As summer gives way to fall, it’s the perfect opportunity to make simple adjustments that align your health and wellness with the changing weather and seasonal produce. The cooler temperatures bring an abundance of nutrient-rich foods and make it easier to enjoy outdoor activities. By focusing on a few key areas, you can keep both your body and mind in balance as we move into the new season.
Following the Healthy Made Simple approach, fall is a great time to pause and reflect on your lifestyle, making small, meaningful changes to support your well-being. Nourishing your body with seasonal foods and staying active are essential for maintaining balance. By incorporating in-season, nutrient-dense produce and as well as mindful practices, you can support your physical and mental health as the cooler months arrive.
Late summer, early fall crops
As the transition from summer to fall occurs, we have access to an abundance of fresh, nutrient-rich produce. Eating in season allows you to enjoy food at its peak flavor and nutritional value. Including a variety of berries, fruits, and vegetables in your diet is an easy way to ensure you’re getting all the nutrients your body needs. Here are a few examples to focus on, along with their key vitamins and minerals:
Squash and pumpkins are great sources of fiber, vitamin A, and vitamin C. These vegetables support digestion, eye health, and the immune system, making them perfect additions to your fall diet.
Berries:
Late summer and early fall provide a variety of berries like strawberries, blackberries, blueberries, and raspberries. These berries are rich in antioxidants, particularly vitamin C, which supports immune function. They also provide manganese and fiber, which are great for digestion and overall gut health.
Fruits:
Seasonal fruits such as peaches, pears, and apples are widely available during this time.
Peaches are high in vitamin A and potassium, which are great for skin health and muscle function.
Pears are a good source of fiber and vitamin C, supporting digestion and immune health.
Apples offer vitamin C, potassium, and a variety of antioxidants, which help reduce inflammation and support heart health.
Vegetables:
Fall is the season for a variety of vegetables, especially leafy greens, root vegetables, squash, and pumpkins:
Leafy greens like kale, spinach, and Swiss chard are loaded with iron, calcium, and vitamins A, C, and K, supporting everything from bone health to immune function.
Root vegetables such as carrots, beets, and sweet potatoes are packed with beta-carotene (which converts to vitamin A), vitamin C, and potassium, promoting eye health, immune function, and balanced electrolytes.
Keep Moving as the Temperature Drops
As the cooler weather sets in, it’s a great time to adjust your physical activity. While the intense heat of summer may have limited outdoor exercise, fall offers a perfect opportunity to embrace the crisp, fresh air and enjoy the outdoors. Regular movement is essential for maintaining a healthy body and mind. Not only does it help improve cardiovascular health and boost energy levels, but it also supports mental clarity and reduces stress.
The weather should never be an excuse to avoid physical activity. Whether it’s a bit cooler or even drizzling, bundling up and stepping outside can refresh your mind and body. Here are a few easy ways to incorporate more movement as the temperature drops:
- Walk more: Take advantage of the cool, crisp air by walking through nature or around your neighborhood. Walking is a simple way to boost your mood, improve cardiovascular health, and clear your mind.
- Try outdoor yoga: Cooler temperatures make it more comfortable to practice yoga outside. A session in your backyard or at a park can provide a grounding experience, keeping your body flexible and strong.
Get involved in fall activities
The season brings unique opportunities for fun and movement, like apple picking, pumpkin harvesting, or hiking. These activities allow you to enjoy the changing scenery while keeping active.
By staying active and adjust to the seasonal change with nourishing foods, you’ll support both your physical and mental health. It’s all about making simple, manageable steps to maintain balance and well-being through every season, regardless of the weather.
