It’s going to be cold soon, friends. This time of year is always bittersweet – we hate to say goodbye to the sun, but we love to say hello to warm soups, cuddles by the fire, and crunchy leaves under our feet. You might think it’s too early to talk about essential fall health habits, but we will before you can blink, and it always pays to be prepared.
When the seasons change, it is a great opportunity for us to take stock of where we are and where we are going. Maybe you’re feeling great after weeks of raw foods, sunshine, and playing outside, and you’re a little nervous about transitioning those habits into the cooler months.
Don’t be afraid. As the weather changes, so should our routines – your fall healthy lifestyle may look a little different from your summer lifestyle, but that’s to be expected. Staying in tune with the seasons is key to being happy and healthy all year round.
Try these essential fall health habits. If you start by adding two new practices to your routine each week, once fall is in full swing, you’ll be very well equipped!
10 essential health habits for autumn
Warm up your Smoothies
You know it’s cold when you wake up in the morning, take a look at your blender and realize the last thing you want is a frozen smoothie. But by swapping your ice cubes for hot water, you can turn a summer staple into a fall favorite. You can even incorporate veggies into your blended drinks, like my pumpkin spice latte.
Swap your smoothies for hot blender drinks using this recipe inspiration:
Serve some soup
If your soup-making routine fell by the wayside this summer, now is the perfect time to get back on the wagon. There’s nothing more comforting than a warm bowl of soup, especially one made from scratch in your own kitchen.
Try these comforting soups on for size:
Don’t forget to drink water (or tea)
We tend to focus more on hydration during the summer when it’s hot, but we need to stay just as hydrated during the fall and winter months. Aim to drink at least 6 to 8 glasses of water daily or you can opt for herbal teas.
Source Seasonal food
There are so many fantastic reasons to eat seasonal foods, but fall is an especially important time to load up. Eating seasonally is incredibly beneficial to your health because seasonal foods provide the best nutrients we need at that time of year. Fall and winter vegetables have nutrients that support our immunity for cold and flu season. Seasonal foods will depend on where you live, but for me, some that I rely on are:
- onions
- Garlic
- Winter pumpkins
- Sweet potatoes
- carrots
- Celery Root
- Beets
- Rutabaga
- parsnip
- Cabbage
- Brussels sprouts
- Apples
- Pears
Support your immune system
Now is the time to start supporting your immune system so you can stay healthy all season long. These are some of my favorite cold and flu remedies, as well as things you might want to avoid like sugar and alcohol. (Now is the time to start the batch of Fire Cider, so it will be ready!)
Try these immune-supporting recipes:
Lifestyle practices also play an important role in immunity, such as:
For more, listen to my podcast episode on How to Supercharge Immunity.
Eat a healthy breakfast
With fewer total hours of sunlight and dark mornings, we may find ourselves waking up later and/or skipping breakfast. Try not to do that! Eat a nutritious meal that includes protein, fat and fiber. Remember: your breakfast doesn’t have to be a huge meal to meet these basic requirements. In the winter, I often start my day with a warm fat-filled elixir.
More breakfast recipe inspiration:
Meal Prep Something!
Many animals in the wild have elaborate preparations and healthy habits for fall. We humans used to do the same, but many of us have lost those housekeeping skills. You don’t need to have everything in front of you or buy an extra freezer for your freezer meals, but I do recommend doing some sort of light meal prep each week to make your busy days easier.
A few suggestions (you don’t have to do all of these every week, pick one or two):
Many of these items freeze well so you can double your recipes and freeze them for later. If you’d like to learn additional meal prep skills and recipes, check out my Everyday Cooking Nutrition short course.
Put down devices 1 hour before bed
I get it: when the sun goes down at 4:30 p.m., you turn to your phone, iPad, or laptop to be entertained. That’s fine – but make sure you put your devices away at least an hour before bed to help regulate your circadian rhythm and sleep better. I’m quite sensitive to using devices at night, so I personally try to put everything away several hours before bed.
Practicing Gratitude
Gratitude has so many health benefits, including improving your mood, immune health, relationships, and sleep. And it’s one of those essential fall health habits that’s easy to do! Gratitude is something you can practice anywhere in small and big ways. Visit this post for the full summary on how to start your gratitude today.
Focus on Exhalation
There’s nothing like that back-to-school energy to shake up your laid-back summer attitude, but staying calm is key to staying sane. Incorporate breathing and relaxation techniques into your routine now before the stress of the holiday season sets in. This is an important part of your self-care.
If you’re not into yoga or meditation, even taking 5 deep breaths in the morning or when you’re feeling anxious or stressed can help.
I know it seems like a long list of things to do to maintain healthy habits for the fall, but each one is simple and many of them take very little time. Once you get into the habit of doing them, they’ll seem like less effort, with maximum benefit.
What fall health habits will you be doing in the next couple of months?
On My Mind Episode 18: 10 Essential Health Habits for Fall
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