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Top 15 Fall Health Tips To Protect You

9 min read
Published on 18 October, 2022

Autumn has arrived! And the seasonal changes necessitate corresponding lifestyle adjustments, and it is a fantastic opportunity to restart your healthy habits and routines. As you wind down another busy year, a foundation of healthy fall routines will keep your immunity strong and your mind clear.

Fall is the season when many viral illnesses are most prevalent. The chilly weather can depress your immune system and make you more susceptible to infections.

In addition to being physically well, your team needs to be in good mental health to finish the year strong. You may achieve that by emphasizing self-care, staying active, and taking important vitamins.

Health Tips For Fall


Viral infections can be dangerous for employees with weakened immune systems because they are easily transferred. The best defense against any contagious disease or infection during the autumn season is prevention.

So, it's time for you to re-energize! Try these 15 simple health-improving suggestions for a fresh start this fall.

1. Timely Health Check Up


Autumn is an excellent time to schedule a physical examination with your doctor. It is crucial if you haven't seen a doctor in a while or have any health issues. Your doctor can examine your vital signs, screen for illnesses, and update your immunizations during your visit.

Prefer switching to a family doctor, whether it has been a while since your previous visit or you want a change. A family doctor is a medical specialist who offers all-encompassing treatment for patients. Family physicians are qualified to identify and manage various illnesses, from the flu and common cold to more serious ailments. They can advise on healthy lifestyle choices and offer preventive treatment, such as immunizations.

Consider immediately scheduling your yearly physical, eye exam, and specialty visits. Many service providers experience increased demand at the end of the year as clients try to schedule appointments around holidays.

2. Increase Vitamin D intake

Since we acquire most of our vitamin D from the sun and spend much of the fall and winter months indoors, our intake of it declines when the temperature drops. Vitamin D supplements can improve your mood and immune system if you cannot spend much time outside.

Vitamin D improves immunity, regulates blood sugar, and aids in the body's absorption of calcium. As the sun is a major source of vitamin D, your body may have a better supply of it throughout the summer.

Vitamin D levels might fall due to a lack of sunlight exposure on shorter days and in colder climates. If you don't absorb enough vitamin D from salmon, tuna, cereal, soy milk, orange juice, or yogurt, think about taking a supplement. You can get the daily boost and even avoid a deficiency by taking a supplement.

3. Have lunch with Your Colleagues


Fall is a great time to take it easy. Lunchtime is also a terrific opportunity for team building. Spending time with coworkers to eat meals together helps consume more wholesome food.

It also improves workplace connections and may encourage speed eaters to slow down and savor their meals more. Meals shared with others help people feel less stressed, boost confidence, and become more of a part of their surroundings.

Here are some terrific conversation starters for people that will help you connect with coworkers and have more fun at mealtime.

4. Wear Warm Clothes


Wear layers of warm cloth to protect your body from the chilly season. Make sure you wear gloves, a scarf, a winter coat, warm socks, ear muffs, and boots!

You should wear layers of loose garments that trap warm air between them when you go outside in chilly weather. Putting on a waterproof coat or jacket is also advantageous if it is pouring or snowing.

5. Wash Your Hands Regularly

The cold and flu season usually picks up after summer, giving way to fall. It is possible to stop the spread of disease by often washing your hands and sanitizing the surfaces in your home.

A University of Arizona study found that 97% of people don't wash their hands for long enough to eradicate the bacteria that can make them sick. However, washing your hands is still one of the most crucial steps in stopping the spread of disease.
Here are a few tips for washing your hands:

  • Apply soap after washing your hands with fresh, running water.
  • Scrub your hands' surfaces by rubbing them together to produce a lather.
  • Wash your hands together for at least 20 seconds.
  • Rub your hands thoroughly with running clean water.
  • Air dry your hands or use a clean towel.

Scrubbing your hands in warm, soapy water before handling anything is the greatest technique to prevent the spread of germs. However, hand sanitizer is the second-best choice if you cannot do that. Those compositions are 60-95% more effective in killing germs than non-alcohol sanitizers, so make sure it contains alcohol.

6. De-stress And Boost Your Immunity With Tea.


Tea is a fantastic beverage option in the fall since it may soothe you and keep you warm on chilly days. Prepare a cup of tea to enjoy on the couch. You can also take it with you for a brisk fall walk.

In particular, cinnamon-spiced tea can aid in naturally increasing your metabolism because cinnamon is known to have thermogenic benefits. Warm beverages, such as green tea, increase hydration.

7. Take An Immunity Booster Jab


Nobody enjoys having their daily activities impeded by wheezing, pain, sneezing, and coughing.
The best way to protect yourself is to get a flu shot yearly. Everyone older than six months old should get a flu vaccination.

The Centers for Disease Control and Prevention suggest people get their flu shots at the very start of October. Your immune system can produce antibodies as soon as two weeks after receiving the vaccination, so the earlier you get it, the sooner this can happen. Nevertheless, being vaccinated later is still advantageous and can shield you until the end of flu season.

Even if the Covid-19 Pandemic has passed, we should continue to take precautions against seasonal influenza because its effects still exist. Since the flu virus evolves year after year, taking the flu shot this year and every other year will help strengthen your immunity and protect you from the most prevalent strains of the virus. Additionally, it aids in limiting the disease's ability to spread inside our neighborhood.

