By Claire Brinsden Jordan
Fall Into Wellness
Having lived up north for a few years, hearing the word “fall” still conjures images of colorful leaves, corn mazes and apple picking in a coat. When “Fall” hits here in South Pinellas, it doesn’t mean cold weather is imminent, but it does signal the days are getting a bit shorter, and there is cooler weather coming… at some point. This makes autumn the best time of year for your wellness preparations. By the time that first cold front brings us some relief from the heat, you can have all your winter health needs in order.
Immune Boosters
If you’re not already taking one, now is a great time to add a vitamin D supplement to your daily routine. Even though we still get plenty of sunshine in the winter here in South Pinellas, shorter days mean less sunlight, which is our usual source of Vitamin D. It is essential to boosting your immune system, especially against respiratory viruses. Also, make sure you drink plenty of water. It’s easy to remember to drink when it’s 98 degrees outside, but we need to hydrate through the winter as well for immunity. You still need to drink at least 8 cups (64oz) of water a day. Finally, for those who are immunocompromised, consider getting a flu shot. Although the flu vaccine does not protect completely against the flu, as strains change and mutate, it does reduce your risk by 40-60% against current strains and makes symptoms milder to prevent a hospital stay. Those over 50, especially those who have developed pneumonia from the flu in the past, should also consider getting a pneumococcal vaccine. Make an appointment with your primary care provider to get a full check-up and go over any health concerns.
Fall Foodies
Nature gives us the best foods exactly when we need them, so try incorporating these fabulous fall foods into your diet. Beets are root vegetables packed with dietary nitrates which your body converts to nitric oxide, keeping blood vessels relaxed to lower blood pressure. They also have antioxidants to fight inflammation, and fiber to feed your good gut bacteria. Brussel sprouts and cabbage are cruciferous vegetables packed with fiber, and vitamins C & K. Pumpkin and squash are loaded with beta-carotene, which your body converts to Vitamin A for immunity, and potassium and magnesium needed for heart health. Apples are a
great snack full of Vitamin C, antioxidants, and fiber (with the skin).
Football season has begun, which means the high calorie snacks are calling your name on game day. Instead of potato chips and fried wings, which will wreak havoc on your heart and your waistline, opt for some more nutritional options like raw veggies with hummus or guacamole with blue corn chips. Of course, autumn also brings the temptation of Halloween candy. Perhaps you buy a bag or two of candy early while it’s on sale – you know, for the trick-or-treaters – and somehow it disappears before Halloween arrives. If you don’t want to turn into a sugar zombie, it’s important to keep your sugar consumption in check. Remember that excess sugar turns into fat and increases inflammation while crashing your energy. Moderation is key, so maybe wait until a couple of days before Halloween to buy the candy!
Mental self-care
As nature slows down, so can your mind. Fall is a great time to take a scheduled break from social media. Turn off all non-essential notifications on your phone, and let your friends and family know your plan. Make your bedroom and dinner table phone-free zones to give your mind some space to wander. Replace the scrolling with 5-10 minutes of meditation. Find a comfortable place to sit, close your eyes, and focus on the flow of your breath. If your mind wanders too much, try a guided meditation instead. Journaling is also a great way to clear your mental clutter. Invest in a small notebook and spend 5-10 minutes writing down any thoughts that come into your head. Journaling can help you process anything causing anxiety and stress. Reading is a powerful tool for mental health that is declining in today’s digital landscape. Just six minutes of reading can reduce stress by 68%, lowering your heart rate and easing muscle tension. Reading shuts down brain noise, strengthens focus, and provides a mental escape. Your environment can also affect your mental state. Why not do some “spring cleaning” in the fall? It will feel great to clear your living space before the holidays. Plus, all that decluttering will boost your mood and give you a sense of accomplishment. Start with one drawer – you know the one – and go from there. As they say, “clear your space, clear your mind.”
Mood & Sleep
As the urge to hibernate increases, it’s even more important to stay connected with friends and family to prevent social isolation and boost your mood. Arrange to meet a friend for lunch or schedule a family gathering to share your summer adventure stories. Get outside and enjoy the cooler weather with a stroll along the waterfront, the beach, or one of our South Pinellas nature preserves. Stay active! Getting plenty of exercise will also help your body clock adjust to the shorter days. The reduced sunlight increases melatonin production, which can cause daytime tiredness and nighttime restlessness. Sleep is essential to fending off illness, so reduce your caffeine and alcohol intake before bed, limit screen time, and keep a regular sleep schedule. The House of Representatives passed the Sunshine Protection Act to make Daylight Savings Time permanent, however, it must also pass the Senate, so until then, we will still be “falling back” and “springing forward.”
I hope these tips will help you “fall” into wellness and enjoy a healthy winter ahead!