Feeling sluggish this fall? You’re not alone! As the days get shorter and the weather gets colder, it’s easy to lose motivation to stay healthy. Read on to learn some helpful tips to keep you energized and going all season long!
Quick facts: Health Tips For The Fall
- ✅ Get Your Flu Shot – Source: Centers for Disease Control and Prevention
- ✅ Wear a Mask When Outdoors – Source: Centers for Disease Control and Prevention
- ✅ Avoid close contact with people who are sick – Source: World Health Organization
- ✅ Eat a Balanced Diet – Source: Harvard Health Publishing
- ✅ Stay Active – Source: American Heart Association
Consuming a healthy diet is essential for staying healthy all year round, but during the fall, it is especially important to ensure that you are getting the proper nutrition necessary for your body to function properly. Eating a balanced diet full of fruits, vegetables, proteins, and whole grains can help keep your body strong and boost your immune system. Let us take a closer look at how you can have a balanced diet this fall.
- Include a variety of fruits and vegetables in your diet.
- Eat lean proteins such as fish, poultry, and beans.
- Include whole grains such as oats, quinoa, and brown rice.
- Limit your intake of sugar and saturated fats.
- Drink plenty of water throughout the day.
Increase your intake of fruits and vegetables
One of the best ways to stay healthy during the fall months is to increase your intake of fruits and vegetables. An abundance of nutritious produce becomes available during this time, such as apples, squash, sweet potatoes, and pumpkins. Eating these nutrient-rich foods can help keep your immune system strong and provide energy for all your seasonal activities. Additionally, consuming high-fiber fruits and vegetables may help you avoid constipation or bloating due to a diet that is heavier in comfort or convenience foods.
It’s important to note that fresh produce is always best; however, frozen fruits and vegetables are an excellent option when fresh are not available. Make sure to rinse all your produce before eating or cooking with it.
Reduce your intake of processed foods
Processed foods take many forms, including fast food, frozen meals, canned and boxed products that you may find in the grocery aisles. They don’t always contain high levels of fat or sugar—some are high in salt or preservatives instead. Avoiding these foods is key to healthy eating and a healthier lifestyle overall.
When shopping for food, focus on fresh fruits and vegetables, lean proteins (like eggs, nuts, and legumes), and whole grains (like quinoa, brown rice and oats). Read labels – if unpronounceable words appear on the ingredients list then it’s likely highly processed. Eating minimally processed foods will help you get the nutritional benefits from whole foods like fiber and antioxidants. You’ll also be more likely to feel satisfied after meals because of their higher nutrient content.
Increase your intake of healthy fats
Healthy fats are an important part of any diet, especially in the fall months. They help to keep you feeling full, support healthy cholesterol levels, and can even provide a secondary source of warmth when the weather starts to cool down.
Try to incorporate more sources of healthy fats into your diet such as avocado, olive oil, nuts and seeds. Use them as a topping on salads or grains bowls or simply snack on them throughout the day. Try to limit your intake of unhealthy fats such as trans fats and saturated fats found in high-fat processed foods.
With a balanced diet that includes healthy sources of fat, you’ll be able to enjoy the coming cooler months with more energy and a healthier lifestyle!
Exercise is an integral part of staying healthy, especially during the fall season when the weather starts to get colder. Exercise helps to keep the mind healthy, and can also help to boost your energy levels. As such, it is important to make sure that you are getting regular exercise during the fall months.
Let’s look at some of the benefits of exercise that can help you stay healthy:
Increase your physical activity level
Increasing your physical activity level is one of the best ways to keep your body healthy in the fall. Try to exercise at least 30 minutes a day, five days a week, but aim for more if you can. Consider going for walks or jogs, taking long bike rides, doing yoga or even playing sports with friends or family. Find something that you enjoy and don’t be afraid to explore new activities.
It’s important to get enough physical activity every day as it has many health benefits. It can help with weight management, strengthen bones and muscles, reduce stress levels, improve overall fitness and well-being, boost mental health and enhance mood. Plus physical activity does not necessarily mean going to the gym – it can mean simply just being active outdoors in the fresh air.
Incorporate strength training into your routine
Strength training is an important component of any fitness routine and its importance shouldn’t be overlooked during the fall months. Regular strength training helps to build muscle and strengthen your bones, which can help protect you against falls or injuries. It also helps to improve metabolic health and boost your resting metabolic rate so you burn more calories at rest.
