How to outsmart colds, flu, and other health challenges this fall
Five doable strategies to have your happiest, healthiest season yet.
Fall marks the start of cold, flu, and allergy season. Paired with heartier meals and busier schedules, it can also mean more calories and less movement. These simple strategies can help you stay well and feel your best all season long.
Get your flu shot to protect yourself and others
Every year, there’s a reason you hear reminders to get your flu shot: It’s the best way to protect yourself from the flu. The flu is highly contagious and can lead to serious complications, especially for older adults, children, pregnant women, and those with chronic conditions like COPD or diabetes. Protect yourself and the people around you by getting vaccinated.
Sleep better to boost immunity and mood
While the flu shot can’t prevent colds, sleep can help. Rest strengthens your immune system against cold viruses, says Vibin Roy, M.D., a primary care doctor at Thomas Jefferson University Hospital in Philadelphia. It also improves mood, energy, and focus. Aim for 7 to 9 hours each night. If that sounds tough, start small: go to bed 15 minutes earlier, then gradually adjust until you’re getting the sleep you need.
Avoid fall allergy triggers
Fall pollen from ragweed and other weeds can trigger allergies, says Stanley Forman, M.D., of Allergy and Asthma Specialists in Blue Bell. Mold from fallen leaves can also be a problem. Check local pollen and mold counts. On high-count days — especially windy mornings — stay indoors, keep windows closed, and shower after being outside. If you’re raking leaves, wear a mask with a HEPA filter to reduce exposure.
Add one new fruit or veggie a week
A healthy diet rich in fruits and vegetables can lower the risk of heart disease, diabetes, and certain cancers. But many adults fall short. According to the CDC, 36 percent of Pennsylvania adults eat fruit less than once a day, and 24 percent eat vegetables less than once a day. A simple way to eat better: try one new fruit or vegetable each week. Fall offers plenty of in-season options: apples, pears, squash, sweet potatoes, cauliflower, and Swiss chard, to name a few.
Stay motivated to move
Cooler weather and shorter days can make it tempting to skip your workout. But regular movement supports weight management, mood, and overall health. “Having something to look forward to can help keep you motivated,” says Dr. Roy. Sign up for a 5K, plan an active outing, or set a goal tied to an upcoming event. Finding a workout buddy can also help you stay accountable and on track.
With a little planning and a few healthy habits, you can sidestep seasonal setbacks and enjoy everything fall has to offer.
