10 Key Ways to Stay Healthy This Fall
Sep 22, 2024
When one season fades into another, it’s always a good time to make positive lifestyle changes. Get inspired by the changing autumn leaves and cooler weather this year. If you read about key ways to stay healthy this fall, you’ll gain more control over your mental and physical health. Feeling your best will help you enjoy every second of autumn fun while it lasts.
1. Watch Your State’s Flu Reports
Although people associate autumn with pumpkin-spiced lattes and Halloween, it’s also the start of flu season. The U.S. Centers for Disease Control and Prevention (CDC) publishes weekly updates to its national flu map so everyone can stay informed about their risk.
If the map verifies that flu levels are high where you live, you can make a more educated decision about things like socializing indoors until the numbers start to drop again. You can also check your state’s Department of Health and Human Services to get a more regional reading and potential data related to your specific zip code.
2. Attend an Annual Physical
Autumn is the perfect time to schedule a doctor’s appointment. Your primary care physician will ask how you’re doing, compare your answers to your health history and provide any preventive health services you might need. They can also check your file to see if you need any updated vaccinations.
Don’t miss out on the power of the flu vaccine. Research shows only 46.9% of people over 18 got the flu vaccine during the 2022 to 2023 season. That means more than half the adult population in the U.S. was at risk of severe flu symptoms. You can protect yourself with a simple flu shot available at your doctor’s office or local pharmacies.
3. Wash Your Hands for 30 Seconds
Washing your hands after touching public surfaces or before eating might not seem like a big deal, but it’s one of the key ways to stay healthy this fall. Make sure you wash with soap and water for at least 30 seconds. You’ll rinse germs and viruses right down your drain and protect your health.
4. Vacuum Your Home Regularly
Some people might naturally vacuum their homes more often during the spring and summer. The weather’s warmer, so you’re spending more time outside — and tracking that dirt inside at the end of the day. Although you might not spend as much time outside when it starts getting cold, your shoes and clothes can still bring seasonal allergens and dirt into your living space.
Vacuuming removes allergens from carpet fibers that could otherwise trigger cold symptoms. Set a recurring reminder to vacuum at least once a week. You’ll get to enjoy a cleaner home and stay healthier throughout the fall.
5. Find a New Indoor Hobby
Fall is a great time to start a new hobby. Whether you learn how to knit cozy sweaters, cook new recipes or paint in the evenings, you’ll improve your mental health. Hobbies keep people busy, which reduces feelings of isolation. You might also feel more confident by continually getting better at your hobby.
Falling in love with a new activity could even introduce you to lifelong friends if you join local hobby groups. Experiencing any hobby-related benefits will prevent seasonal depression or isolation from ruining your mental health and your autumn joy this year.
6. Eat Healthier Foods
A healthy diet is an excellent way to keep your body strong. You’ll need that strength to battle your way through flu season and feel your best all year round. Although you should enjoy your favorite fall comfort foods, remember to balance them with nutritious meals too.
Try adding one new ingredient to your diet each week to ease into your healthier lifestyle. You could enjoy a kale salad at lunch or add a layer of kale to your egg sandwich at breakfast. The leafy green has a dense nutrient profile that strengthens your immune system while fortifying your body with minerals.
7. Remember to Drink Water Often
Your entire body relies on water to function. Your organs need it to support your cells, keep your blood flowing and even hydrate your skin. Sip on those apple cider cocktails and pumpkin coffees all you want, but add a glass of water in between so dehydration doesn’t make you feel sick this autumn.
8. Enjoy Occasional Walks
You don’t need to push yourself during intense daily workouts to stay healthy this fall. All you need to do is take a few walks every week.
Researchers studied the health benefits of walking and found encouraging results. Participants experienced the most health benefits when walking 9,800-10,000 steps per day at a pace of more than 40 steps per minute. A daily step count between 2,000-10,000 reduces your risk of chronic conditions like heart disease, cancer and dementia.
Not sure what that looks like? Take a walk and count your steps for one minute. If you’re at any speed above a leisurely, ambling pace, you’re likely well above the 40 steps per minute count. Try getting outside while the fall weather is nice or get a walking pad to knock out your steps while you watch TV.
9. Spend Time With Loved Ones
Colder weather drives people indoors. It’s easy to accidentally isolate yourself in the fall and winter, so try scheduling more time with friends or family this year. If you surround yourself with others, you’re less likely to give in to the adverse effects of isolation. Your health won’t suffer from things like overeating or not getting enough physical activity if you’re in a great mood with people you love.
10. Meet With a Therapist
Talking with a licensed mental health professional could help you manage your depression or seasonal depression this fall. Prioritizing your mental health also supports your body. Researchers found that people with depression are more at risk of increased inflammation, pain, osteoporosis and other chronic health conditions. Talk with a therapist virtually or in person throughout the fall to get the support you need.
Whether you just want to vent about current-day dilemmas or work through a complicated childhood, you’ll feel better knowing you have the support of someone trained to help you grow. It could be the extra mental health boost you need to feel like yourself again and make the most of this autumn season.
Stay Healthy This Fall
There are many holistic ways to stay healthy this fall. Talk with your doctor, improve your diet and try getting a bit more walking into your weekly routine. If you start with one small change and introduce others gradually, you’ll comfortably shift into a healthier lifestyle so this is your best fall season yet.