The days are getting shorter, and the morning temperatures cooler. The transition to autumn is happening quickly this year, so it's high time to prepare the whole family for the change. Here are some tips to help you experience the cooler season in a healthy and enjoyable way.
Prepare the Autumn Clothes
Make sure you have a suitable quilted, wind, or rain jacket on hand for everyone in the family. Also, switch your footwear from flip-flops and sandals to low shoes or trainers. A thin scarf or an extra layer of clothing can help keep you warm and prevent colds.
Tip: Dry your wet hair with a hairdryer before leaving the house to avoid catching a chill.
Strengthen the Immune System
A strong immune system is the best defence against colds and flu. A balanced diet is essential for boosting the immune system. Vitamin C and zinc, found in foods such as citrus fruits, berries, peppers, nuts, and whole grains, are particularly important.
Tip: Incorporate fresh fruits and vegetables into your family meals every day, and focus on creating varied and nutritious dishes.
Exercise in the Fresh Air Every Day (at least 7,000 steps)
Even in cooler weather, outdoor exercise is vital. Walking, jogging, or cycling in autumn strengthens the immune system, improves circulation, and helps clear your mind. Plus, you get the daylight you need to maintain vitamin D levels. Plan for at least 30 minutes (or more if possible) of outdoor activity daily until you’ve adjusted to the new rhythm.
Tip: Plan regular outdoor activities with the kids. A walk through the autumn forest is not only healthy but also a wonderful way to enjoy the beauty of nature.
Rest and Adequate Sleep
With shorter days and longer nights, the need for rest increases. Sufficient sleep is essential for the body to regenerate and strengthen the immune system. Establish a relaxing evening routine that helps you unwind and ensures a good night’s sleep.
Tip: Reduce screen time before bed and create a peaceful sleeping environment. A warm bath or a cup of herbal tea can help you relax at the end of the day.
Do not forget to drink
Even when temperatures drop, staying hydrated is important. Warm drinks like herbal tea or hot water with lemon and honey are both healthy and soothing.
Tip: Start your day with a cup of ginger tea and lemon. It refreshes you and provides a good dose of vitamin C.
Take Care of Your Mental Health
The darker days can sometimes affect your mood, making it important to take care of your mental well-being. Activities such as yoga, meditation, or simply walking in nature can help you stay balanced and reduce stress. Cold and wet weather can also tempt us to sit on the couch and spend more time on digital devices, which can be unhealthy for the mind. Take breaks from screens or swap them for a good book.
Tip: Keep up with social connections—organize walks, trips to the cinema, or theatre outings with loved ones to stay engaged and uplifted.
