Rhythm that holds things together
Our bodies function according to an internal clock—the circadian rhythm. After a summer full of freedom, we may feel slightly out of sorts. Regular sleep, food, and exercise help the body regain its balance. Routines increase concentration, reduce stress, and make our days more predictable.
Tips for daily routines:
- Regular routine: set your alarm clock and bedtime for the same time – even on weekends.
- The morning makes the day: start with a warm drink and a short stretch.
- Three priorities: write down your three main tasks for the day in the morning.
- Microbreaks: stretch or walk around for a moment every hour.
- Work with light: seek out daylight as soon as you wake up, and in the evening, limit blue light at least 1–2 hours before bedtime.
Věděli jste, že už po dvou dnech pravidelného usínání a vstávání ve stejný čas se kvalita spánku může zvýšit až o 30 %?
The Calmio app will help you create an evening "wind-down" ritual. The Shri Meditation & Mindfulness programs will show you how to maintain this rhythm even on hectic days.
Anchors of concentration
Multitasking sounds efficient, but the opposite is true—research shows that constantly switching between tasks reduces productivity and increases stress hormone levels. "Focus anchors" are small signals we give our brains to let them know it's time to concentrate.
How to do it:
- Three deep breaths in and out before a difficult task.
- A short note: what you want to accomplish in your work block.
- A break after eating without screens, ideally with a short walk.
Techniques for establishing and maintaining these rituals are offered by Mindfulness Academy and Be Mindful.
Body without tension, head without fog
Autumn brings more sitting, less movement, and colder weather—often affecting our backs and shoulders. Prevention is easier than treating pain later.
The Spiralista app will create a personalized exercise plan for you to do at home. Stop Back Pain offers group exercises, individual training, and massages. If you need professional care, Fyzio Medico Clinic is a great choice, where physiotherapists will tailor exercises specifically to your needs.
Meditation and mindfulness
Returning to work can also be mentally taxing. Did you know that just 10 minutes of mindfulness a day can change the structure of your brain after a few weeks—specifically, strengthening the gray matter in areas associated with concentration and emotion regulation?
Courses and consultations at Mindfulness Academy or Be Mindful will teach you simple techniques that you can easily incorporate into your normal working day. They will help you find greater peace, perspective, and the ability to stay present in every moment.
Power of Diet and Immunity
Our immunity is tuned with every bite we take. Autumn is the ideal time to strengthen it naturally. The basis is a varied diet:
- vitamin C (rose hips, sea buckthorn, sauerkraut),
- zinc (pumpkin seeds, legumes),
- probiotics (kefir, fermented vegetables).
Studies confirm that probiotics support the function of NK cells, which help the body fight viruses.
If you want to be sure that you are providing your body with everything it needs, take high-quality dietary supplements. The Benefit Plus pharmacy offers proven products for immunity and regeneration. Finclub offers natural supplements – vitamin complexes and herbal extracts.
A few principles for choosing supplements:
- For probiotics, look for CFU and specific strains and technology (e.g., protective capsules).
- For vitamin D, choose the D3 form.
- For omega-3, choose sources with EPA and DHA (fish oil, algae), as plant-based ALA is only converted to a limited extent.
- Trace elements such as zinc and selenium are also good for immunity.
You may be surprised to learn that autumn is more critical for immunity than winter itself. The biggest drop in vitamin D levels occurs in October—the rapid transition from long sunny days to shorter autumn days is the most demanding for the body. That is why colds and fatigue are becoming more common now.
Wellness as prevention
Rest is an active investment in energy. Autumn wellness rituals help pamper both body and mind.
- Saunas boost immunity and blood circulation, reducing the risk of respiratory diseases.
- Massages and warm baths relax muscles and relieve mental tension, which often disrupts sleep.
Try the Infinit Wellness Centers, which combine saunas, swimming pools, and relaxation areas. If you are looking for a peaceful escape outside the city, choose Royal Wellness Apartments – a combination of privacy and body care. And for lovers of the classics, there is Forum Romanum Wellness, which will transport you straight to Roman baths.
How to get started right away
You don't have to do everything at once. Choose one ritual—morning light, short meditation, weekly sauna, or a handful of seeds a day. The important thing is to start during Indian summer. By the time November comes around, you'll have a system that will support you.
