Fall into Wellness | Healthy Living

Steps to take right now rather than waiting for the new year

  • Wednesday, October 10, 2018 4:30pm
  • Life

Fall is a wonderful time of year to revisit health and fitness goals. With the days getting shorter, the evening is a perfect time to try new cooking recipes or attend an exercise class at the gym. I have some easy wellness tips for the fall weather that will be helpful to maintain a healthy lifestyle.

Shopping for produce in season is the best way to support Nature’s own gifts to keeping us healthy. In the fall and winter foods with vitamin A like squash, pumpkin, and carrots help prevent cold/flu by enhancing respiratory health.

Try experimenting with fall flavors and making healthy alternatives. For example, making your own pumpkin spice coffee drink can save money and calories. Take 1 cup coffee, 1 tablespoon pumpkin puree, 1 dash cinnamon, 1 dash nutmeg, 3 tablespoons milk, 1 teaspoon unsweetened vanilla, a half tablespoon raw honey and blend together for a delicious, homemade fall coffee.

For breakfast, make your morning smoothie thicker by adding less water, put it in a bowl and top it with pumpkin seeds, chia seeds, fresh fig pieces, fresh apple pieces and coconut flakes for a delicious breakfast alternative.

Try not to wait until January to make a healthy fitness resolution. Once it starts getting more rainy and darker weather, it will be easy to roll up into a ball on the couch instead of exercising. I recommend joining a gym before the new year to get a head start. Implementing some kind of sauna or steam in with an exercise routine can support the body’s natural detoxification process. Trying something fun like kickboxing, or indoor swimming can keep you fit indoors all year long.

As grilling season dwindles, consumption of fish goes down as well. To supplement omega-3’s instead of fish, try increasing foods like walnuts, chia and flax seeds into the diet. Taking a good quality fish oil with vitamin D3 can help support brain health and mood through the dark gray days of fall. Homemade bone broth can also help support collagen for healthy bones, nails, hair and skin.

Make an effort to socialize with friends and family this fall. Loneliness has been shown to shorten life longevity.

Visit a new place like a pumpkin farm, or go listen to music in a new restaurant.

Planning a trip for the spring will break up the gloomy weather days in the coming months. Try making new friends based on similar hobbies. If you have recently moved locations try to hold a neighborhood fall gathering to meet some new neighbors. Laughing and making new connections are good for the brain and body.

Dr. Allison Apfelbaum is a primary care naturopathic physician at Tree of Health Integrative Medicine clinic in Woodinville.

More in Life

Dr. Partridge bringing families together

Has run Virginia Mason’s Down Syndrome Program for nearly six years.

Wine and art on tap in Issaquah

Downtown tasting and entertainment walks resume.

King County Library System (KCLS) is named the leading U.S. library with 4.8 million digital checkouts in 2018 for the fifth year in a row by Rakuten OverDrive. Photo courtesy of KCLS Facebook.
King County Library System exceeds 1 million digital checkouts in 2018

KCLS leads the record for the fifth year in a row

New Year resolution: Love yourself

Love yourself in 2019 and watch the positive changes.

Jiff Searing paints the door frame of the tiny house during the volunteer event on Saturday. Evan Pappas/Staff Photo
Issaquah citizens build a tiny house for the Low Income Housing Institute

An work party was held in Issaquah to build and donate a house to a low income tiny house village.

Diane Gillespie. Photo courtesy of Diane Gillespie
OPINION: Sleeping in troubled times

While adequate sleep is critical to good health and longevity, sleep deprivation is currently on the rise.

31st annual Reindeer Festival returns to Cougar Mountain Zoo

Cougar Mountain Zoo will run the 2018 Reindeer Festival every day until Dec. 23.

KCLS launched its first podcast called “The Desk Set.” The podcast is hosted by librarians Britta Barrett and Emily Calkins. Photo courtesy of “The Desk Set.”
KCLS launches first podcast, The Desk Set

Librarians Britta Barrett and Emily Calking co-host new podcast.

Nancy Stewart will preform her concert series in various libraries throughout King County. Families can visit the KCLS website to find upcoming concerts. Courtesy of Nancy Stewart.
Nancy Stewart’s ‘A Season for Singing’ concert coming to a library near you

King County Library System prepares for its annual Season of Stories and Songs.

Community gathers for annual Day of the Dead celebration

On Nov. 3, communtiy memebrs came out to the Issaquah Latino Club’s annual Day of the Dead event.

Detox for your body and mind

Dr. Allison Apfelbaum is a naturopathic primary care doctor in Woodinville.