The autumn season brings with it outdoor activities, seasonal celebrations, along with shorter days and colder temps. Fall is a fantastic time to focus on health and fitness by taking advantage of the season’s fresh produce and moderate weather.
Start your fall off right and fend off flu season with these helpful tips to stay healthy. Start taking advantage of all the health benefits that the fall season brings today!
Seasonal Produce
Fall offers a bounty of fresh fruits and vegetables that are not only delicious but also packed with nutrients. With school back in session and more chances of catching a cold, it’s an important time to keep your body as healthy as possible. Keep reading for our list of the best fall produce.
Delicious Autumn Fruits
Apples: High in fiber and antioxidants, apples are great for snacking and can be used in a variety of dishes including salads, pies, and cider. If there are orchards in your area, turn this produce into a full day event by going apple picking with family.
Pears: Another high-fiber fruit, pears are delicious and versatile. Try roasting them with cinnamon and cardamon or poach them. Pears are known to be an anti-inflammatory as well as great for your heart and gut health.
Cranberries: These are rich in antioxidants and can be used in sauces, salads, and baked goods.
Pomegranates: Packed with antioxidants and vitamins, pomegranates are perfect for adding to salads, as a refreshing juice, or eating on their own.
Nutrient-Rich Vegetables
Pumpkins: Rich in vitamins A and C, pumpkins are great for soups, roasting, and baking.
Squash: Varieties like butternut, acorn, and spaghetti squash are nutrient-dense and versatile.
Brussels Sprouts: These are high in fiber and vitamins. They can be roasted, steamed, baked, or sautéed.
Sweet Potatoes: Loaded with vitamins A and C, sweet potatoes are great for roasting, mashing, or baking.
Eating seasonal foods has been shown to taste better, be better for your health, and environmentally sustainable. Visit your local farmer’s market to get the freshest variety!
Hydrate & Boost Your Immune System
Don’t forget to include plenty of water as part of your daily routine. Even though you don’t lose as much water from sweating in the summer, the dryness of the air causes us to dehydrate just as quickly. The heat in your home also causes further dehydration indoors.
The colder temperatures bring cravings for comforting warm beverages such as herbal teas with ginger and cinnamon. These herbs are great for boosting your immune system! Incorporate a soothing tea to your morning or evening routine.
Stay Active with Fun Fall Activities
Take advantage of the cooler weather by engaging in outdoor activities like hiking, running, biking, or walking. Outdoor chores such as raking leaves are a simple way to get fresh air and get your heart pumping.
However, don’t underestimate the challenge of yard work! In fact, the strain of raking leaves can not only create muscle pain and injuries, but can cause a heart attack or stroke in those at risk. Be sure to stretch beforehand, take breaks, and drink plenty of water throughout.
Consistency is Key
Establish a regular exercise routine that includes a mix of cardio, strength training, and flexibility exercises.
Consistent activity can help you maintain a healthy weight to prevent health problems such as diabetes which can lead to life threatening conditions like heart attack or stroke. The American Heart Association recommends at least 2.5 hours of heart-pumping physical activity a week.
Strength Training: Incorporate strength training exercises to build muscle and boost metabolism. Lifting weights or using resistant bands are an inexpensive, yet effective way to strengthen your body from the comfort of your own home.
Look for opportunities to stay active throughout the day, such as taking the stairs, walking during breaks, or doing short workouts. Be sure to wear reflective clothing if you plan to exercise outdoors early in the morning or in the afternoon, as daylight hours continue to shorten.
Mental Health
As we shift into shorter days and colder weather, millions of Americans find that they feel less motivated and experience varying levels of depression. Season Affective Disorder (SAD), more commonly known as the “winter blues,” can have a serious effect on your mood and is partially caused by the lack of daylight.
SAD is often treating with light therapy, Vitamin D, psychotherapy, and antidepressants. Eating healthy foods and exercising regularly can also help to counteract the depressive feelings that come with SAD.
Enjoy a Safe and Healthy Fall
There are so many exciting things to look forward to during the fall! Whether your pumpkin picking with friends, exploring new outdoor hikes in the fall foliage, or taking your kids trick or treating, there are so many ways to have fun this fall.
By incorporating these healthy eating and fitness tips into your routine, you can get into great shape and feel your best as the holiday season approaches. Stay on top of your health by scheduling an appointment here. HeartCare Associates is here all year long to care about your heart and you!