My Favorite Fall Health Hacks – CALSO Clinical Consulting

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With colder weather creeping in, it’s time to tweak that health game plan. Implementing the following changes should be right on time for the final quarter of the year.

Boost Your Immune System

Eat Seasonal Superfoods: Incorporate pumpkin, sweet potatoes, and apples into your diet. These foods are rich in vitamins and antioxidants to help support your immune system. Plus they make your house smell amazing when you roast them – double win!
Stay Hydrated: As the weather cools, it’s easy to forget about hydration. Warm herbal teas and infused waters can keep you hydrated while providing additional health benefits. Just remember to limit the caffeine (a natural diuretic) in the teas or be sure to replace those fluid losses with water.
Vitamins Please: In addition to a healthy diet, supplement with a few essential vitamins to help your immune system stay ready.
- Vitamin D 5000 IU daily
- Vitamin C 500 mg twice daily
- Zinc 30 – 60 mg daily

2. Get Moving Outdoors

Fall Fitness: Take advantage of the beautiful autumn scenery. Go for hikes, nature walks, or outdoor yoga sessions. The cooler air can make exercise more enjoyable, especially for folks that live in warm climates (looking at you, Texas and Arizona!).
Walking Meetings: If possible, hold meetings outdoors or take walks during breaks to get your steps in while enjoying the crisp air.

3. Prioritize Mental Health

Mindfulness Practices: Incorporate mindfulness or meditation into your daily routine. Autumn can bring about changes that may feel overwhelming, so taking time to reflect can be beneficial.
Gratitude Journaling: Spend a few minutes each day writing down things you’re grateful for. This practice can boost your mood and overall mental well-being.

4. Focus on Comfort Foods

Healthy Soups and Stews: Make hearty soups loaded with veggies and legumes. They’re comforting, nutritious, and perfect for chilly days.
Spice It Up: Use warming spices like cinnamon, ginger, and nutmeg in your cooking. They not only add flavor but can also provide health benefits.

5. Protect Your Skin

Moisturize: The cooler air can dry out your skin. Hydrate, moisturize and don’t forget to protect your lips with balm.
Sunscreen: Even in fall, UV rays can be strong. Don’t skip the sunscreen, especially if you’re spending time outdoors.

6. Get Ready for Cold and Flu Season

Practice Good Hygiene: Wash your hands regularly and consider using hand sanitizer, especially after being in public spaces.
Sleep Well: Prioritize getting enough rest to keep your immune system strong. Aim for 7-9 hours of sleep each night. When possible, sleep when the sun does.

7. Stay Connected

Family and Friends: As the holidays approach, make time for gatherings with loved ones. Social connections can enhance your mood and overall well-being.
Volunteer: Consider participating in community service or charity events during the fall. Helping others can boost your own happiness.

8. Plan for Seasonal Changes

Adjust Your Routine: As days get shorter, adjust your daily schedule to ensure you’re still getting enough daylight. Morning walks can help you soak up the sun.
Embrace Cozy Evenings: Create a calming evening routine that includes reading, journaling, or warm baths to unwind from the day.

By implementing these autumn health hacks, you can enjoy the season while keeping your mind and body in top shape!

Be well.