Embrace Fall Healthfully: 10 Dietitian-Approved Habits
by Amy Beney, Registered Dietitian
As the air crisps and leaves begin to turn, fall presents an ideal opportunity to embrace healthy habits that nourish both body and mind.
Some may welcome the cooler air, the return to hoodies and jeans, pumpkin spice everything, fires and going to bed early as the days grow shorter. It is also the time to focus on healthy habits as we ease into the colder darker months of winter.
It is a great time to continue or add health habits this fall season.
Explore these fantastic lists of fall activities and habits.
1. Outdoor Activities: Take advantage of the cooler weather by going for brisk walks, hiking in nature trails surrounded by autumn foliage, or cycling through scenic routes. Regular exercise may improve your energy levels, reduce your risk for some chronic diseases, and even improve the quality of your sleep.
Join a local hiking group or a local biking club to meet up with people that have the same interest and keep you motivated and challenged.
2. Harvest Season: Visit local farmers’ markets to stock up on seasonal fruits and vegetables like apples, pumpkins, squash, and leafy greens, which are rich in vitamins and antioxidants. A diet rich in plants may help you manage some chronic health conditions and even reduce your grocery bill! Read more about fall fruits and vegetables here.
Farmers markets are available late in fall and some even offer indoor farmers markets during the harsh Buffalo winter. It’s a great way to support small businesses and pick up some seasonal goodies.
3. Fall Gardening: Plant bulbs for spring blooms, tend to cool-season crops like spinach and kale or garlic. Enjoy the therapeutic benefits of working in the garden amidst the autumn colors. A 2011 study found that subjects who participated in 12-week sessions of gardening experienced improved mental health outcomes, including reduced depression severity.
Pick up bulbs at local plant stores or order online, just be sure to check the planting zone so that the bulbs are hardy enough to last through WNY winters and springs.
4. Healthy Comfort Foods: Prepare nourishing meals using seasonal ingredients, such as hearty soups, stews with lean proteins and root vegetables, and baked dishes featuring apples or pears. During this time of year there is also opportunity to participate in holiday meals full of comfort foods and social interactions. The social interaction and connectedness that comes from these meals can have a positive impact on both your physical and mental health.
Gather with friends and have soup parties for potluck get-togethers that include healthy comfort foods. Watching a Buffalo Bills game with friends and a great soup or stew cooking is a great way to get through the darker winter months.
5. Hydration: Stay hydrated with warm beverages like herbal teas, hot water with lemon, or spiced cider (preferably with less sugar) to keep your body healthy and energized. Herbal teas can have different health benefits depending on the type, some of which include reducing inflammation and aiding your digestive system.
Try a local owned coffee shop and try a new coffee or tea. Meet up with friends there or take it to go. It is a great way to support local businesses and try new tea (or coffee) products.
6. Indoor exercise activities: Engage in indoor exercises like yoga or pilates to improve flexibility, strength, and relaxation. These activities can also serve as a space for social interaction, something that may become more difficult as the weather turns colder. Social interaction can improve your mental and physical health and may help manage Seasonal Affective Disorder (SAD) as the weather gets colder.
There are so many opportunities to keep active during the winter time indoors. Going to a gym is a great way to keep active physically, mentally and socially. If a gym is not your thing, there are many online programs or apps to keep you moving!
7. Seasonal Fruit Infusions: Make refreshing infused water or cocktails with fall fruits like cranberries, pomegranates, or citrus fruits, adding a twist of flavor without added sugars. These fun drinks can help you stay hydrated which is important for overall health.
There are many fall fruits and vegetables available. It’s a great way to introduce new flavors to our drinks whether it is water, cocktails or mocktails.
Check out seasonal fruits and vegetables that are available in WNY. Using seasonal fruits and vegetables are a great way to save money and get the freshest produce available.
8. Mindful Meditation: Practice mindfulness and meditation indoors or outdoors amidst the autumn scenery to reduce stress, manage anxiety, enhance mental clarity, and promote overall well-being.
Fall is a beautiful season in WNY! Soak up the changing leaves, the smells in the air and the cooler temperatures. It can be as simple as sitting outside and taking in the wonders of fall.
9. Cold-Weather Activities: Embrace seasonal activities like apple picking, pumpkin carving, or attending fall festivals, which encourage outdoor movement and enjoyment of nature. In addition to the physical benefits of exercise, getting outside may be beneficial to your mental health. Spending time outdoors may contribute to your overall happiness, improve your memory, and help with depression management.
If adding cold weather activities is on your to do list, look up apple picking, festivals, pumpkin farms near you. There is an abundance of these activities all over WNY.
10. Self-Care Rituals: Establish self-care routines such as warm baths with essential oils, cozying up with a good book by the fireplace, or indulging in spa treatments to nurture your body and mind. The World Health Organization defines self care as “the ability of individuals, families and communities to promote health, prevent disease, maintain health, and cope with illness and disability with or without the support of a health worker.” Building a strong self care routine can help to reduce your risk of chronic disease and improve your overall well-being
Healthy behavior change is not all or nothing, so choose the behaviors that feel most applicable to your life. Setting goals to promote healthy habits is a great place to start. Unlock Foods recommends using a SMART method to set health and nutrition goals:
- Specific: Set yourself up for success by choosing one facet of your health to improve. This can be as simple as adding more vegetables to your daily meals or getting outside more often.
- Measurable: Make your goal something you can measure so you can celebrate once you find success! For example, you could try to include meditation into your fall routine two times per week.
- Action-Oriented: Set your goal to align with a behaviour you wish to change and think with an additive mindset. If your goal is to create more healthy comforting fall recipes, think about how these nutritious meals will benefit your physical and mental health in a positive way, instead of approaching the goal from a sense of restriction or self-punishment.
- Realistic: Make sure your goals are achievable and can fit into your lifestyle. A healthy habit should add to your life, not cause extra stress or burden. For example, if you already cook dinner at home most nights, try incorporating one plant-based recipe a week to explore some delicious fall produce.
- Time-Framed: Set a date of completion for your goal. This can help you track your progress along the way. This could look like learning a new cold weather outdoor activity by the end of the season.
Take some time to reflect on how you can set yourself up for a healthy fall through easy and fun habits. Remember you can always seek support from friends, family, or a health professional such as a registered dietitian during this process.
Amy Beney is a registered dietitian nutritionist (RDN) and Certified Diabetes Care and Education Specialist. She is the owner of Nutrition Insights PLLC, a private practice in Lockport New York, dedicated to helping clients reach their nutrition goals. Amy provides nutrition counselling on diabetes, heart health, older adult nutrition, and pregnancy & breastfeeding.
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