Healthy Lifestyle

Fall health guide: Key steps to ready yourself for autumn illnesses

A woman sitting on the floor of her bedroom in front of a bedframe with her dog next to her.


For many, autumn can feel like a tug of war between wanting to enjoy the scenic beauty and the reality of seasonal illnesses. This guide is designed to help you navigate this season with confidence and good health.

Understanding autumn illnesses

Autumn ushers in a plethora of vibrant colors and cooling temperatures, but it also paves the way for several health concerns that tend to peak during this season. As the environment around us shifts, our bodies have to acclimate to new challenges, making us more susceptible to certain illnesses. Here's a deeper dive into the common ailments of autumn:

Flu (Influenza) – The flu is perhaps the most notorious of all autumn illnesses. This viral infection affects the respiratory system and can range from mild to severe. Symptoms often include fever, chills, muscle aches, fatigue and cough. The flu can be particularly dangerous for older adults, young children and those with certain chronic health conditions.

Strep throat – Strep throat is an infection that results in a sore, scratchy throat, often accompanied by fever, swollen tonsils and red spots at the back of the mouth. While it can strike at any time of the year, cases often see an uptick during the fall months.

Colds – The common cold, usually resulting from rhinoviruses, is aptly named because of its prevalence during the colder months. Symptoms like runny nose, sneezing, coughing and a sore throat can make one feel under the weather for a week or more. While it's often milder than the flu, it's also more frequent, making it a regular concern for many.

COVID-19 – A more recent addition to our health lexicon, COVID-19, caused by the SARS-CoV-2 virus, has shown seasonal patterns in some areas, with spikes in cases during colder months. Symptoms can range from mild, resembling a cold or flu, to severe respiratory issues.

RSV (Respiratory Syncytial Virus) – RSV often manifests as a mild cold in older children and adults but can be severe in infants and older adults. It leads to inflammation of the small airways in the lungs and can result in significant respiratory distress.

The onset of fall doesn't just mean swapping out t-shirts for sweaters; it's also about being more vigilant regarding health. The changing weather, closed indoor environments and the start of the school year contribute to the spread of these illnesses. Being informed is the first step in prevention. With this knowledge in hand, you can take proactive measures to protect yourself and your loved ones during this picturesque, yet challenging, season.

Habits to cultivate for a healthier autumn

The habits we cultivate during these months can set the tone for our well-being throughout the season. Let's delve deeper into some essential habits that can bolster our health this autumn:

Regular hand-washing
It might seem like a simple act, but hand-washing is a powerhouse defense mechanism against germs. As we transition into cooler months, we often spend more time indoors, in closer proximity to others. This makes the spread of germs more likely. Ensuring you wash your hands frequently, especially after coming in from public places, can drastically reduce the risk of illness. Use warm water, lather with soap for at least 20 seconds, and ensure you cover all parts of your hands, including between the fingers and under the nails.

Getting adequate sleep
Our bodies undergo a lot of repair and rejuvenation during sleep. As the nights draw in earlier during autumn, it's an opportunity to re-align our sleep schedules. Aim for a consistent sleep routine, going to bed and waking up at the same time daily. While the recommended 7 to 9 hours of sleep is vital, ensure that it's restful. Consider creating a bedtime ritual, such as reading or listening to calming music, to signal to your body that it's time to wind down.

Stress management
The hustle and bustle of life, coupled with concerns about health during the flu season, can elevate stress levels. Chronic stress has been shown to weaken the immune system, making us more susceptible to illnesses. Implementing stress-reducing techniques can be a game-changer. Consider activities like meditation, which helps in grounding and centering the mind. Deep breathing exercises can be a quick way to reduce anxiety, especially when feeling overwhelmed. Additionally, hobbies like journaling or crafts can provide a therapeutic outlet for managing daily stresses.

Stay hydrated
While the sweltering heat of summer naturally reminds us to drink water, it's easy to overlook hydration in the cooler months. However, staying hydrated is crucial for maintaining optimal bodily functions and flushing out toxins. Carry a water bottle with you and consider drinking herbal teas, which not only keep you hydrated but can also offer warmth and comfort.

Limiting exposure
While we can't entirely avoid germs, we can limit our exposure. During peak flu season, consider avoiding overly crowded places when possible. If you're feeling under the weather, it's responsible to stay home, not just for your own recovery but to prevent the potential spread of illness to others.

Incorporating these habits into your daily routine can seem daunting at first, but with a bit of commitment, they'll soon become second nature. Remember, the goal isn't perfection but consistent efforts towards creating a protective shield around your health as the leaves fall and temperatures drop.

Activities to engage in to help boost immunity

The crisp air and golden palette of autumn make it an inviting time to engage in various activities. While it's a joy to partake in these seasonal pleasures, it's an added bonus that many of these activities can naturally boost our immunity. Here's how you can weave in fun and health benefits during this season:

Regular exercise
Exercise is a cornerstone of good health, playing a vital role in enhancing our immune function. Physical activity increases the circulation of white blood cells, which are essential for fighting off infections. As the weather cools, consider incorporating exercises that can be both enjoyable and effective, such as:

  • Jogging or brisk walking: The beauty of the changing leaves can make a jog or walk in the park particularly refreshing. It's a great cardiovascular workout and offers a chance to breathe in the fresh air.
  • Yoga: The meditative and physical aspects of yoga make it a holistic exercise. Whether you're practicing in a park or in the comfort of your home, the stretches and deep breathing involved can enhance blood flow and reduce stress.
  • Cycling: Riding a bike through winding trails or city parks gives you a full-body workout and an opportunity to enjoy the scenic beauty of autumn.

