Fall Wellness Tips from an Epidemiologist
The transition from summer to fall is in full sweep. The weather seems to have already gotten the memo as it settled into its fluctuating daily patterns—cold and brisk air to hot, but nonetheless, a sweet spot for some who grew tired of the summer heat.
Usually, the autumn equinox, typically falling on September 22 or 23, marks fall’s official beginning. As an epidemiologist, I find these seasonal patterns fascinating because they tend to highlight certain epidemic trends. But as a mom and outdoor enthusiast, fall is the best weather to do just about anything outdoorsy. Which is where it also gets a little tricky…
There’s research to believe that the human immune system actually changes strength and function with the seasons. Epidemic trends highlight more prevalent viral infections—flu, COVID-19, RSV, rhinovirus infection, to name a few during the fall season.
As the weather changes, and low temperatures force us to spend longer times indoors, weakening our immune system and making us all targets for infections, it’s the perfect conditions for respiratory viruses to thrive.
It’s a perfect storm we’re caught in, as people with weakened immune systems are more prone to getting sick and/or hospitalized.
3 Things You Should Definitely Do This Fall
1. Boost Your Immune System
A strong immune system is imperative to protect against infections and other foreign agents. Fall offers plenty of opportunities to boost our immune system even when the days get shorter, and we’re spending less time outside.
Eat fresh, seasonal foods such as pumpkins, sweet potatoes, and squash which can provide beta-carotene and vitamin C. Apples and citrus fruits deliver antioxidants and fiber to support gut health—home to roughly 70% of your immune system.
Add fermented foods like kimchi, miso, sauerkraut, kefir, or kombucha to your meals—these probiotic-rich options support a healthy gut.
2. Practice Good Hygiene
It’s important to recall the guidance that circulated during the COVID-19 pandemic, and practice good hygiene by:
- Washing your hands frequently with soap or using a hand sanitizer with at least 60 percent alcohol to kill off germs
- Covering your coughs and sneezes, washing or sanitizing your hands after
- Cleaning frequently touched surfaces like door handles or knobs, electronics, or handrails
- Wearing a mask whenever appropriate
Doing so will minimize your risk of infections this Fall.
3. Get More Sleep and Rest
Use fall’s rhythm to reset your wellness habits. Going to sleep earlier can help you get consistent, quality rest, which strengthens your immune system.
According to Yale Medicine, “those who chronically get less than seven hours of sleep a night are three times as likely to develop the common cold compared to those who routinely get eight hours or more of sleep,” says Dr. Chu.
Friends, the name of the game is self-care. For survival. For collective necessity. If you’re constantly stretched thin, your immune system will pay the price.
Get radically honest about what needs your energy and what you’d be better off without. As Chani Nicholas likes to say, no is a full sentence.
Finally, A Gentle Reminder…
Honor your body’s natural desire to slow down as daylight decreases. Revel in the things that calm your nervous system and leave you feeling nourished and properly cared for.
