top of page
  • Writer's pictureBack In Action

11 Health Tips for Autumn

Things you can do to stay healthy in the fall months of October and November.

At the turn of the seasons, as we escape the summer’s heat, we look forward to less humidity and fall festivities. Autumn is a wonderful time to get out of the air conditioning and enjoy the outdoors. Take in a fall festival, experience a beautiful nature hike, and carve a pumpkin or two. As with any change of seasons, there are tips for staying active and maintaining health. Here are some ideas to help you remain at your best during this amazing time of the year.

  • Eat freshly harvested foods. This is the best time of year to eat seasonal foods such as cranberries, pumpkins, pears, squash, and sweet potatoes. Apples are good for the immune system and can be enjoyed in the form of ciders, sauces, pies, cobblers, apple butter, and preserves. Pumpkins can be baked into breads and pies. Cranberries are a flavorful treat filled with antioxidants that add a touch of zing to many autumn dishes. Freshly harvested herbs can be included to enhance the flavor of your favorite meals. Fall herbs include sage, thyme, rosemary, and parsley. Autumn nuts are a great energy boost and a delicious snack. Keep an assortment on hand to share with family and friends. Try varieties such as chestnuts, pine nuts, hazelnuts, butternuts, pecans, black walnuts, and almonds.

  • Prepare for seasonal allergies. Change air filters to ensure that the allergens in the old filter do not remain in the ventilation system. If you have seasonal allergies, track pollen levels to see when to shut your windows. Start dusting and cleaning out your living space. Check for mold left over from summer’s high humidity. Make sure to shower and launder clothes after outdoor activities. Remove your shoes as soon as you enter your home so as to not track pollen inside. Eat honey from local apiaries to strengthen your immune system against pollens from flowers in your region.

  • Dress correctly for the weather. During the fall there is a greater temperature range. Mornings and evenings can be quite cool, while the middle of the day may be warm. Sometimes even the best weather forecasters have difficulty making accurate predictions. It’s best to dress in layers. Remove layers as the day gets warmer. Keep an extra jacket in the car or at work just in case it rains or turns cool. An umbrella can be kept in the car as well.

  • Protect your immune system. Wash your hands regularly and be cautious of touching surfaces such as door handles, stair rails, restaurant menus, credit card processing machines, and elevator buttons during flu season. Keep your own pen accessible so that you don’t need to borrow one. Get adequate rest. Eat nutritious meals. Don’t share beverages or eating utensils.

  • Prepare for school age kids to be exposed to germs in the classroom. As students spend more time indoors around other classmates, they may unknowingly spread seasonal viral infections such as the common cold. Kids should be encouraged not to share food during lunch. They should also wash their hands throughout the school day, and especially after using hand rails, door handles, and public drinking fountains.

  • Wear slippers to keep your feet from getting cold. This is especially important if you have tile floors or hardwood floors. Make sure that your slippers fit comfortably and don’t cause you to trip.

  • Prepare for the time change. Even a one hour time change can offset your natural circadian rhythm. Try not to stay up too late after the time change. Schedule a few extra hours of sleep during the first 10 days after the clocks have been set back. Without receiving the proper amount of sleep, you will feel tired, restless, and be less able to focus your thoughts. Avoid caffeine in the afternoon. Pets will not understand that the clocks have shifted. Enable them to get adequate sleep as well.

  • Enjoy the outdoors. There are many fun outdoor activities to participate in during the autumn months. Late afternoon or early evening is a great time to take in your local high school football game. Go for an autumn bike ride with a group of friends. Add a bird house to your back yard and keep it well stocked with food for the birds in your area. Take regular walks to maintain cardiovascular health. Several meteor showers take place in the autumn. Keep track of the dates for each meteor shower. Purchase a small telescope and do some stargazing in between watching for falling stars.

  • Enjoy warm teas. Stay warm this fall by drinking a variety of teas. Many types of tea contain antioxidants. They also can help you stay focused throughout the day. Sometimes simply sipping on a cup of warm tea can be relaxing and help improve your outlook and overall attitude that day.

  • Stretch before doing outside activities. In the fall, there are a variety of things to do outdoors. However, you need to take the time to stretch and warm up your muscles before engaging in rigorous activity such as raking leaves or working in the fall garden. Exercising outdoors is much more tolerable after the humid summer months. The cool autumn weather feels refreshing, but pace yourself if you have been cooped up in the air conditioning all summer.

  • See the chiropractor. Any time there is a change in activity levels such as travel, recreational sports and fitness it’s a good time to see a chiropractor. The chiropractor can help you transition into the autumn season with renewed energy. Chiropractic treatment enables many people to sleep better and relax easier. After seeing a chiropractor you may also feel more comfortable while walking, running, and participating in outdoor activities.

Take in plenty of the autumn sights and sounds during this magnificent season of the year. Enjoy the bountiful fall harvest and the crisp outdoor weather. Remember the above health tips so that you can remain healthy and avoid setbacks.

Recent Posts

See All


bottom of page