The crisp air, changing leaves, and cozy sweaters signal that fall has arrived. This beautiful season brings many opportunities to refresh your lifestyle habits and focus on your overall well-being.
The key to a healthy fall is being proactive and putting preventative health measures in place before any illnesses arise. It's also about finding balance in your diet, activities, and mental health habits.
This season invites us to get outside and be active, nourish our bodies with seasonal produce, reconnect with loved ones, and establish uplifting holiday traditions. Here are 13 tips to fully embrace the spirit of fall while maintaining your overall health and wellness:
1. Get Your Flu Shot and COVID-19 Vaccine or Booster
Flu season peaks in the fall and winter. Be proactive by getting the influenza vaccine to reduce your chances of getting sick with the flu. The flu shot helps strengthen your immune system and limits the spread of the virus.
If you haven't gotten the COVID-19 vaccine yet, fall is the optimal time to get fully vaccinated. For maximum protection, make sure to stay up-to-date with the recommended COVID-19 boosters as well. Vaccines are our best defense to prevent severe illness and hospitalization from both flu and COVID-19.
2. Wash Your Hands Frequently and Practice Good Hygiene
Washing your hands with soap and water is still one of the most effective ways to kill germs and prevent the spread of viruses like flu, COVID-19, and common colds. Make sure to wash your hands for at least 20 seconds and avoid touching your face.
Carry hand sanitizer when soap and water aren't available. Use sanitizing wipes to regularly disinfect frequently touched surfaces like doorknobs, keyboards, and phones.
Practice respiratory etiquette as well. Cough or sneeze into your elbow rather than your hands to prevent spreading germs through touch.
3. Stock Up on Immunity-Boosting Foods
Fall harvests provide a bounty of immunity-boosting foods. Load up on produce like squash, sweet potatoes, Brussels sprouts, and kale.
Fruits like apples, pears, and cranberries pack a punch of vitamin C and antioxidants. Nuts like almonds and walnuts are rich in vitamin E. Garlic, ginger, and turmeric contain antimicrobial and anti-inflammatory properties.
Make sure your diet includes a rainbow of fruits, vegetables, nuts, seeds, and lean proteins to get a wide range of nutrients. Aim for the recommended 5-9 servings of produce per day.
4. Exercise Outdoors
Fall's cool weather makes it perfect for outdoor physical activities. Going outside for exercise provides vitamin D from the sun, boosts your energy through oxygen intake, and improves your mood through the sights, smells, and sounds of nature.
Take up seasonal sports like hiking, biking, or canoeing. Rake leaves or do yardwork like gardening. Take the dog for longer walks. Play outdoor games with your family like frisbee, soccer, or tag.
Exercising outdoors has both physical and mental health benefits that go beyond just burning calories!
5. Hydrate, Hydrate, Hydrate
When the temperature drops, it's easy to forget to drink enough fluids. But hydration remains critical year-round for bodily functions like metabolism, circulation, and digestion.
Aim for at least eight 8-ounce glasses of water per day. Herbal teas, infused waters, and healthy smoothies also count towards your daily fluid intake.
Limit sugary caffeinated drinks like coffee, soda, and energy drinks which can act as diuretics and cause fluid loss. Pay attention to the color of your urine as an indicator of hydration levels.
6. Load Up on Fiber
Increase fiber intake to keep your digestive system regular. Fiber helps slow digestion and improves satiety which reduces cravings. Excellent sources include fruits, veggies, whole grains, nuts, and seeds.
Aim for 25-30 grams of fiber per day. Be sure to increase your fluid intake as well when boosting fiber consumption to aid digestion and prevent constipation.![Bowls of oatmeal, chia pudding, avocado][]
7. Practice Portion Control for Holiday Fare
Holiday gatherings traditionally revolve around tempting seasonal treats. While you can certainly indulge, focus on balancing heavier meals with lighter choices.
Use a small plate to avoid piling on too much food. Fill half your plate with veggies, one quarter with lean protein, and one quarter with a whole grain like brown rice or quinoa.
Allow yourself a tasting portion of special dishes like mashed potatoes or pie rather than denying yourself completely. And be sure to offset larger meals with lighter snacks and meals earlier in the day.
8. Establish Screen Time Boundaries
It's tempting to stay cooped up streaming shows or scrolling on your phone as the temperature drops. But excessive screen time can negatively impact mental health, sleep, and relationships.
Set limits by putting away devices at least one hour before bedtime. Avoid screens during meals to promote mindful eating. Take regular screen breaks to rest your eyes and get moving.
Designate screen-free time with loved ones and use that time to connect through conversation, shared hobbies, or outdoor activities instead.
