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3 Tips to Stay Healthy This Fall


Did you know that the “cold and flu season” isn’t actually a season of the year? But, because of the amount of people getting sick during this time of the year, it has become a commonly used expression. It has also become common for individuals to just expect they are going to get sick at some point or a few points during this time of the year. The good news is that we can take simple measures to prevent ourselves from becoming sick and to recover more quickly if we do get sick. Below are just 3 ways to stay healthy this fall season.


  1. Eat a RAINBOW diet!
    1. Getting all of the colors of the rainbow (at least 9 colors per day) from a diet rich in fruits and vegetables is essential for optimal health. To prevent frequent colds and flus, ensure you are receiving a variety of nutrients and minerals from fresh, whole foods.
      1. AVOID: added sugars, gluten, dairy, trans fats, and artificial food additives. Eliminate packaged and processed foods.
      2. EAT immune boosting foods: citrus foods (oranges, lemons, limes, bell peppers), ginger, garlic, turmeric, green tea, leafy greens
        1. Some seasonal fall foods to try: acorn squash, beets, eggplant, kale, pumpkin, root vegetables, dark leafy greens, and broccoli.


  1. Get your Vitamin D levels checked
    1. Vitamin D lowers inflammation and turns on mechanisms in the immune system to fight off infections. When our Vitamin D levels are low, we tend to be more prone to illness.
    2. One of the biggest reasons for low Vitamin D levels is the lack of exposure to sunlight; many people work during the day and are not able to have access to direct sunlight. Even when individuals enjoy the sunshine, the use of sunblock prevents access to Vitamin D absorption. Although sunblock is effective, it is best not to apply for the first twenty minutes to sun exposure. Also, the standard American diet lacks foods that are high in Vitamin D.
    3. Have your levels checked (60-100 ng/mL is optimal) and take a Vitamin D supplement to ensure adequate levels.


  1. Take a hike!
    1. We all know exercise is good for us but many of us don’t get enough exercise throughout the week. Why it is so important, especially when gearing up for the fall and winter season, is that movement is crucial for proper circulation and lymphatic drainage. Movement allows us to remove waste materials out of our cells, increase oxygenation, and bring more nutrients to our cells. This helps us fend off colds and flus and bounce back more readily if we do fall ill.
    2. With the weather cooling off, explore new hiking trails or engage in some type of daily movement that you enjoy. You’ll feel lighter, stronger, and more refreshed.
    3. Use an app like AllTrails if you go hiking to keep you on track.


To avoid the sniffles, start with these three measures to boost your immune system to stay healthy this fall. Food is the best medicine, so starting with foods that strengthen our immune system response is imperative. There are many other ways to address your immune system naturally and taking immune supportive supplements is beneficial to maintaining an optimal state of health.


Be well,

Dr. Yas