10 effective tips for good health this fall

10 tips for feeling good in fall

Get vaccinated against COVID-19 and flu

Respiratory illnesses, such as flu and COVID-19, become more prevalent in the fall. The most effective way to protect yourself is through vaccination. COVID-19 vaccination and booster shots significantly reduce the risk of severe illness and hospitalization. For example, vaccinated people aged 65-74 have an 88-96% lower chance of hospitalization. Vaccinated individuals are also at a much lower risk of fatal outcomes from COVID-19.

Flu vaccination is equally important for protection against seasonal viruses. Vaccines are available in hospitals and pharmacies. Be sure to consult your family doctor for personalized vaccination advice.

Support your immune system

Strengthening your immune system is key to staying healthy. Follow a balanced diet, avoid stress, and ensure you get quality sleep. Staying hydrated improves immune function. Certain foods may also help prevent colds, such as citrus fruits, yogurt, and other fermented dairy products, nuts, spices, herbs, and fiber-rich vegetables.

Take a break from social media and go for walks

According to a 2020 study, excessive social media use negatively impacts mental health. This is especially crucial for people constantly exposed to negative news, like war-related news, etc. Fall is the perfect time to enjoy outdoor walks and physical activity. It will not only improve your mood but also boost your immunity.

Eat seasonal fruits and vegetables

Enjoy seasonal produce like beets, cabbage (Brussels, cauliflower, white), carrots, eggplants, pumpkins, zucchini, grapes, and apples. These fruits and vegetables are rich in vitamins and minerals that strengthen your health. Roast vegetables with minimal oil, salt, and pepper for delicious and healthy dishes.

Choose healthy snacks

Fall evenings may tempt you to snack in front of the TV, but it's better to choose healthier alternatives. Instead of chips and pizza, opt for raw vegetables with hummus, fresh fruit, boiled eggs, or nuts. This will help maintain a balanced diet and make you feel better.

Include pumpkin in your diet

Pumpkin is a true fall superfood, rich in vitamins A, C, E, fiber, and potassium. It can be used in a variety of dishes, and pumpkin seeds are an excellent source of plant-based protein, fiber, and magnesium.

Add cranberries and persimmons to your menu

Along with apples and pears, cranberries and persimmons are great fall fruits. Persimmons are high in fiber and vitamin C, while cranberries contain polyphenols that protect the urinary tract and strengthen the cardiovascular system. Studies show that cranberry juice may prevent recurrent urinary tract infections.

Limit your sugar intake

You don't have to completely give up sweets, but it's important to consume them in moderation. Try to replace candies with healthier options like dried fruits. If you buy sweets, keep them out of sight and instead place nuts or fruits on the table.

Take care of your mental health

Fall can lead to reduced social interaction and feelings of loneliness. It's important to make time for yourself, engage in activities you enjoy, and maintain connections with loved ones.

Schedule medical check-ups

Regular medical examinations help detect health issues early. This allows for effective treatment and can even save lives. It's also a good opportunity to review your medications and adjust them if necessary.

This material is for informational purposes only and should not be used for medical diagnosis or self-treatment. Our goal is to provide readers with accurate information about symptoms, causes, and methods of detecting diseases. RBС-Ukraine is not responsible for any diagnoses that readers may make based on materials from the resource. We do not recommend self-treatment and advise consulting a doctor in case of any health concerns.