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19 Health & Wellness Tips To Keep You Fit Through Fall

Written by Lauren Villa

Sticking to your health goals throughout the fall and winter season can feel like a challenge—we’re revealing 19 simple and effective wellness tips to keep you healthy and fit through fall!

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Sometimes it feels like you open your eyes one morning and boom! It’s fall. The seasons change shape and you can watch as your world morphs before your eyes. The weather gets a bit colder, the days grow shorter, and our immune systems can be put to the test. To be honest, fall can catch us off-guard, and it can creep up on us just when we were getting into the groove of summer. If you’re looking for wellness tips to help you create a positive mindset, boost your immune system, make the most out of the next few months, this guide is for you. 

We believe that wellness tips are best shared, and if you love any of these tips, share them with your friends, family, and community. You never know how the person next to you is experiencing the change of seasons! 

wellness tips

How Do Seasonal Changes Affect Your Health?

It’s like clockwork for me. Every time fall rolls around I feel a little sleepier, and unfortunately… a little bluer.

If you’re like me and you know that you feel a little down in the fall or not totally like yourself when the seasons are changing, you’ll be relieved to know that it is an actual condition and many people experience these same feelings. Seasonal Affective Disorder (SAD) is a type of depression that manifests with the coming and going of seasons. Although it’s possible to have depressive episodes during the summer months the most common times for SAD to occur is during the winter. 

Here’s how it works: You start feeling depressed in late fall or early winter and the feelings go away by spring or summer. And during this time, you slump into a less productive version of yourself. The cold weather and gathering of families can give you the excuse to put away your to-do list and snuggle up with a blanket. To be clear, there’s nothing wrong with that! But if that’s becoming your default instead of an every now and then treat to yourself, your mental health may start to suffer. 

Not to mention, during the colder months, our immune systems can weaken, making it easier for us to experience colds and the flu. Good news: Supplements, self-care, and a range of wellness tips can help you keep you healthy and strong, even when the leaves are changing and the snow starts to fall. Having a list of fall health tips can help you boost immunity, combat SAD and keep your year moving along smoothly.

fall health tips

19 Wellness Tips For Fall


1. Get a healthy dose of Vitamin D

Stay healthy and positive during the fall season by making sunshine and the outdoors a priority. Repeat after me: Sunlight, sunshine, and lightboxes are my friend. Take advantage of the wellness benefits the sun provides. If you work indoors, schedule a block of time each day that you can walk or sit outside and soak up the rays. Try taking a stroll around noon, or when the sun is the brightest. When you’re indoors, try to sit near a window and keep your blinds open to allow natural light in. Whenever possible, opt for bright environments.

2. Get a healthy dose of Vitamin Sea

The ocean has incredibly positive health benefits, and being near a body of water will help you feel more relaxed and at peace. If you’re having a bad day or feeling blue, try to find some water. Although being near water usually isn’t ‘on a list of fall health tips, water is good for your health no matter the seas. Here are a few ideas to inspire your vitamin sea creativity:

3. Plan a vacation

Take your mind off of the dreary weather outside and plan a vacation that will whisk you away to warmer climates. Let yourself dream big—think about a place you’ve always wanted to travel to. You can even make a Pinterest board of all your ideas to keep you inspired.

Did you know that just thinking and planning a vacation is beneficial? From a psychological standpoint, building excitement through preparing for your vacation can lift your mood and keep your eyes on the prize, AKA sunny weather. 

4. Get together with friends

Let’s face it, as you get older it can be harder to make friends and keep up a regular schedule of spending time together. With a packed schedule of meetings, work, exercising, childcare, pet care, and running other errands, time with friends can fall to the bottom of the list.

But, did you know that cultivating friendships as you age is incredibly healthy for you? Sharing your struggles, dreams, and day-to-day with a best friend can do wonders for your mood. 

Be mindful that fall and winter can be isolating times and reaching out to friends will help you feel more connected. For extra happy points, plan a get together outdoors or somewhere where you can have access to nature and sunlight.

fall health and wellness tips

5. Exercise regularly

A list of health and wellness tips always includes exercise. That’s because when you start exercising you’ll notice healthy, positive changes that start cascading into your life. The inevitable side effects of exercise, like better sleep, lower blood pressure, and improved mood will start making you feel better from the inside out.   

Exercising releases feel-good hormones that signal to your brain that you’re happy and thriving. Regularly scheduling exercise during the fall and winter months can combat feelings of sadness and help relieve depression. 

6. Eat healthily

With shorter days and colder weather, it’s tempting to reach for food to take your mind off of things. During the fall months, “comfort food” gets a lot of attention, but it’s important to keep your system running as clean as possible so that your mind feels clear and your physical body is energized to take on the day. 

One of my favorite fall health tips is to find healthy ways to make your favorite comfort foods. Nourish yourself with fresh ingredients and tasty meals, even when it’s cold outside. Stock up on healthy soups, roasted vegetables, and recipes that won’t leave you feeling bloated or guilty. 

Here’s an easy way to healthify your pumpkin spice latte — SkinnyFit PSL recipe.

7. Slow down and spend quality time with yourself

The change of seasons is a great time to spend more time with yourself. Use this as an opportunity to slow down, say no to some of your social engagements, look inward, and connect with whatever is coming up for you. In some ways, the cold weather forces you to slow down and reflect.

8. Write

I’m not going to lie, the top of my health and wellness tips is always writing. The act of writing is so much more than putting words on a page. Writing is a release. It’s a time for reflection where you can work through emotions and improve your mood. So yeah, I’m asking you to put pen to paper. And this fall health tip is proven to be effective: Research finds that writing down your thoughts can have a positive effect on mood and can help you flush negative feelings out of your system. How’s that for fall detox! 

