🍁 (10) Practical Fall Health Tips 🍁
The air is beginning to carry that familiar chill, and you've probably already started reaching for a warm and comforting sweater. The leaves are falling, and Halloween is next week. Autumn is here!
When on the cusp of a new season, checking in on our personal health can do wonders of good. This is the time of year when our daily habits begin to change. Activity levels tend to drop due to the cooler weather, and we begin to indulge in some of our favorite comfort foods.
Preparing yourself for fall is a great way to stay ahead of the game. Today, I’ve got (10) helpful tips to keep you healthy in this marvelous season of colored leaves, pumpkin spice and crisp days 🍁
Before I jump in, if you missed last week’s blog on“Poop, it’s a private thing 💩 What to watch for”, you can use this link, Here.
Okay, let’s stay as healthy as you can this Fall….
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10 Easy Ways to Have a Healthy Fall
As the vibrant colors of summer fade into the warm and cozy hues of autumn, our routines and lifestyles undergo a transformation. With cooler temperatures, falling leaves, and the return of pumpkin-spiced everything, it’s a season that brings unique opportunities and challenges.
Today we’ll explore some practical fall health tips and insights to maximize this enchanting season while prioritizing your physical and mental health. From adopting a fitness routine to embracing seasonal nutrition, I’ll guide you through the autumn months with strategies for a healthier and more vibrant you.
Tip #1 - Steer Clear of Colds and Coughs
It is especially important to stay well-hydrated during the cold season, but the foods you eat can help to prevent getting a cold. Probiotic supplements and foods such as active culture yogurt and sauerkraut have been shown to boost your immune system.
Tip #2 - Take a Vitamin D Supplement
Boosting your temperament and supporting your immune system in the autumn can be vital for your well-being when there is reduced sunlight and the risk of seasonal illnesses. Vitamin D plays a role in mood regulation and immune function and can be especially relevant during this time of year. When considering vitamin D supplementation for the first time, it’s advisable to consult with me so that I can recommend an appropriate dosage, type of Vitamin D and monitor your progress. If you can expose your skin to natural sunlight, it can complement vitamin D supplementation. Sunlight is a natural source of vitamin D production in the body.
Tip #3 - Eat Healthy and Seasonal
Eating in-season foods is a great way to enjoy fresh, nutritious meals. Stop by your local farmers market. Not only is this a great way to support your community, but it's also the perfect place to load up on seasonal fruits and veggies. Fall is harvest time, so you'll be thrilled with the variety of unique foods to add to your dinner table. Buying produce that's in season will also ensure that they retain as much nutrition as possible - an added bonus! Below are some fall health tips on healthy food options to contemplate when planning your autumn meals:
Root Vegetables: Carrots, sweet potatoes, beets, and turnips are abundant in the fall. They are rich in fiber, vitamins, and minerals.
Winter Squash: Varieties like butternut, acorn, and spaghetti squash are in season in autumn. They are high in fiber and provide vitamins and antioxidants.
Apples: Autumn is apple season, and these make for healthy snacks and additions to sweet and savory dishes. They are rich in fiber, vitamins, and antioxidants.
Cruciferous Vegetables: Broccoli, cauliflower, and Brussels sprouts peak in the fall. They are excellent sources of vitamins, fiber, and antioxidants.
Dark Leafy Greens: Kale, Swiss chard, and spinach thrive in cooler weather. They are nutrient-dense and provide vitamins and minerals like Magnesium.
Pumpkin: A good source of vitamin A, fiber, and potassium. You can make soups, pies, muffins, and savory dishes like pumpkin risotto.
Cranberries: A signature fall fruit packed with antioxidants.
Nuts: Autumn is when almonds, walnuts, pecans, etc., are harvested. Nuts are rich in healthy fats, protein, vitamins, and minerals.
Mushrooms: Wild mushrooms and various cultivated varieties add a unique flavor and texture to dishes while providing nutrients like vitamin D and B vitamins.
