Adding a pinch of sea salt to your water and supplementing with magnesium are two easy ways to incorporate this Autumn Wellness tip into your daily routine (ask our staff about magnesium, we are all big fans…)

Aside from drinking LOTS of water, try enjoying some moistening herbs in your herbal tea formula. Marshmallow (Althea officinalis) root and leaf is one of my favorites for preventing the body from completely drying out and staying hydrated. Plus our marshmallow leaf is grown biodynamically in our Alpine Botanicals garden in Boulder!


So there you have it! My top 3 Autumn wellness tips to guide you through the crisp, cool days ahead with ease. Come visit the Alpine Botanicals apothecary to stock up on all the herbs I talked about above so you can stay well this Fall. Have you tried any of these yourself? Let me know in the comments below!


Be Well,



About the Author:

Heather Saba is a Certified Clinical Herbalist and Nutritionist, Medical Anthropologist, Writer, Whole-Body Wellness Coach, and Holistic Educator. She sees clients both in-person and through Skype in the Alpine Botanicals clinic room for one-on-one herbal + nutritional wellness sessions, including custom herbal formulations. Connect with her on her personal website ( and instagram (@heathersaba).

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