As the crisp autumn air and vibrant foliage announce the arrival of fall….wait I’m in San Diego and it’s still over 80. There are some trees that will change soon and we have the California Oak Tree that’s starts dropping acorns, but crisp air and vibrant foliage aren’t happening anytime soon. Regardless, it’s an excellent time to reevaluate your health and wellness routines and make some positive adjustments to those poor summer habits that may have crept in.
In this blog post, I pulled together ten valuable tips to help you maintain a healthy and vibrant life during the fall season.
1. Stay Active Outdoors
Don’t let the cooler weather deter you from outdoor activities. I’m laughing at this one because we had a hot summer like so many of us did and this cooler weather is going to help up get active outdoors! Maybe it’s a good time to find some fall outdoor actives such as hiking, biking, or visiting a pumpkin patch. Taking a drive up to a town called Julian that is famous for it’s apple pie is a fall tradition for us San Diegans. We work off the pie by wandering around town or finding a hike close by. Do you have an outdoor fall tradition?
2. Seasonal Eating
It has already started…pumpkin spice EVERYTHING. Yes, it’s yummy but fall is a bountiful season of so much more; nutrient-rich foods like apples, pumpkins, sweet potatoes, beets, broccoli, cabbage, eggplant, kale, roasted squash and brussels sprouts. These seasonal delights are not only delicious but also packed with vitamins and antioxidants to boost your immune system which we will need for this years cold, covid and flu season.
3. Hydrate, Hydrate, Hydrate
Even though the weather is cooler, it’s essential to stay hydrated. Drink plenty of water throughout the day, and consider sipping on herbal teas to keep warm and maintain optimal hydration. Why not try a pumpkin spiced tea? This one is yummy Pumpkin Spiced Tea
4. Prioritize Sleep
To be honest, in the fall sleep is easier for me. I am a part of the 5 AM Club (this was a great book The 5 AM Club by Robin Sharma) and with the shorter days I don’t have to crawl in bed while it’s still light out. And it’s cooler so I can keep my house at the recommended 68 degrees without spending a fortune on air conditioning. Even better, my hot flashes at night don’t seem as severe. That said, it’s the start of a new season and we’re evaluating our good habits and it might be time to review your sleep schedule and routine. Sleep is so important for your immune system, overall well being and weigh loss goals. Here is a Walk and Learn Podcast I did The Vital Role of Sleep for Weight Loss Over 50
5. Schedule Your Doctor Visit
Schedule any check-ups that you may have missed over the summer. Staying on top of your wellness visits, as well as any vaccines you might need, is key to staying healthy. It may also be a good time to use up your FSA (Flexible Savings Account) or get somethings done because you’re already at your deductible! With the shorter days and lack of sun it might be good to check your Vitamin D levels.
6. Moisturize Your Skin
The humid weather turns to dry “Santa Ana” weather for us. This and harsh temperatures can make your skin dry. I found an amazing lotion at Target but you can also get it on Amazon. EOS Vanilla Cashmere Oh and even though it may be cloudy or overcast don’t forget the sunscreen. Here are my favorite Australian Gold Mineral Sunscreen and Elta MD Mineral Sunscreen
7. Review your Nutrition
Did you have a great summer vacation and didn’t worry about what you were eating or drinking – YAY! We need to do this every once in a while. The beginning of fall or any season may be a good time to review your nutrition by getting out that food tracker. I do this every once in awhile only for 1-2 weeks to understand; how many calories I’m really eating, if I’m getting enough protein and if I’m getting the calcium and other nutrients I need through my food. I use the food tracker with my FitBit. It’s simple to use and an app that’s already on my phone. Let me know if you have a favorite food tracker.
8. Wash your hands
Be vigilant about handwashing. This isn’t just a fall tip but one that you need to practice all year round.
9. Be Kind To Yourself
The fall holidays can cause weight gain (think pumpkin spice lattes and Halloween candy), the shorter days can cause low mood, and the flu season can cause sickness. Listen to your body and give it what it needs, and don’t beat yourself up! Try reframing negative thoughts into positive ones.
10. Stay Active Indoors
Yes, even in San Diego, getting outdoors in the Fall can be a challenge. If that’s the case find ways to fit the exercise you need (strength training, cardio, flexibility, balance…) in at home. And make it easy by having your own app with workouts designed for us women over 50 that can help you work around an ache or pain, with custom workout plans so you don’t have to go searching for a random video. Wait I know of something, The Be Healthy Enough Digital Fitness Studio. Check it our and try 7 days FREE
Fall is a beautiful season of change, and with these tips, you can ensure that it’s a healthy and vibrant one as well. Embrace the seasonal bounty of fresh produce, stay active, and take care of your physical and mental well-being. By following these suggestions, you’ll be well-prepared to enjoy all that fall has to offer while maintaining your health and vitality.
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