Herbs: Sage, rosemary, and thyme are popular in autumn recipes.
Lean Proteins: Pair your dishes with lean protein sources such as chicken, turkey, fish, and tofu to create balanced and satisfying meals.
When cooking autumn meals, incorporate fresh seasonal foods to maximize flavor and nutrition. Also, consider preserving or freezing some to enjoy throughout winter.
Tip #4 - Spend Time Outdoors
Staying active with walks, runs, and yard work in autumn is a fantastic way to enjoy the fall weather while maintaining a healthy lifestyle. Here are some fall health tips during this season:
Embrace the Colors: One of the joys of autumn is the vibrant foliage. Use this as motivation to get outside. Take strolls or jogs through parks, forests, or nature trails to enjoy the changing leaves and crisp air. It can be refreshing and inspiring.
Set Goals: Whether you’re a runner, walker, or looking to be more active, set specific goals. This could include a certain distance, duration, or number of steps per day or week. Having goals keeps you motivated.
Safety First: With shorter daylight hours, it’s crucial to prioritize safety. If you’re running or walking in low-light conditions, wear reflective clothing and carry a flashlight or headlamp. Stick to well-lit paths, and let someone know your route and estimated return.
Mix It Up: Autumn offers outdoor activities like cycling, hiking, or playing outdoor sports. These can add variety to your routine.
Involve Family and Friends: Invite folks to join you. It’s a great way to spend quality time and make fitness a social experience.
Yard Work: Autumn is a fantastic time to tackle gardening tasks. Raking leaves, planting bulbs, and preparing your garden for winter can provide a good workout.
Stay Hydrated: Even in cooler weather, stay hydrated. Bring a water bottle when you’re active outdoors. Also, consider IV Hydration Therapy, which allows you to rapidly replenish your body with fluids faster and more efficiently than drinking alone.
Mindful Walking/Running: Use outdoor activities as an opportunity for mindfulness. Pay attention to the sights, sounds, and sensations. Practice deep breathing and take in the beauty of the season.
Stretch and Warm Up: Take a few minutes to warm up your muscles. This can prevent injuries and improve flexibility.
Post-Activity Recovery: Take time to cool down. Consider incorporating yoga or foam rolling activities to enhance flexibility and reduce muscle soreness.
Consume Seasonal Treats in Moderation: Autumn brings seasonal treats. While indulging occasionally is okay, enjoy these goodies in moderation to maintain a balanced diet.
Staying active in the autumn is beneficial for your physical health and well-being. The fresh air, scenery, and physical activity can reduce stress and boost the mood. Embrace the season and make the most of outdoor activities.
Tip #5 - Keep Your Body Hydrated and Skin Moisturized
Drink more water. The summer sun isn't blazing overhead, but it's still important to be sure you're getting enough water. Every system in our body depends on adequate amounts of water to function properly. It also helps in supporting the immune system - an easy way to prevent getting a cold. Here are some fall health tips for dry skin as it gets colder:
Keep your skin hydrated. Drink plenty of fluids and apply moisturizer often.
Take shorter, cooler showers. Hot water can strip away your skin’s natural oils, so keep showers short and cool.
Use a humidifier. A humidifier can add moisture to the air, keeping your skin hydrated.
Avoid harsh soaps and detergents. These can remove your skin’s natural oils, so use gentle products.
Exfoliate often. Exfoliating removes dead skin cells, which helps moisturizers penetrate deeper.
Wear sunscreen. Sun exposure can damage skin and make it more prone to dryness.
Make an appointment with me if your skin is severely dry or doesn’t improve with home treatments.
Tip #6 - Layer Up When Temperatures Drop
As the weather cools in autumn, dress in layers. Wear moisture-wicking base layers to keep sweat away from your skin, add insulating layers for warmth, and top it with a windproof and waterproof outer layer if necessary. Remember to wear a hat and gloves to protect against the chill.
