10 Tips to Stay Strong and Healthy this Fall (+ Free Download)

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Stay Strong and Healthy in Fall Tips

We have 10 simple and easy ways to help keep yourself and your family healthier and stronger this fall and winter. Don’t forget to download our free Fall/Winter edition of “Leading a Healthy Lifestyle”, a great printout for your office, classroom, home or to share with a friend.

Steer Clear of Colds and Coughs: It is especially important to stay well-hydrated during the cold season, but the foods you eat can help to prevent getting a cold. Probiotic yogurt has been shown to boost your immune system, and seaweed packs have more vitamin C than an orange! Keep cough drops, vitamin C supplements, and hand sanitizer at your desk at work.

Try in-season foods: Beets, broccoli, cabbage, eggplant, kale, pumpkin, squash, roots, and dark greens are in season during fall and are an excellent source of many essential vitamins and minerals. Root vegetables and squash also stay fresh for longer periods of time when stored properly so you waste less!

Fall Vegetable Roast Recipe Martha Stewart

Flu Prep: If you haven’t had your annual exam, now is the time before your insurance plan year resets and your doctor becomes less available over the holidays. Ask about getting your flu shot! Flu shots may not protect against all strains each year, but are a good preventive step. Flu shots are especially important for at-risk groups like young children, older people, or if you are in regular contact with these age groups.

Avoid Holiday Snacks: With Halloween, Thanksgiving and Christmas all around the corner you’ll need some handy recipes for healthy and satisfying snacks to keep cravings at bay. Try making roasted pumpkin seeds after carving a jack-o-lantern with your kids, keep candy or cookies out-of-sight, and make healthier apple desserts instead of pie.

Healthy Fall Apple Dessert Recipe

Vitamin D: Most of our Vitamin D supply comes from exposure to the sun, so we need to supplement during the colder/darker months when we spend less time outside. Vitamin D can boost your mood and immune system!

Me Time: Fall is the season of back-to-school and the beginning of holiday preparations, so remember to take time for yourself. Sign up for a new yoga or fitness class, finally finish that book you’ve wanted to read, or take a simple hike through your local park to view the leaves changing color.

Everyday Exercise: Lots of fall activities can help you add to your exercise throughout the week! Did you know, for a 150-pound person, 30 minutes of raking leaves, 30 minutes of planting/weeding and 30 minutes of playing with your kids outside can burn roughly 150 calories? Get your chores done and burn off those pumpkin spice lattes at the same time! Your kids will also benefit from the stress relief as they get used to school season again.

Clean Air: As we close up our homes and turn on our furnaces, we end up with more dust and drier air. This can cause dry throats, coughs, and aggravate asthma. Check your air filters and consider an air purifier for use during the fall and winter to cut down on dust and allergens. This may also be a great time to have the air ducts in your home cleaned.

Layer Up: Check your closet for cooler weather layers. For cold weather workouts, make sure you wear several layers so you can adjust during your workout. Moisture wicking fabrics are important to keep sweat away from your body. It also gets dark earlier, so make sure your gear has reflective qualities, or add some reflective accessories or tape.

Give Back: ‘Tis the season to give, so give back to your community and those in need with your time. Volunteer at your local shelter, collect food cans, donate gently used clothes and coats, even a small gesture makes a big impact.

We hope these tips keep your inspired and help maintain your wellness goals as cooler months set in. Don’t miss out on our free download below. Fill out the form to receive our exclusive Fall/Winter edition of “Leading a Healthy Lifestyle”.

Looking for more wellness information? Check out our stress-relief tips!