10 Fall Health Wellness Tips To Ramp Up Your Immune Defense

The Healthy Habit Switch-Up

fall health wellness tips
Fall Health Wellness Tips to help you feel good and have more energy this busy season ahead.

If you want better health pay attention to the changing of the seasons. The seasons are a great force of nature so it makes sense to align ourselves with them. When you fail to compensate for changes in the seasons, imbalances and sickness can arise more easily.

Now, more than ever, it is of the utmost importance to take care of your health. We are living in extremely stressful times and stress elevates sickness and disease. Self care is more important than ever.

These 10 healthy fall wellness tips will help you stay healthy, feel good, and have more energy during this busy season ahead.

10 Fall Health Wellness Tips – The Healthy Habit Switch-up 

1. Slow Down – Take Time To Rest, Be Still and Sleep More

fall health wellness tips
Circadian Rhythm is our body's “internal clock” that tells us when to eat, sleep, and wake up. Upsetting our circadian rhythm can result in many health problems.

Take the opportunity to slow down. In the fall, there is a little less sunlight and more time spent indoors. This can make us feel mentally sluggish and lethargic if we are not mindful of our routines.

One of the best ways to get re-energized is by spending some quality personal time in stillness each day or at least every week. Even if you are short on time, take the time to be still or meditate because this time is crucial to your mental and physical health.

Keep a Sleep Schedule

Go to bed by 10 pm nightly and get up at the same time every day. It's easier than you think. Following a sleep schedule regulates your circadian rhythm, making it easier for you to wake up every morning, leaving you more energized. Your immune system works hard while you rest. Sleep recharges the body and mind. It improves your mood, balances hormones, and clears your thinking.

2. Make Changes to Your Diet

fall health wellness tips
Eat more soups and stews in fall and winter.

Don't ever underestimate a healthful diet. In the fall, you may find your hunger grows and you crave heavier foods.

This is understandable, but don't go overboard on empty calories. Instead, change up the food you eat or how often you eat to ensure what you are eating will give you energy throughout the day instead of weighing you down.

A great way to do this to add more grounding, warm and nourishing foods like soups, stews, Kitchari, root vegetables, cooked fruits, nuts, seeds, and plenty of healthy fats (ghee) to your diet.

Eat more of these foods in the fall:

Stay away from dry, airy foods like cold cereals, crackers, chips, and raw vegetables. Consume less caffeine, alcohol and refined sugar.

Uses spices! Spices are warming and an excellent way to improve digestion. Turmeric, cumin, black pepper, fresh ginger, coriander, cinnamon, garlic, saffron are all good choices.

Drink plenty of warming herbal teas to aid digestion. Excellent choices are cinnamon, ginger and camomile.

3. Improve Your Digestion

Good digestion is the foundation of good health!

Working on your digestion now is a good idea especially if you have been struggling with bloating, indigestion, or stomach issues. If you work on your digestion, so many of your health issues will improve.

Every cell in your body is created by a transformation of food. If you are digesting well, the result is healthy cells and body tissue. If not, then the disease process has already begun as undigested food is considered toxic to the body.

If you suffer from digestive problems like gas, bloating, heartburn, constipation or fatigue, (over 90% of American's do), here are some simple solutions to improve your digestive system.

4. Spend Time in Nature

fall health wellness tips
You are part of nature and contain nature's elements. Have you ever noticed that when you walk or hike your mind is clearer and you are better equipped to just be with what is?

Getting outside and taking in fresh air and sights is great for your body and spirit in so many ways. There is nothing more relaxing than the scent of grasses, trees, and flowers.

Sunlight is the best source of Vitamin D and can boost your immunity greatly! The UV rays of the sun will help build up vitamin D in your body so you won't need to take a vitamin D supplement. Use all five of your senses and be mindful of the experience. Explore the sights and smells and take it all in.

5. Gentle Exercise or Movement

fall health wellness tips
The practice of Yoga provides natural support to the immune system.


While you may be drawn to strenuous exercise, gentle movement in the fall is a wise idea, especially if you have a Vata constitution.
Practice gentle yoga poses, Tai-Chi, dancing, hiking, walking or dancing.

6. Include Vitamins and Herbal Supplements


Vitamins and supplements are a good idea to take year-round, but here are some you should focus on in autumn, as they support your immunity during cold and flu season.

7. Give Yourself an Oil Massage

fall health wellness tips
How to give yourself a massage

In Ayurveda, self-massage is referred to as Abhyanga. It is one of the most beneficial ways to calm your nervous system and keep you healthy and youthful. The benefits include:

8. Boost Your Immunity with Foods

fall health wellness tips

Fall is unfortunately the beginning of cold and flu season, but you can combat this by boosting your immunity. There are some simple natural remedies and foods you can add to your diet to boost your immunity:

9. Use Essential Oils

fall health wellness tips
Simply Earth 100% Pure Essential Oils

Essential oils will not only make your home feel cozy and inviting, they have added benefits – like boosting your immunity, uplifting your mood, and pain relief.

In the fall, use warming, grounding essential oils like ginger, cardamom, cinnamon and clove. You can diffuse them or use them or make DIY recipes for skincare, natural remedies and natural cleaning products.

10. Hydrate Your Body

fall health wellness tips

According to Ayurveda, the autumn season is governed by Vata, the elements ether and air. These elements are responsible for dryness in the body. One of the best ways to nourish yourself in the fall is to maintain proper hydration in the body.

Don't drink an excessive amount of water at once, as it can upset your digestive fire, agni. Rather, drink water slowly and steadily throughout the day during the cool, dry months of Vata season. You can also put a small pinch of high-quality sea salt into your drinking water to restore hydration.

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When you practice these fall health wellness tips, you decrease your chances of picking up a virus or developing a chronic disease. Once you get into the routine of practicing these healthy habits, you will not regret your effort. While miracles may not happen overnight, it is important to take small steps and be patient with yourself. You do not need to be perfect all the time. Just do your best to improve each day. That is what healthy living is all about.

fall health wellness tips
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The information presented here is in no way meant to serve as medical advice. It is merely information and opinion. All information, content, and material of this website is for informational purposes only and are not intended to serve as a substitute for the consultation, diagnosis, and/or medical treatment of a qualified physician or health care provider. If you are experiencing symptoms of any kind, please consult with your physician.

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Written by Jackie Parker

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