Fall comes with flu season, colder temps, comfort food, and more time spent indoors. It’s the perfect season to relax and cozy up at home – but it’s important to transition our physical and mental health from summer to fall, not just our closets! Keeping up with healthy habits – like your exercise routine, eating healthy, getting enough sleep, etc. – will not only help you stay on track but it’ll also help boost your immune system for the season.

Here are 17 fall wellness tips to keep you feeling your best!

1. Do smart swaps on comfort foods — There’s nothing like a savory, rich soup on a crisp fall day. Instead of making a calorie-rich clam chowder with cream, consider opting for a veggie soup filled with fiber-rich vegetables like spinach. 

2. Consume immunity-boosting foods — As the weather gets colder and flu season starts, it’s important for your immune system to be in tip-top shape. Eating healthy foods with vitamin C (like limes, oranges, and clementines) are key to fighting off infections. Garlic, ginger, spinach, and almonds are also big winners when it comes to boosting your health and immunity.

3. Dine with your family — Fall is a perfect time to slow down. It’s also a great time to regroup as a family and reconnect over dinner. Families who dine together tend to eat more nutritious meals. It also strengthens family relationships.

4. Get your flu shot — Want to know how to stay healthy during flu season? Get the once-a-year flu vaccine. The vaccine can reduce flu illnesses, missed work, and doctor’s office visits. The Centers for Disease Control and Prevention recommends getting the vaccine before October’s end.

5. Munch on in-season foods — This time of year beautiful vegetables and fruits make their appearance in grocery stores across the nation. Some of the nutrient-dense options to consider adding to your plate: Brussels sprouts, butternut squash, crab apples, cranberries, and turnips. Get adventurous and try a new produce item!

6. Rise and shine at the same time — As the sun goes down earlier, it can throw off your natural circadian rhythm. Try to maintain a sleep schedule of at least seven hours and keep your normal bedtime and waking hours the same as the rest of the year.

7. Drink up your H2O — As it gets colder, your body can lose as much fluid as it might in hot climates due to the high rates of energy used in colder climates. Thanks to heavier clothing, you’ll sweat more.

8. Switch up your fitness routines — If you live in colder climates (like STL), you’ll probably have to give up your outdoor runs soon. Make it less of a shock by taking some of your routines indoors and slowly incorporating indoor gym sessions. 

9. Get enough vitamin D — This essential vitamin helps the body absorb calcium. When fall arrives, daylight — one source of vitamin D — is less available. That’s why it’s important to either take a supplement or eat a varied diet in order to maintain appropriate vitamin D levels through fall and winter. Cod liver oil, salmon, tuna, and milk are a few ways to get your vitamin D.

10. Soak in an Epsom bath — When it gets cold outside, there’s nothing more relaxing than ending your day with a hot bath. Add in Epsom salts — which contain sulfate and magnesium — that can help with the removal of toxins. Magnesium is also known to ease arthritis pain that can flare up in cold weather. 

11. Minimize your sugar intake — Eliminate the temptation and skip the Halloween candy discount aisle. Want it out of your house? You can also donate candy to the troops!

12. Sterilize your most touched items — Your cell phone, keyboard, remote, and tablet are all germ habitats. It’s good to make it a habit to sanitize these areas with Clorox wipes. Throughout cold and flu season, you’ll definitely want to make sure you’re sanitizing these areas weekly, if not daily.

13. Keep hand sanitizer nearby — The very best way to avoid the spread of germs is to scrub your hands with warm soapy water. But if you can’t do that, hand sanitizer is the second-best option. Just make sure it contains alcohol as those formulas are 60–95% more effective at killing germs than non-alcohol sanitizers.

14. Get in on the pumpkin trend — This favorite fall centerpiece is packed full of nutrients and minerals. It’s one of the best sources for beta-carotene, which is converted into vitamin A in the body. Avoid canned pumpkin, which is often full of sugar and syrups and instead reach for the real deal.

15. Schedule your annual check-up — Now is the time to set up your annual physical you’ve been putting off all year. Did you know here at Judice Sports & Rehab we offer an Annual PT Check-Up? 

16. Watch those tailgate party calories — Four quarters is a long time to be in front of the t.v. while indulging in high-calorie foods. If you do it for every college and pro game, that’s a whole lot of extra calories and pounds over one football season. Enjoy, but modify your own game plan. Drink a light beer, fill up on veggies, and consider healthy alternatives. 

17. Enjoy the cooler weather outdoors — Now that the cooler weather is here, there’s no better time to enjoy the outdoors. Take in the beauty of the changing leaves, the crisp air, and the sounds of nature. In fact, a walk in nature can boost your mood and creativity while also relaxing you.

Fall is the perfect season to slow down and take a look at your health and wellness. These tips are aimed at helping you have a healthier fall overall. Best of all, the above health tips can be easily implemented into your life starting today! Change can be hard, so try incorporating one tip a week.


How are you taking care of yourself this fall? I’d love to hear your wellness tips!