8. Include In-Season Food


Beautiful fruits and veggies appear in grocery shops across the country at this time of year. In addition to being fresher and tastier, seasonal produce is more nutrient-dense than stuff grown out of season.

You can increase your intake of vitamins, minerals, and antioxidants by including these in your diet. Always try a fresh produce item and add warm soup to your diet.

Some great choices of comfort food are :

  • Beets
  • Apples
  • Sweet potatoes
  • Broccoli
  • Cabbage
  • Eggplant
  • Kale
  • Pumpkin
  • Broths
  • Roasted Squash
  • Dark leafy greens

Thanks to the copious and delectable autumn vegetables. It is simple to enjoy the health benefits of a plant-based diet. Think about cooking some seasonal vegetables with a little salt, pepper, and oil.

9. Drink Plenty Of Water


The body's high energy usage in colder settings can cause as much fluid loss as in hot climates as the temperature drops. You'll sweat more as a result of your heavier apparel. Your skin will remain soft if you drink enough water, which is important when the air becomes dryer. As fall gives way to winter, keep up your water intake.

As we tend to get lazy during the fall, it is easy to forget to drink; however, it is just as important in the fall as it is in the summer. You can use the Vantage Fit activity tracker to get a reminder for your regular water intake.

It would be best if you increase your intake when exercising because sweating leads your body to lose water. Keep a water bottle close and handy. This way, you can remember to take little sips.

Men are advised to drink 13 cups of water daily and women to drink 9 cups.

10. Take Care Of Your Dental Health

Maintain good dental hygiene. Cleaning your teeth and gums can avoid gum disease and cavities. Here are some suggestions for things you can do.

  • Brush your teeth with fluoride toothpaste and drink fluoridated water.
  • Brush your teeth thoroughly twice a day.
  • Flush your teeth to remove the dental plaque which gets stuck between your teeth.
  • Even if you wear dentures or have no natural teeth, schedule an annual appointment with your dentist.
  • Avoid using tobacco products.
  • Ask your dentist to apply dental sealants.
  • If you see changes in your taste or smell, consult your dentist.

Consult your doctor for a new medicine if the one you're taking makes you experience dry mouth. If you cannot get rid of a dry mouth, drink lots of water, chew sugarless gum, and stay away from alcohol and smoking.

11. Increase Mobility


Even if your calendar might feel a little busier now that summer vacation is gone, it's still important to exercise and keep active. Additionally, there are many chances to spend quality time if you exercise with your colleagues.

The recommended minimum amount of moderate-intensity exercise for adults is 30 minutes to stay healthy.

You can check out these exercises to increase your mobility at work.

According to the Centers for Disease Control and Prevention ,engaging in physical activity reduces the risks of diabetes, high blood pressure, heart disease, and cancer. Additionally, regular exercise can improve your general health and aid in weight loss or management.

Exercise is crucial for fall well-being, despite the temptation to spend the entire season curled up on the couch. Going on a bike ride, hiking with a friend, or strolling your dog can help get your heart pumping this season.

Yoga, pilates, light weight lifting, and online workouts are all excellent indoor exercise options.

12. Moisturize Your Skin Properly


Fall is when humidity levels drop slightly. Because of this, the skin's natural moisture is drained, resulting in cracks and bleeding. Make sure to moisturize both after your shower and throughout the day.

You can avoid infections caused by cracked skin by moisturizing. You should somewhat modify your summer skincare regime for the fall. Consider switching to a rich moisturizer as the air becomes drier and you turn on the heat indoors to keep your skin smooth.

Don't forget to use a natural lip balm to provide your lips some love. Our glossy summer skin might turn dry, and our lips can become chapped during the season transition.

When the seasons change, you should keep applying sunscreen. Even in the fall, exposure to the sun's UV rays can raise your chance of developing skin cancer, so always wear sunscreen before going outside.

13. Get Enough Sleep


Your body could feel fatigued earlier in the evening as the seasons change. Consistently going to bed and waking up will help you get enough sleep. Try to have a sound sleep for at least seven to eight hours every night.

You can try out this sleep challenge to feel more productive at work.

Reduce your screen time. You can start by limiting your social media usage. Set a reminder on your devices if possible.

14. Show Gratitude Towards Your Colleagues


Good feelings will make you feel wonderful, and happiness prevails when happiness and tension collide.

Develop routines to reduce stress because chronic or ongoing stress can harm health. One wonderful thing to begin with is by expressing gratitude.

Each day, list three things for which you are thankful. You can also tell a coworker how much you value them by reaching out to them.

15. Make Your Workplace A No Smoking Zone


Employees spend long hours in their offices. Making the workplace a smoke-free zone can help make healthy lifestyle changes by quitting smoking. These changes can help you feel healthier overall and lower your risk of illnesses. It is the ideal time of year to get accustomed to good habits, especially with such lovely weather, for spending time outdoors.

To Conclude

A thorough approach to protecting employees' physical and mental health pays off in the form of increased production, decreased turnover, and higher employee retention.

It's important to monitor your staff's health as the end of the year approaches. Though we have just overcome the covid-19 Pandemic, new viruses may spread as the work-from-home culture has somewhat ended.

As the fall season is the most sensitive time of the year, the employee health and wellness advice provided above can be beneficial.

This article is written by Ritushree R Singh, who is a content writer and marketer at Vantage Circle. Besides having a curious heart with an avid taste for music, she relishes traveling to new places and exploring different cultures whenever possible. To get in touch, reach out to

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