How to Stay Healthy this Fall
The leaves are slowly changing, and the air has a subtle crisp chill. Autumn is here, and it’s a great time to build healthy habits for the future. In this issue of Living Well, you’ll learn how to prevent, treat and identify COVID, the flu and RSV in time for the predicted rise in cases. We’ll also provide tips on how to boost your health and wellness this fall, as well as the best ways to incorporate fresh seasonal produce into your diet.
Healthy Tips for Autumn
As the days get shorter and the weather starts to change, we may find ourselves spending more time indoors. However, the cooler weather also creates opportunities to try some new activities to stay active and prioritize your health. Try these tips to keep feeling your best this fall.
Make sure you get enough Vitamin D. Lack of natural light from staying inside more can mean you’re not getting the enough vitamin D. This fall, try to get outside for at least 15 minutes of sunshine a day. And if your vitamin D is still low, it’s easy to add in a supplement after a meal.
Go for a walk.
The heat and humidity of summer can make it tough to be active when you’re outdoors. But now that the temperature is going down, try going for a brisk walk during the day or add in a hike on the weekends.
Wash your hands.
Illnesses like the flu and COVID-19 tend to be more common in the fall and winter. Lower your risk of infection by washing your hands and disinfecting surfaces regularly.
Get your flu shot.
The best way to protect yourself from the flu is to stay up to date on your vaccinations. The CDC recommends getting your flu shot starting in October, so you can build up your immunity as soon as possible.
Focus on your mental health.
Some people find that as the days get shorter, they experience a dip in mood. If this mood shift leads to prolonged seasonal depression, you may have a condition called Seasonal Affective Disorder (SAD). To prioritize your mental health this fall, make sure you stay active, keep up your relationships with friends and family, and seek out therapy or other mental health support if you need it.
Book your health appointments.
Autumn is a good time to schedule any screenings or doctor’s appointments you may have been putting off. Book your annual physical or eye exam before the end of the year when many people try to squeeze in appointments around the holidays.
To make the most of the picturesque fall season, be sure to stay active and don’t neglect self-care. Being proactive about your health and wellness can help ensure you finish out the year strong.
Enjoy Delicious Seasonal Foods
Summer’s over, but that doesn’t mean you need to abandon fresh and healthy produce. This fall, try including these delicious ingredients in your recipes to boost their nutritional value.
Pumpkin. Pumpkin is a good source of carotenoids (which help fight heart disease and cancer) as well as vitamins C, E and riboflavin. Plus, it provides a generous amount of potassium and fiber. To include pumpkin in your diet, try making a creamy pumpkin soup or roasting pumpkin seeds (which offer lots of protein and magnesium) and adding them to a salad.
Apples. In the fall, you can go to an orchard and pick your own fresh apples or find some high-quality produce at your local grocery store. Aside from being a delicious, sweet treat, apples are low in calories and high in fiber. They also provide nutrients like potassium, vitamin C and folic acid. You can eat them alone or try adding them to salads, pies or crumbles.
Pecans. Like most nuts, pecans are a great source of protein. They also offer zinc, magnesium, potassium, thiamine, folic acid and vitamin B6, among other nutrients. You can eat them alone, on a salad, in yogurt, or baked into a pie.
Sweet Potatoes. Another tasty fall staple, sweet potatoes are rich in antioxidants and fiber. They are a good source of vitamins A, C and B6, as well as Manganese, Copper, Potassium and Niacin. Sweet potatoes are easy to include in your diet, and can be enjoyed baked, mashed or as fries. You can also add them as a puree to baked goods.
Adding these fruits and vegetables to your autumn menu is a great way to enjoy the season’s best produce. From quick and easy snacks to tasty home cooked meals, we hope you can find fun ways to incorporate these nutritious foods into your diet.
Here are some tips for preventing COVID-19, the flu and RSV, as well as treatment options if you do get sick:
COVID
Who is at risk? Young children, people over 65, people with certain underlying medical conditions
Prevention COVID-19 vaccine and regular boosters, handwashing, social distancing, masking
Treatment Home remedies: rest, over-the-counter pain medication and fever relievers. Medication: antivirals like Paxlovid or Lagevrio
FLU
Who is at risk? Young children, people over 65, people with certain underlying medical conditions
Prevention Annual flu shots, handwashing, disinfecting surfaces, social distancing
Treatment Home remedies: rest, over-the-counter pain medication and fever relievers. Medication: antivirals like Tamiflu or Relenza
RSV
Who is at risk? Infants, people over 65, children with heart and lung conditions. Adults can get RSV too, but most only develop colds
Prevention Handwashing, disinfecting surfaces, don’t let children share utensils or cups, Synagis for young children at high risk of severe RSV
Treatment Home remedies: rest, over-the-counter pain medication and fever relievers
