With the right mindset, some new recipes, and the support you need in place, you can kick off a happy and healthy fall season!
When the weather changes, it can be hard to maintain a healthy routine. Cold weather can make us long for lazy days under a warm blanket, and we often crave rich, comforting foods. Throw in a cold or respiratory illness that keeps you in bed for a few days, and it can start to feel like your health and wellness goals are out of reach.
This fall, make it a point to maintain your health and wellness. Get some tips, check out some recipes, and learn more about the resources designed to support you on your wellness journey.
Tips for a Healthy Fall
- Get up to date on your recommended immunizations. Respiratory illnesses like the flu, RSV, COVID-19, and pneumococcal pneumonia are more common in colder months. Getting your recommended vaccines at a local pharmacy or clinic is one of the best ways to lower your risk of getting and spreading contagious illnesses. Both TRICARE and the Department of Veterans Affairs (VA) follow the Centers for Disease Control and Prevention recommendations for immunizations. The best sources of information about immunizations are your health care provider or a pharmacist.
- Keep moving. If you had a summer routine that included lots of movement, like running, biking, or swimming, keep it up. Yes, it’s colder and there’s less daylight, but staying active is one of the best ways to improve your mental and physical health, boost your immunity, and lower your risk for certain chronic conditions. The American Heart Association has tips for staying safe in the cold weather, including staying hydrated and knowing the signs of hypothermia. Aim for at least 150 minutes of moderate aerobic activity per week and include balance training if you are at increased risk for falls.
- Stay active indoors. If you don’t enjoy the cold, you can still get in plenty of movement. Walk indoors at a mall or on a treadmill, complete a free online workout or yoga session, do active chores like raking or vacuuming, and incorporate movement into simple daily activities like playing with your kids. Focus on a mix of aerobic, mobility, balance, and strength training.
- Get enough rest. When your body is run down, it’s easier for illnesses to affect you. Prioritize your sleep and create a healthy sleep routine, including turning off screens a while before falling asleep, keeping your bedroom dark and cool, and more. Establish a regular sleep routine and address any sleep issues with your health care provider.
- Pay attention to your mental health. Some people experience lower mood or motivation in colder months. If you notice persistent sadness, low energy, or changes in sleep or appetite, you may be experiencing seasonal affective disorder. Find ways to boost your mood with activities such as daily walks, time with friends, or downtime with your favorite book or hobby. If you’re struggling with deeper feelings of depression or anxiety, reach out for support. Both TRICARE and VA offer access to mental health services.
- Find the sun. Vitamin D helps your body absorb calcium and fight off bacteria and viruses. You can get it naturally with exposure to sunlight, so on sunny days, get a little sunshine, even if that means sitting near the window while you eat breakfast. You can also get vitamin D through fortified foods like milk and cereal.
- Set simple goals and access resources. Small, achievable goals—like trying a new recipe or taking daily walks—can help you stay motivated. Utilize available resources, such as nutrition services, exercise programs, and mental health support through your healthcare provider or community organizations. The American Heart Association offers several ideas for setting and meeting your goals.
- Enjoy healthier comfort foods. When the weather changes outside, many of us crave heavier, creamier meals, like baked pastas, heavy stews, and thick soups. These foods can be high in saturated fat and calories, but they don’t have to be. You can enjoy good, comforting foods and keep your nutrition goals intact. For example, this recipe from MyPlate for pumpkin ricotta stuffed shells is creamy and comforting, but it’s also rich in vitamins, minerals, and antioxidants. Check out more healthy recipe ideas below.
Seasonal Recipe Ideas
- Lasagna soup – This recipe makes a hearty soup, but it’s low in saturated fat, high in protein, and made with lean ground turkey.
- Hearty pumpkin chili – Fall isn’t complete without a chili night. Try this one that uses different types of beans and ground turkey, making it high in fiber and protein but low in saturated fat.
- Creamy roasted cauliflower soup – This blended soup is creamy, but made with cauliflower florets and vegetable broth instead of heavy cream.
- Spiced baked squash – This side dish uses a seasonal vegetable and adds spices like cinnamon and nutmeg, which make it great for fall meals.
Check out MyPlate’s seasonal recipes or search through VA’s recipe library for more healthy fall-inspired dishes.
Maintaining your health and wellness can feel like a challenge any season of the year. If you’re struggling with an aspect of your health, whether it’s your nutrition, your movement goals or your mental health, help is available. Check out the resources below to find the support you need.
Resources
- TRICARE offers several resources designed to support your wellness journey. Find information about preventive care, weight management, and more.
- VA offers several nutrition-related services, including access to registered dietitian nutritionists, cookbooks and recipes, a YouTube channel with follow-along cooking videos, and more. In addition, VA’s MOVE! program is a weight management program that helps Veterans achieve a healthier lifestyle through nutrition and physical activity.
- Military OneSource has health and wellness coaching sessions for Service members and their immediate families, focusing on topics like eating better, exercise, stress management, and more.
With the right mindset, some new recipes, and the support you need in place, you can kick off a happy and healthy fall season!