At the end of November, the body undergoes an internal transition: temperatures drop, daylight hours decrease, and workloads increase. All of this directly affects your digestion, gut microbiota, intestinal motility, vagus nerve, and glucose regulation.

That's why it's so common to notice bloating, slower digestion, tiredness after eating, cravings, or even "brain fog".

The good news: with simple micro-habits you can accompany this seasonal change and feel lighter and more stable.

1. Start the day with lukewarm water

After a night's rest, the digestive system needs a gentle boost to get going. Warm water activates intestinal motility, hydrates the lining, and helps the intestines naturally resume their normal rhythm. It's a simple step that reduces that "stagnant" feeling in the morning.

2. Prioritize autumn and cooked vegetables

Pumpkin, sweet potato, carrot, zucchini, and leek are rich in soluble fiber, which feeds the gut microbiota without causing as much fermentation as some raw or very fibrous vegetables. Furthermore, the body digests lukewarm foods better in cold weather, so you'll feel lighter.

3. Schedule your meals to regulate glucose

The simplest way to avoid sugar spikes and energy crashes is to follow this order:

Vegetables → protein/fat → carbohydrates

This order slows down glucose absorption, prevents post-meal drowsiness, and reduces cravings that tend to increase in autumn and winter.

4. Chew more slowly (much more than you think)

Chewing thoroughly allows salivary enzymes to begin digestion and reduces the burden on the stomach and intestines. Eating quickly increases the likelihood of gas, bloating, or indigestion. Simple solution: slow down.

5. Take a breathing pause before eating

Stress activates the sympathetic nervous system (“alertness”), which slows down digestion. A 30–60 second pause with slow breathing activates the parasympathetic nervous system (“digestion, calming”) and allows your gut to better absorb food. This is especially helpful on busy workdays or if you feel a tense stomach.

6. Walk for 10 minutes after eating

A short walk improves bowel movements, helps stabilize blood sugar, and reduces sleepiness and bloating after eating. You don't need more: 10 minutes makes a noticeable difference at this time of year.

7. Prefers warm and light dinners

Digestion naturally slows down at night. Heavy meals can cause gas, acid reflux, or bloating. Easily digestible dinners (creams, soups, cooked vegetables, lean proteins) help you sleep better and wake up with a flatter stomach.

8. Add digestive spices

Turmeric, ginger, fennel, cumin, and mint have mild carminative and digestive effects. They help reduce gas, improve gastric emptying, and relieve the feeling of heaviness typical of seasonal changes.

9. Keep regular meal times

The gut microbiota functions according to rhythms. When schedules are chaotic, digestion tends to become more irregular and cravings increase. You don't need to be strict, but you should avoid extreme changes from day to day.

10. Observe your symptoms as signs

Bloating, heaviness, or low mood are not random. They are indicators that your gut is more sensitive to changes in weather, lifestyle, and stress. Listening to these early signs and adjusting your habits helps prevent them from building up.

🌿 Support Andala during the seasonal change

If you feel your digestion is more sensitive these weeks, here's some support tailored to your needs:

• DeBloat (indigestion and bloating)

Ideal if you experience bloating, gas, or slow digestion after eating. It combines digestive enzymes, probiotics, and carminative herbs.

• GlucoGuard (cravings and unstable energy)

To reduce glucose spikes and dips, improve satiety, and prevent post-meal sleepiness.

• Cortisol Calm (digestive stress and racing mind)

It supports the gut-brain axis when you notice your digestion is more sensitive to stress or you find it difficult to switch off.

Seasonal changes can disrupt your digestion more than you might think. With simple micro-habits—and support when you need it—you can help your gut adapt and maintain more stable energy levels.