Fall brings changes in weather, routines, schedules and daily activities. These changes can affect your physical and mental health, making fall a good time to review your health habits and preventive care needs.
Staying healthy in the fall is not about following a perfect routine. It is about maintaining the basics that support your health, staying current on preventive care and addressing health concerns before they become bigger problems.
Fall Wellness Habits for a Healthy Season
Here are several important areas to consider as you prepare for the fall and winter seasons.
Stay Up to Date on Seasonal Vaccines
Fall is the beginning of flu season in the United States, making it an important time to review your recommended vaccines.
The annual flue vaccine is an important tool for reducing your risk of influenza and its complications. Depending on your age, health history and other risk factors, your healthcare provider may also recommend other vaccines, including updated COVID-19 vaccines or vaccines that protect against illnesses such as pneumonia, shingles, or respiratory syncytial virus (RSV).
Talk with your healthcare provider about which vaccines are recommended for you and when you should receive them.
Prepare for Cold and Flu Season
Vaccination is one part of staying healthy during the fall and winter. Everyday habits can also help reduce the spread of respiratory illnesses.
Consider these strategies:
- Wash your hands regularly with soap and water or use hand sanitizer when soap and water are unavailable
- Avoid touching your eyes, nose and mouth with unwashed hands
- Stay home when you are sick
- Cover coughs and sneezes with a tissue or your elbow
- Improve ventilation and spend time outdoors when practical
- Avoid close contact with people who are sick when possible
If you develop symptoms that concern you or you are not improving, contact your healthcare provider to determine whether you need an evaluation.
Keep Moving as the Weather Changes
Cooler temperatures can make outdoor activity more comfortable, but changes in weather and shorter days can also make it easier to become less active.
Regular physical activity supports cardiovascular health, muscle and bone strength, sleep, mood and overall well-being. Adults should generally aim for at least 150 minutes of moderate-intensity physical activity each week, along with muscle-strengthening activities on at least two days per week.
Your activity does not have to happen at a gym. Walking, hiking, cycling, recreational sports, strength training and other activities can all contribute to an active lifestyle.
If pain or an injury is preventing you from being active, talk with your healthcare provider rather than simply avoiding the activity indefinitely. Your provider can help determine whether you need treatment, an evaluation or additional support.
Make Nutrition Part of Your Fall Wellness Plan
Fall schedules often include more social events, sporting events, holidays and meals away from home. Rather than focusing on restrictive diets, aim for balanced nutrition that can be maintained throughout the season.
A balanced eating pattern generally includes a variety of:
- Fruits and vegetables
- Whole grains
- Lean proteins and plant-based protein sources
- Healthy fats
- Low-fat or fat-free dairy or fortified alternatives
Seasonal foods can also make it easier to add variety to your meals. Fall produce such as apples, pears, pumpkins, winter squash, sweet potatoes, Brussels sprouts and leafy greens can provider important vitamins, minerals and fiber.
If you have a chronic condition, food allergy, digestive concern, or specific nutrition goal, individualized nutrition counseling can help you determine which dietary changes are appropriate for you.
Pay Attention to Your Mental Health
Fall can bring changes in routines, work or school schedules, family responsibilities and social activities. For some people, shorter days and changes in daylight can also affect mood, sleep or energy levels.
Pay attention to changes that persist or interfere with your daily life. Symptoms such as ongoing sadness, excessive worry, difficulty concentrating, changes in sleep or appetite, or loss of interest in activities you typically enjoy may be signs that additional support could be helpful.
Behavioral health is an important part of overall wellness. A behavioral health provider can help address concerns such as stress, anxiety, depression, relationship challenges, life transitions, and other factors that can affect your mental and emotional health.
You do not have to wait until a concern becomes severe before talking with a healthcare professional.
Manage Chronic Health Conditions
Fall is also a good time to review how well you are managing any ongoing health conditions.
Changes in activity, diet, schedules and weather can affect conditions such as:
- Asthma and other respiratory conditions
- Diabetes
- High blood pressure
- Heart disease
- Arthritis
- Allergies
- Chronic pain
If you take medications regularly, make sure you understand how and when to take them and have enough medication to last throughout the season. Your primary care provider can also review your medications, monitor chronic conditions and help identify changes that may require additional care.
Do Not Put Off Preventive Care
Preventive care is an important part of fall wellness. Routine appointments give you an opportunity to review your health, discuss concerns and stay current on recommended screenings and vaccinations.
Depending on your age, health history and individual risk factors, preventive care may include:
- Annual wellness visits
- Blood pressure and cholesterol checks
- Diabetes screenings
- Cancer screenings
- Immunizations
- Medication reviews
- Mental health screenings
- Health and lifestyle counseling
If you have postponed an appointment or screening, fall can be a good time to get back on schedule.
Your Health is Connected
Physical health, mental health, nutrition, and lifestyle are closely connected. A concern in one area can affect another.
For example, chronic pain can make physical activity more difficult. Stress can affect sleep and eating habits. Nutrition can play an important role in managing chronic conditions. Allergies or respiratory problems can affect sleep and daily activities.
This is one reason comprehensive care can be valuable. Your primary care provider can help coordinate care and, when appropriate, connect you with other healthcare professionals who can address specific needs.
At Avance Care, patients may have access to services such as primary care, behavioral health and nutrition care within the same healthcare network, along with additional specialty services. This approach allows different aspects of your health to be considered together rather than treating each concern in isolation.
A Fall Wellness Checklist
As you transition into fall, consider whether you have:
- Received your recommended seasonal vaccines
- Scheduled your annual wellness or preventive care visit
- Reviewed recommended health screenings
- Made a plan for staying physicall active
- Considered how your nutrition supports your health
- Checked in with yourself about your mental health
- Reviewed medications and chronic health conditions
- Addressed ongoing symptoms, pain or other health concerns
- Identified additional healthcare support you may need
You do not need to change everything at once. Start with the areas that are most relevant to your health and talk with your healthcare provider about the next steps.
Make Fall a Season for Your Health
Fall is an appropriate time to review your health, prepare for the months ahead and address preventive care needs.
Whether you need a seasonal vaccine, help managing a chronic condition, support with nutrition or mental health, or simply want to stay on top of preventive care, your primary care provider can help you determine where to start.