Outdoor activities
Engaging with nature has multiple health benefits. Beyond the physical aspect, these activities can offer mental relaxation and a break from the daily grind:

  • Hiking: Exploring nature trails allows you to immerse yourself in the tranquility of nature while getting a good workout. The varying terrains challenge different muscle groups, making it a comprehensive exercise.
  • Apple picking: This quintessential fall activity is not only fun but also provides a decent workout. Walking through orchards and reaching for apples engages different muscles. Plus, you get to take home fresh, antioxidant-rich apples!
  • Gardening: Preparing your garden for the colder months can be therapeutic. Digging, planting and pruning are effective low-impact exercises. Plus, the connection with the soil has been shown to boost mood and reduce stress.

Group activities
While individual activities have their benefits, group activities can offer social interaction, which is vital for mental well-being, consider:

  • Joining a group class: Whether it's dance, aerobics or a group sport, being part of a class can motivate you to be consistent in your exercise regimen.
  • Community volunteering: Participate in community cleanup programs or tree planting activities. Such initiatives allow you to give back to the community, stay active and interact with fellow participants.

It's essential to remember that any activity should be undertaken safely. Dress appropriately for the weather, stay hydrated and always listen to your body. If an activity feels too strenuous, it's okay to take a step back and rest. The goal is to enhance immunity and overall well-being, and with these activities, autumn provides ample opportunities to achieve just that.

Foods to incorporate to stave off autumn illnesses

The shift from summer to autumn brings about a change in our culinary preferences. As the temperatures drop, our bodies naturally crave foods that provide warmth, comfort and, importantly, a boost to our immunity. Let's dive deeper into the kinds of foods that can act as our allies against the common ailments of the season:

Antioxidant-rich foods
Antioxidants play a pivotal role in neutralizing free radicals in our bodies, which can cause cellular damage. We can give our immune system the support it needs by incorporating these antioxidant-rich foods:

  • Berries: Blueberries, strawberries and raspberries are not just delicious but also packed with vitamins and antioxidants. They can be incorporated into smoothies, oatmeal or enjoyed as a snack.
  • Nuts: Almonds, walnuts and Brazil nuts are nutrient powerhouses. They are rich in vitamin E, zinc and selenium, which support immune function.
  • Dark leafy greens: Spinach, kale and Swiss chard are filled with vitamins A, C and other antioxidants. Consider making warm salads, soups or stews with these greens.

Warming foods
These foods provide the dual benefit of warming the body while supplying essential nutrients that fortify us against illnesses:

  • Soups and broths: Chicken soup isn't just food for the soul; it's also beneficial for the body. Bone broths, in particular, are rich in amino acids like glycine and proline, which support gut health and immunity.
  • Stews: A hearty stew made with root vegetables like carrots, turnips and potatoes provides essential vitamins and minerals. Add in lean meats or beans for protein and you have a wholesome meal.
  • Spices: Turmeric, ginger and cinnamon are not just flavor enhancers but also have anti-inflammatory properties. They can be added to teas, curries or baked goods.

Probiotic foods
A healthy gut is synonymous with good overall health. These probiotics are beneficial bacteria that support gut health and, in turn, boost immunity:

  • Yogurt: A daily serving of yogurt can ensure a dose of beneficial bacteria. Opt for plain, unsweetened varieties and add your own fruits or a drizzle of honey for flavor.
  • Fermented foods: Sauerkraut, kimchi and miso are rich in probiotics. They can be added to salads or sandwiches for a tangy flavor and health boost.
  • Kefir: This fermented dairy product is like a drinkable yogurt and is packed with probiotics and vitamins.

Whole grains
Grains like quinoa, barley and oatmeal are rich in fiber, which supports digestive health. They also provide essential nutrients like B vitamins and iron. Starting your day with a bowl of oatmeal or having a quinoa salad for lunch can keep you satiated and healthy.

Incorporating these foods into your diet can pave the way for a healthier autumn. Remember, variety is the key. A diverse diet ensures a range of nutrients, each playing its part in strengthening the immune system and keeping those autumn illnesses at bay. Combine this with adequate hydration and you're setting yourself up for a season of wellness.

Vitamins, medicine, and herbal remedies

Vitamin C and D
While vitamin C is a known immunity booster, vitamin D plays a pivotal role in bone health and immunity. As the days get shorter, consider supplements after discussing with your healthcare provider.

Echinacea and elderberry
These are age-old remedies known to combat cold and flu. They can be taken as teas or supplements. However, always consult with a professional before starting any herbal remedies.

Over-the-counter medicines
For immediate relief from symptoms, over-the-counter medicines can be handy. Yet, it's essential to be cautious and consult with a healthcare provider to ensure you're taking the right medication.

Another thing you could consider is talking to your doctor about getting vaccinated for the flu and, if you haven’t already, for COVID.

Autumn is a season of change and, with a little preparation, you can ensure it’s a change for the better. Embrace the beauty of the season while staying armed against its health challenges. With these tips in mind, you can look forward to a healthy and enjoyable fall. Remember, balance is the key, and a proactive approach is a key defense.