Dedicate time in the morning and evening to sit down with your journal and free write for 5 or 10 minutes. Not only is this a great way to unwind from the day, but it can also become a self-care ritual, paired best with a freshly brewed cup of SkinnyFit Detox Tea.

SkinnyFit Detox

9. Meditate

I couldn’t write an article about the best fall health tips without including the ultimate wellness powerhouse: Meditation. Using this season as a time to slow down and connect with your breath can lead to personal breakthroughs. To maximize the benefits of your meditation, dedicate a space in your home where you can meditate without distractions for a few minutes every day. Embrace the changes that unfold as a result of a dedicated practice! 

10. Start seeing a therapist

Many people who go to therapy feel happier, less stressed, and more capable of tackling life’s challenges. If going to therapy has been on your self-care to-do list, fall is the time to find one that you feel comfortable seeing regularly. 

11. Make a vision board

Vision boards are so, so powerful because the act of visualization is a way to fast track yourself on the path to reaching your goals. To get started with this health and wellness tip, sit down and visualize the type of life you want to start living, and you’ll soon start attracting those dreams and goals towards you. 

You’ll be happy to know that there aren’t any rules when creating a vision board. Wellness tips like vision boards are designed to push you to dream as big and beautiful as you can. Set aside time to allow your brain to enter into a place of imagination and visualization. Some helpful items to have handy are:

Ask yourself these questions to help create a vision board:

Think about each of these questions thoroughly. Allow yourself to FEEL what it would feel like to achieve your goals and have the things on your vision board. Cut out images from magazines and glue them to a larger piece of paper, or find images on your computer and make a digital vision board. Once your board is complete, hang it somewhere where you’ll see it every day. If it’s digital, use it as your screensaver and lock screen so you see it everyday! And prepare yourself for this fall health tip to totally revolutionize your life.

wellness tips for fall

12. Go to a yoga class

Are you feeling a bit achy? The change of seasons can make your bones and joints feel less fluid. Try this wellness tip and schedule a yoga class a few times a week to calm your mind and focus on the breath. Yoga can help you ground yourself in a healthy and effective way. In fact, you may notice that practicing yoga regularly helps you to stay centered during the change of seasons and curbs feelings of seasonal affective disorder. 

RELATED: 10 Simple Yoga Poses That Promote Better Quality Sleep

13. Try a light therapy class

Light therapy boxes are a simple solution to expose your body to circadian rhythms that it’s missing while you’re spending time indoors. If you sit in front of a light therapy box for 30 minutes a day, your body will release melatonin. Some studies found that it may improve depression levels caused by SAD.

14. Try out a dawn simulator

When I was researching the best fall health tips, I came across a study about using a dawn simulator, which is a device that wakes you up by mimicking the light of the sun can alleviate symptoms of SAD. And it works! A recent study found that dawn simulators helped reduce depression levels among patients with severe depression. 

15. Add aromatherapy to your routine

One of the most popular health and wellness tips out there right now is the use of essential oils. Why? They have energizing and uplifting properties that make them ideal mood boosters during winter months. Some studies have even demonstrated their effectiveness at curbing depression. Drop a few drops of oil into a bath, diffuser, or even on your pillow! Start with scents like lemon, grapefruit, and lavender, which all can influence the area of the brain that’s responsible for controlling moods.

Aromatherapy wellness tips for fall

16. Get enough sleep

Keep a regular sleep schedule to help prevent symptoms of depression. Sleep is one of the most powerful ways to keep yourself healthy and well year-round. In addition to getting the right amount of sleep, try to watch your diet, avoid overeating, and expose yourself to sunlight as often as possible.

17. Work with a coach

When we aren’t feeling our best, it can feel impossible to find a solution. It’s in these times that working with a professional coach can get you out of your rut. There are TONS of coaches on the internet and based on what you need, you can find a coach to help you see your own strengths and identify new ways to use them. Of course, this isn’t a replacement for traditional therapy, but it’s a great addition. Plus, coaches can offer wellness tips that will invigorate every area of your life!

RELATED: How To Get Your Groove Back When You’re Stuck In A Rut!

18. Boost your immune system

During this time of year, your immune system has to work extra hard to defend itself against viruses like the flu or a cold. Boost your immune system by taking supplements that are packed with essential nutrients and vitamins, like SkinnyFit Skinny Greens and Beauty Juice!

Skinny Greens has all the essential nutrients you need to boost the immune system and protect against free radicals. Superfoods ingredients in the blend that boost immunity include

Beauty Juice is packed with superfoods that protect against cell damage and strengthen your immune system in the most natural, healthy way possible. 

Click here for an immunity booster recipe.

health tips for fall

19. Moisturize your skin

The colder months can dry out your skin big time. Sometimes dry skin starts out as something manageable and quickly grow to become totally unmanageable. Stay on top of your skin game by regularly moisturizing in the AM and PM. You can even buy travel size lotions and place them in easy to remember places like in your purse, car, or desk drawer.

The Bottom Line

The start of fall is a time for new beginnings and making positive changes. Embrace the changes happening all around you with these wellness tips and set yourself up for a healthy and happy end of the year!

Wellness tips

About The Author

Lauren Villa

Holistic Health Expert., M.P.H.

Lauren is a writer, artist, and yoga teacher and passionate about helping others live a healthy life. She has a Masters degree in Public Health with an emphasis in Maternal and Child Health and has a holistic outlook on the mind-body connection. When she isn’t writing, you will likely find her at the beach, painting, or writing poetry.

  • Certified Yoga Teacher
  • M.P.H., Maternal & Child Health
  • NASM Certified Nutrition Coach

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