Tip #7 - Be vigilant about Hand Washing
By prioritizing proper hand-washing, you can protect yourself and those around you from illness, maintain good health throughout autumn, and contribute to community well-being. To reduce the risk of illness in autumn:
Use soap and warm water
Scrub your hands for at least 20 seconds, including between the fingers and under nails
Rinse with clean, running water
Dry your hands with a clean towel or air dryer
Use hand sanitizer with at least 60% alcohol, if soap and water are unavailable
Remember to wash your hands:
Before preparing or eating food
After using the restroom
After coughing, sneezing, or blowing your nose
After being in public spaces or touching surfaces
After handling animals or their waste
After outdoor activities
Tip #8 - Take time for Self-care
Autumn can be a wonderful season, but it also has changes in weather, daylight hours, and routines. Below are some fall health tips to navigate your mental well-being this season:
Stay Socially Connected: Autumn can sometimes lead to decreased social interaction. Stay connected with loved ones.
Get Plenty of Natural Light: Maximize exposure to natural light as the days get shorter. Spend time outdoors during daylight hours, take walks, or sit near windows. This can regulate your circadian rhythms and boost your mood.
Set Goals: Fall is an excellent time to set or revisit goals. Whether related to fitness, hobbies, personal growth, or career aspirations, objectives provide a sense of purpose and motivation.
Engage in Seasonal Activities: Embrace the beauty of autumn by participating in apple picking, pumpkin carving, or admiring the foliage. Engaging in these activities can boost your spirits and create positive memories.
Prioritize Sleep: The changing seasons can disrupt your sleep patterns. Maintain a consistent schedule, create a relaxing bedtime routine, and ensure your sleep environment is comfortable and restful.
Limit Exposure to Negative News: Constant exposure to pessimistic news can increase stress levels. While staying informed is essential, consider limiting your exposure to distressing news, especially before bedtime.
Self-Care: Prioritize self-care activities that help you relax and recharge. This can include reading, taking long baths, listening to music, or having tea. Self-care practices can improve your emotional well-being.
Gratitude Practice: Cultivate an attitude of appreciation by reflecting on what you are thankful for. This can shift your focus toward positive aspects.
Tip #9 Avoid Holiday Snacks
With Halloween, Thanksgiving and Christmas around the corner you’ll need some handy recipes for healthy and satisfying snacks to keep cravings at bay. Try making roasted pumpkin seeds after carving a jack-o-lantern with your kids, keep candy or cookies out-of-sight, and make healthier apple desserts instead of pie.
Tip #10 - Give Back
Tis the season to give, so give back to your community and those in need with your time. Volunteer at your local shelter, collect food cans, donate gently used clothes and coats, even a small gesture makes a big impact.
THE BOTTOM LINE
“Autumn is the season of change.”
"As summer ends and the leaves change, you can shed pieces of your past and start anew."
"Autumn asks that we prepare for the future—that we be wise in the ways of health and happiness. It also asks that we learn to let go—to acknowledge the beauty of nature."
Our routines and lifestyles undergo a transformation during the change of seasons. With cooler temperatures, falling leaves, and the return of pumpkin-spiced everything, fall is a season that brings unique opportunities and challenges.
I hope my (10) practical fall health tips have been insightful to help you while prioritizing your physical and mental health. From adopting a fitness routine to embracing seasonal nutrition, these are strategies for a healthier and more vibrant you during this season change 🍁
Steer Clear of Colds and Coughs
Take a Vitamin D Supplement
Eat Healthy and Seasonal
Keep Your Body Hydrated and Skin Moisturized
Spend Time Outdoors
Layer Up When Temperatures Drop
Be vigilant about Hand Washing
Take time for Self-care
Avoid Holiday Snacks
Give Back
Autumn should bring with it new beginnings, and positive changes. Supporting your health is a wonderful way to embrace the season!
As always, if you’d like to talk more about vitamin supplementation, IV Hydration or your family’s health, make an appointment with me using the link: HERE.
Or, you can give me a call at (973) 210-3838
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Share your thoughts in the comments on our
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