9. Soak Up Some Vitamin D
Daylight hours decrease significantly in the fall and winter. Since our bodies synthesize vitamin D from sunlight, deficiency risks increase. Vitamin D is critical for immune health, mood, and strong bones.
Get outside for short sun breaks daily when possible. Expose your face, arms, legs, and back for 10-15 minutes if weather permits. Bright light boxes can provide indoor vitamin D as well.
Increase vitamin D dietary sources like fatty fish, egg yolks, and fortified dairy and non-dairy milks. Speak with your doctor about supplementing if needed.
10. Find Time to Recharge and Relax
While summer is synonymous with vacation, you can still prioritize relaxation and rejuvenation in the fall.
Use vacation days for long weekends or staycations. Unplug from digital distractions through yoga, meditation, reading books, journaling, or spending time in nature. Say no to non-essential obligations to free up time and reduce stress.
Reframing leisure time as a critical component of health can help you make self-care a priority amidst seasonal busyness. Don't neglect your mental health!
11. Give Back to Others
The holiday season presents plenty of opportunities to give back to those in need.
Look for local food, coat, or toy drives. Volunteer at a soup kitchen or shelter. Donate to a charity working to combat issues like hunger and homelessness that become more urgent in colder months.
Giving back boosts your mental health by reinforcing connection and purpose. Spread some extra seasonal joy through community service.
12. Establish New Traditions
Many holiday traditions revolve around overindulging in rich food and drinks. Make an effort to implement new traditions focused on nurturing health.
Host an active Friendsgiving with outdoor games or a neighborhood turkey trot. Start a gratitude journal that each family member contributes to on Thanksgiving. Replace lavish Christmas Eve meals with soup, salad, and yoga.
Cherish meaningful traditions while proactively shaping new habits and rituals to support wellness.
13. Listen to Your Body
Ultimately, remember that health looks different for everyone. Notice how your body responds as the seasons change. Be attentive to potential vitamin deficiencies impacting your energy levels. Adjust your diet to control cravings or weight fluctuation. Modify your exercise routine as needed.
Listen to your body's signals and meet your unique needs this fall. Don't force yourself to stick to rigid rules; instead, practice flexibility in caring for your overall well-being.
The vibrant change of seasons in fall presents the perfect opportunity to implement healthy habits as you adjust to cooler weather and the holidays ahead. Focus on preventative self-care, nutritious and balanced eating, staying active outdoors, and nurturing your mental well-being and social connections.
With some preparation and intentionality, you can fully embrace all the joys of fall while supporting your overall health and happiness!
FAQs
Q: How often should I exercise outdoors in the fall?
A: Aim for at least 30 minutes of outdoor exercise 3-5 days per week in the fall. Outdoor activities like walking, hiking, biking, or yardwork help you soak up vitamin D, energize your body, and boost your mood.
Q: Which foods boost my immune system in the fall?
A: Fill your diet with immune-supporting foods like citrus fruits, broccoli, garlic, ginger, yogurt, turmeric, mushrooms, nuts, seeds, and lean proteins. Eat a balanced diet with a variety of colorful produce to get a diversity of nutrients and antioxidants.
Q: How much warmer should I dress for outdoor fall activities?
A: Dress in layers that you can remove as you get warmer from exercise. Wear breathable, moisture-wicking fabrics. Choose outer layers that block wind and rain like jackets, hats, gloves, and waterproof shoes or boots. Check the weather and remove or add layers as needed.
Q: How can I avoid weight gain during the holidays?
A: Stick to your normal balanced diet and portion sizes as much as possible. Eat a healthy snack before attending gatherings so you don't arrive famished. Fill your plate with lean proteins and veggies first at parties before sampling heavier dishes. Drink water between alcoholic beverages. Stay active with regular exercise.
Q: How do I stay active if it's rainy or cold outside?
A: Try exercise videos, streaming workouts, or walking at an indoor mall when the weather is poor. Join a gym for access to equipment and classes. Invest in weather-appropriate gear so you can stay active outdoors year-round. Moving your body daily is important even in cold months.
Q: What are healthy fall produce options?
A: Fall is peak season for apples, pears, pumpkins, sweet potatoes, Brussels sprouts, cranberries, pomegranates, squash, and root vegetables. Buy local seasonal produce and experiment with fall-inspired smoothies, soups, salads, and baked goods.
Q: How much vitamin D should I get daily in the fall and winter?
A: Adults need around 600-800 IU of vitamin D per day. Since sunshine is limited in fall and winter, consider taking a supplement, especially if you are not getting vitamin D-rich foods daily like salmon, tuna, eggs, and fortified dairy or non-dairy milks. Check with your doctor to determine if you need supplementation.
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