How to Get and Stay Healthy This Fall
As the weather turns cooler, it can be difficult to keep up your wellness habits. Here are some tips on how to keep a healthy routine.
By Maria Sarmento-Leite, DO, Family Medicine Physician, Virtua Women’s Primary Care
With shorter days, cooler temperatures, and more time inside, the fall can be a difficult time to keep up your wellness habits—especially if they took a hiatus during cookout and pool party season.
The change of seasons is an opportune time to refresh healthy old habits and start new ones. Staying active, eating a balanced diet, and prioritizing self-care will benefit you now and through the winter.
Here’s how to get into a healthier routine this fall:
Set a firm bedtime for yourself.
Long days often mean late nights in summer. Recommit to getting to bed on time. Aim to get seven to nine hours of sleep a night. You’ll have a stronger immune system, will make better choices about food, and be more motivated to exercise.
Get active outside.
Autumn weather is perfect for outdoor activities—not too hot, not too cold. And once the leaves fall, raking them up can burn about 330 calories per hour.
Savor seasonal flavors.
Visit a local farmers market and enjoy in-season fruits and vegetables like apples, cranberries, pumpkins, beets, broccoli, cabbage, cauliflower, and collard greens.
A number of fall offerings are what we call “superfoods,” which contain a high volume of vitamins, minerals, and antioxidants beneficial to your health. Pumpkin, for example, is rich in vitamins A, C, and E, potassium, and fiber.
Beware the pumpkin spice trap.
As if lattes and donuts weren’t already tempting enough, adding pumpkin spice makes them even more alluring—and even higher in sugar, calories, and sometimes sodium. For a healthier snack with the same enticing aroma, make your own pumpkin spice mix (1 teaspoon cinnamon, ½ teaspoon ginger, ¼ teaspoon nutmeg, and ¼ teaspoon cloves). Or roast some pumpkin seeds, which are a great source of plant-based protein, fiber, and magnesium.
Connect with family.
Put phones away during mealtimes. Family meals reduce stress, boost self-esteem, and help everyone feel connected.
Schedule your annual physical.
A wellness exam is a good way to address any health concerns, adjust medications, and get age-appropriate screenings and vaccinations, like for the flu and RSV.
Don’t Delay Your Check-Up
Your primary care provider can help you stay well through the holidays and all year long. Find a Virtua Primary Care location and make an appointment online, or call 888-847-8823.
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