Incorporating strength training into your routine doesn’t have to be overly complicated. Start by doing bodyweight exercises such as squats, lunges, push-ups, or planks a few times per week. As you become more comfortable with these movements, you can add weights or use resistance bands for added intensity. Focus on different muscle groups on alternating days so that you give each one adequate time to rest and recover before being used again. Remember to start slow and gradually increase the intensity as your muscles gain strength and endurance!
Utilize HIIT workouts
High-Intensity Interval Training (HIIT) workouts are a great way to keep your skill and conditioning level up during the fall months. HIIT workouts involve short bursts of high-intensity exercise followed by short bouts of rest or low-intensity activity. This type of exercise increases your heart rate while also building strength and endurance.
Depending on the intensity of the workout, you can burn anywhere from 6–15 calories per minute – making it a great way to maximize calorie burn in minimal time! Plus, HIIT is an effective way to boost your metabolism, creating an environment within your body suitable for burning fat more efficiently.
To get started with HIIT exercises, enlist the help of a professional trainer or try popular exercises such as:
- Jump squats
- Mountain climbers
- Running stairs
Fall is a challenging season for many of us as we adjust to the change in schedule, temperature and daylight. Taking care of our mental wellbeing is especially important during this time as we face the additional pressures of the season. This includes making sure you are getting enough rest, eating well, staying connected with the people who matter to you, and finding outlets to reduce stress.
Let’s dive into what other mental health tips we can practice to have a successful fall season:
Practice mindfulness and meditation
Mindfulness and meditation are two practices that can greatly contribute to mental health. Mindfulness is the practice of being completely aware of the present moment, and with this awareness comes a deeper understanding about one’s thoughts, feelings and habits. Meditation is also a form of mindfulness where individuals focus on their breath as a way to become more present in the moment. Together, these practices can help bring clarity and focus to an individual’s life – helping them better manage their stress levels, anxiety triggers and overall outlook on life.
When undertaken regularly, these practices can help foster positive mental health habits that will have lasting effects throughout one’s life. To practice mindfulness and meditation, you may look up guided meditations online or in apps like Calm or Headspace. Alternatively, if you don’t want to use something pre-recorded, you can try taking 10 minutes each morning to meditate on your own (aside from this dedicated time – remembering to be mindful throughout your day is beneficial too!).
Make time for self-care
Self-care refers to activities and practices we do deliberately in order to take care of our mental, emotional, and physical health. Self-care is important because it helps us maintain balance, reduce stress, ease anxiety, and boost our moods. When we make time for ourselves to take part in activities we enjoy or that bring us peace, we create greater satisfaction and fulfillment in our lives.
Examples of self-care may include:
- Going out for dinner with friends or family
- Taking a relaxing bath or reading a book
- Writing down your thoughts in a journal
- Taking up a new hobby like painting or knitting
- Doing meditation or yoga for relaxation and renewal
Self-care also includes regularly scheduling checkups with your doctor and attending therapy sessions if needed. Making time for self-care can help you stay healthy and navigate life’s challenges better.
Connect with friends and family
Connecting with close friends and family can be essential for maintaining good mental health. Social support helps buffer against stress, anxiety, and depression. It also boosts self-esteem and confidence, which makes it easier to manage difficult emotions.
Make an effort to reach out to those you care about on a regular basis. Whether through texting, video calls, or in-person visits (while respecting social distancing guidelines), make an effort to stay connected with those that keep you feeling supported on your journey towards better health. Research has found that engaging in meaningful conversations helps build deeper connections with others and strengthens intentions for self-care.
Sleep is one of the most important aspects of health and well-being, especially during the colder and shorter days of fall. Not getting enough sleep can lead to increased risk of developing a variety of physical and mental health issues, such as decreased immune function and depression.
Let’s take a closer look at how important sleep is to our health:
Establish a consistent sleep schedule
Establishing a consistent sleep schedule can be an effective way of getting enough quality sleep. This means setting and sticking to the same bedtime and wake time every day, even on the weekends. This helps to create a rhythm or pattern to your sleep which, in turn, helps to regulate your body clock.
By following a consistent sleep schedule, it is easier for your body to tune in and relax at night, allowing you to get more restful and energizing sleep. Additionally, if you are feeling tired during the day, try taking short naps of no more than 30 minutes at midday as these may help restore your energy levels.
Practice good sleep hygiene
Sleep hygiene is an essential part of staying healthy and feeling your best, especially during the fall months. It includes:
- Having consistent bedtime and wake-up times.
