3 Health Tips to Boost Well-being in Fall
With the changing of the seasons the summer heat begins to fade and numerous crops are harvested. We look forward to enjoying fall flavors including apples, pumpkins, squash, and sweet potatoes. Trees change from greens to vibrant yellows, oranges and reds. As much as there is to enjoy during the fall, there are also changes that can affect our health. Unfortunately, the fall season can bring on allergies and is the harbinger of cold and flu season. If we spend more time indoors, we get less sunlight and less exercise. As such, It’s important to find ways to support and maintain our healthy habits through all four seasons.
1. Natural Remedies for Seasonal Allergies
Allergies can be unpleasant. As a child, I had a frustrating ragweed allergy that made me miserable through early fall. Luckily, there are a few natural options that appear to provide some protection from allergies. Freeze-dried nettle root has been shown to decrease allergy symptoms in allergy sufferers (Mittman 199).
And more recently, a study on ginger extract showed similar efficacy to over-the-counter antihistamines with less side effects (Yamprasert 2020).
2. Vitamin D and Probiotics for Cold and Flu Prevention
With concerns for the coronavirus still circulating, it’s important to stay healthy. Using tools and techniques to improve immune function can help prevent colds and flu. Beyond washing your hands and wearing a mask for coronavirus protection (Rodriguez-Palacios 2020, Moncion 2019, Mbakaya 2017), there are a couple other considerations to avoid becoming sick.
As days become shorter, it’s worth thinking about the sunshine vitamin. Vitamin D has recently been emerging as a key component for preventing colds and flu. If you have a serious deficiency, you can reduce your risk of getting sick by 70 per cent through taking the vitamin (Martineau 2017). However, I don’t recommend taking vitamin D without testing. You need to get your levels checked since it’s possible to get too much. If your level of vitamin D (25-hydroxy vitamin D or 25-OH vitamin D) is under 30 ng/ml, you will likely benefit from supplementation to stay healthy.
Another strategy to support immune function can include probiotics. Probiotics have been shown to help prevent colds and flu. A review from 2015 found that taking a probiotic daily lowers your chance of getting sick by almost 50% (Hao 2015).
3. Enjoy the Nutritional Fall Harvest
Many classic fall vegetables are orange, from pumpkin to squash, sweet potatoes and carrots. The deep orange colors are carotenoids that provide significant health benefits. In one study, researchers found dark orange colored vegetables decreased heart disease risk by 25 per cent for every 25 grams per day consumed (Griep 2011). When you realize the average carrot weighs 50 grams, it doesn’t seem too hard to get those benefits.
Nuts also come ripe in the fall and can provide a powerhouse of nutrition. Well known for improving heart health, nuts have also been shown to decrease risk of death in general. High nut consumption (four servings per week) decreased heart disease risk by 28 per cent and all-cause mortality by 23 percent (Souza 2020). It’s worth including nuts on a regular basis as part of a healthy diet.
With the onset of fall, as with every season, maintaining healthy habits is important. Recognizing the potential health concerns associated with the season can help. Luckily, with a few simple tips you can choose to support your health through the changing seasons and enjoy all the bounties that fall has to offer.
This article was written by contributing author Dr. Scott Buesing, a naturopathic doctor at The Refinery Integrated Wellness Center in Palm Desert. Dr. Scott's clinical experience includes working with patients with mental health conditions, along with more recent work in pain medicine. Dr. Buesing has positively impacted the lives of many through integrated medicine. For more information about his practice, see buesingnaturopathic.com.