Fall brings the most beautiful colors and also cooler temperatures and rainy weather. Autumn is a season when people tend to switch to a diet of comfort food and reduce the amount of exercise they do, it is important to maintain a healthy lifestyle. This is a great time for renewal and fresh starts and making a few lifestyle changes can keep your body healthy and fit in fall and beyond. Here are 7 tips for a healthy fall season:
- Plan and include nutritious food in your diet: Include lots of fruits, vegetables, and whole grains in your diet. Make sure you eat nutritious and healthy food. Try plant based protein such as black beans or soy as it is a good substitute for animal protein. Beans are rich in protein, iron, folic acid, fiber, and potassium. Cut back alcohol intake and limit sugary soft drinks as they contains added sugar that lead to obesity and other health problems. Include seasonal items such as apples, Brussels sprouts, parsnips, pears, rutabaga, cauliflower, squash, pumpkin, sweet potatoes, turnips, pomegranates, dates, kiwi, grapefruit and tangerines in your diet.
- Get enough exercise: Whether its fall, winter or summer, don’t ever skip your exercise routine. Physical activity helps keep your heart and lungs in good condition, reduces the risk of many illnesses, and even eases pain. Exercise protects bones by strengthening the surrounding muscles and improves balance, both of which reduce risk of falls. According to the CDC, the ideal amount of exercise for health is 5 hours per week of moderate activity, such as brisk walking, or 2.5 hours of vigorous movement, such as jogging, along with resistance training at least twice a week. This fall, do exercises such as walking, jogging, running, cycling, and swimming or in mind-body workouts such as yoga, Pilates or tai chi. Try a less-conventional, interesting workout.
- Schedule an eye checkup: A regular eye checkup is important as a comprehensive exam should include an evaluation of how clearly you see, how well your eyes work together, and an assessment of your overall eye health. So schedule a eye checkup this fall.
- Pay attention to your dental health: Good oral health has an important role to play in overall health. A WebMD report cautions against chewing ice or popcorn kernels can harm your teeth. So take good care of your teeth and meet your dentist for a regular checkup and cleaning.
- Don’t miss your regular health check: Check blood pressure, cholesterol, and blood sugar levels. Knowing your numbers will help you understand your risk for many serious medical conditions.
- Sleep well: Get enough sleep. Maintain a proper sleep pattern and get at least 7 to 8 hours of solid sleep. Lack of sleep can affect the immune system and increase the risk of illnesses and falls.
- Enjoy the outdoors: Though the weather is chilly, going outdoors will make you feel fresh, especially in mornings. Go for a walk or run, enjoy the morning breeze, the chirping of the birds and the beautiful scenery. Fall is also a good time to relax with your friends after the long summer vacations and busy schedules.
Make a fresh start with these 7 simple health-boosting tips this fall!