- Reducing naps during the day.
- Limiting caffeine consumption in the afternoon and evening.
- Avoiding large meals before bedtime.
- Turning off electronics before bed time and limiting exposure to bright lights.
Having a quiet space to sleep can also be beneficial; it is recommended that any activity that happens in the bedroom be related to sleep or intimacy.
Creating a healthy sleep environment by ensuring your room is dark, cool and free from noise will also help promote better sleep. Additionally, making sure you are comfortably supported by ergonomic pillows can minimize neck or back pain while you snooze. Finally, try taking a warm shower or bath before bed as this has been found to relax muscles as well as make people feel more sleepy. All of these small changes can make a big difference for you this fall!
Avoid screens before bed
It is important to avoid screens before bed in order to gain better quality sleep. The blue light emitted from electronic devices such as cell phones, computers and TVs can suppress the release of melatonin, the hormone responsible for helping us fall and stay asleep. Looking at screens late at night can therefore make it harder to drift into a restful sleep, which can lead to feeling groggy and tired in the morning.
In addition, watching television or scrolling through social media just before bed can lead to an increase in stress levels that may interfere with calming down enough to fall asleep. To ensure quality sleep, try avoiding screens for an hour before bedtime.
While diet and exercise are important for overall health and wellbeing, supplements can be beneficial during the fall season. Taking certain vitamins and minerals may help your body fight off germs and illnesses, as well as provide additional nutrients. Let’s take a look at the types of supplements that may be useful for fall health:
Consider taking a multivitamin
Taking a daily multivitamin may help you meet your nutrient needs during the fall season. Many multivitamins contain nutrients that are important for overall health, such as vitamins A, C and E, folic acid, thiamin and more. Taking a multivitamin can help you get what you may be missing from your diet. It’s especially important to encourage pregnant women to take a multivitamin to help ensure their baby’s development.
Multivitamins come in different combinations of vitamins and minerals to meet individual needs, so choose one that fits your lifestyle and wellness goals. Additionally, be sure to check with your healthcare provider before adding any supplement to your health plan.
Consider taking omega-3 fatty acids
Omega-3 fatty acids are essential fats found in our diets that have a variety of health benefits. Studies suggest that supplementing with omega-3 fatty acids can help boost cognitive performance, relieve symptoms of depression and anxiety, and reduce inflammation from arthritis. Taking an omega-3 supplement is an easy way to get your daily dose of these important fats.
When choosing a supplement, look for a high quality source with at least 1000 mg of EPA/DHA per serving. This combination of two fatty acids will provide you with the most benefit. You can take either soft gels or liquid forms but be sure to read the labels carefully as some supplements contain excessive amounts of other ingredients such as fillers and preservatives.
Consider taking probiotics
Probiotics are a type of beneficial bacteria that can be found in certain foods and dietary supplements. They help to maintain the balance of beneficial bacteria in your gut and support your overall health and wellbeing. Probiotics may help to boost the immune system, digestion, nutrient absorption, mood and mental health, prevent infections, reduce allergies, improve skin health and more.
Since probiotics are not readily available in food sources like other vitamins or minerals, taking a probiotic supplement is one way you can get them in your diet. Some common types of probiotic supplements include Lactobacillus acidophilus, Bifidobacterium bifidum and Saccharomyces boulardii. Speak to an experienced healthcare provider to determine the best probiotic supplement for your individual needs.
FAQs about: Health Tips For The Fall
Q: What foods should I be eating in the fall?
A: Eating seasonally is a great way to get the most out of your food – and your health! Eating foods in season provides the highest levels of vitamins, minerals and other beneficial compounds, which can help support your immunity throughout the colder months. In the fall, focus on foods such as apples, pears, squash, pumpkins, cranberries, Brussels sprouts, sweet potatoes and mushrooms.
Q: What supplements should I take in the fall?
A: During the fall season, it’s important to support your immune system. Taking a daily multivitamin may help, but you may also want to consider taking a supplement specifically designed to support your immune system. Look for one that contains vitamin C, zinc, echinacea, and other immune-supporting ingredients.
Q: What other health tips should I follow in the fall?
A: During the fall season, it’s important to take care of your mental and emotional health as well as your physical health. Make sure to get plenty of rest and relaxation, and take time to do things that make you feel good, such as taking a walk in the park or reading a book. Additionally, make sure to stay hydrated and dress in layers to stay warm.