As the vibrant colours of fall unfold and things start to slow down, it’s an ideal time to focus on our health and well-being. The transition into fall brings unique opportunities to cultivate healthy habits that can enhance physical and mental wellness, setting us up to enjoy all the winter has to offer. Here are several concepts to embrace a healthier lifestyle during this magical season.
Take advantage of the cooler temperatures by spending more time outside. Activities like hiking, biking, or simply walking in nature can significantly boost your mood and overall well-being, without getting hot and sticky! Engaging in outdoor activities not only helps maintain physical fitness but also provides mental clarity and reduces stress levels.
Outdoor Activities to Consider
• Hiking: Wrap up warm and explore local trails to enjoy the fall foliage.
• Gardening: Engage in yard work, which can serve as a great workout, knowing that your garden is ready to rest.
• Family/Friend Outings: Plan apple picking or pumpkin carving with friends and family.
Fall offers a bounty of seasonal produce that can enhance your diet. Incorporating fruits and vegetables like pumpkins, apples, Brussels sprouts, and sweet potatoes can provide essential nutrients and support your immune system as cold and flu season approaches. Food rich in Vitamin C and Zinc will also help support your immune system. This roasted Brussels sprouts recipe is one of my fall favourites, and it is a great side with pork chops or chicken breast.
Healthy Eating Tips
• Meal Planning: Create a weekly meal plan that includes seasonal ingredients.
• Balanced Meal: Aim for meals rich in whole grains, healthy fats, lean proteins, and plenty of seasonal fruits and vegetables.
• Batch cooking: Is an easy way to eat well without spending all your time in the kitchen. Cook once, eats twice, allows you to freeze meals, keeping life simple.
With the return of structured routines post-summer, it’s crucial to incorporate regular physical activity into your week. Finding activities that you enjoy is key, starting slow and building up. Ideally, adults should aim for at least 150 minutes of moderate-intensity exercise each week, while children should engage in at least 60 minutes of daily activity.
Ways to Stay Active
• Join a Class: Consider yoga or fitness classes that fit your schedule. These can be in person or online to make it manageable.
• Family Activities: Organize family sports or outdoor games.
• Daily Walks: Make walking part of your daily routine, whether it’s during lunch breaks or after dinner. It doesn’t have to take long; just 10 minutes a day can make a big difference.
• Housework counts: tidying up, carrying and moving furniture around can be a great way of killing two birds with one stone.
As daylight hours decrease, establishing a consistent sleep routine becomes vital. Aim for 7-9 hours of quality sleep each night to support overall health. Avoid caffeine and screens before bedtime to improve sleep quality.
Sleep Tips
• Sticking to a regular sleep schedule helps to keep the body balanced.
• Create a relaxing bedtime routine, such as having a warm bath or some gentle stretching.
• Keep your sleeping environment dark and cool.
Autumn can sometimes lead to feelings of isolation as outdoor activities tend to dwindle. Maintaining social connections is an easy way to support our mental health. Engage with friends and family through gatherings or community events to foster those essential relationships and combat seasonal blues. It’s time to sit down for a good meal and good company!
By embracing these healthy habits this fall, you can enhance your physical well-being while enjoying the beauty of all that fall has to offer. Whether through outdoor activities, eating well, or nurturing social connections, small changes can lead to significant improvements in overall health as we transition into winter.
Photo: iStock
