The Fall season is a time for change and transformation. Green foliage turns yellow and gold, the days become shorter, and the weather is crisper. Warm comforting foods and autumn produce come into play. Routines also shift as summer vacations end and schedules fill up with school, work and additional commitments. Stressors that come with the busy day to day, the uptick in illnesses circulating and the impending holiday season can make it challenging to maintain healthy habits, namely as far as heart health is concerned. With some extra planning and attention to lifestyle, you can address barriers and embrace Fall as a time to keep your heart healthy. Check out these suggestions below.
1. Try heart healthy seasonal foods and recipes
The best way to stay healthy during any season is to consume a balanced diet full of whole grains, fruits and veggies, lean proteins and plant– based fats, and autumn is no exception. Increase variety and nutrition into your days by adding seasonal food and recipes that promote heart health. Enjoy the bounty of Fall produce such as apples, pears, pumpkin, winter squashes and pomegranates that add antioxidants and soluble fiber that can help with blood pressure and cholesterol. Crisp and juicy pears and apples make great quick snacks, as part of breakfast with yogurt or baked in the oven as a healthy dessert. Add sliced apples and pears to liven up salads and wraps. Winter squashes like pumpkin and butternut work well in soups, stews and casseroles to keep cozy with the cooler weather. Try spaghetti squash as a lower carbohydrate and calorie nutrient packed substitute for pasta. Pomegranate seeds provide a tasty, sweet crunch on salads, in yogurt or mixed in whole grain side dishes like couscous or brown rice. Focus on recipes that incorporate heart healthy fats like plant-based oils, avocado and nuts over butter and shortening.
2. Enjoy the Fall weather as an opportunity to stay active
While it might be tempting to curl up in a blanket with the onset of autumn, do not let the shorter days deter you from keeping active. Physical activity is vital to maintaining heart health in so many ways; it can help manage blood pressure, blood sugars, cholesterol and weight as well as promote better sleep and ease anxiety and stress. A general goal for those with no physical limitations is to complete 150 minutes of moderate physical activity a week (which equates to 30 minutes 5 days a week). Be sure to talk to your health care provider before starting an exercise routine if you are new to activity or have a heart condition that may require modifications. Since Fall often brings more moderate temperatures, enjoying the outdoors via walking, hiking, or biking can be a great way to get some fresh air and appreciate the change of scenery that comes with this season.
3. Remember to stay hydrated
Water is essential to life and is key to supporting many functions such as regulating body temperature, offering tissue protection and assisting in digestion. Staying hydrated is also important for the cardiovascular system as it helps the heart pump blood through the blood vessels adequately and reduces strain on the heart. If you do not consume enough fluids, dehydration can set in which can lead to fatigue, headaches, low blood pressure and dizziness, and problems with the kidney and heart in severe cases. Even with the onset of cooler weather in Fall, it is still important to remember to hydrate. Choose healthy fluids with less added sugar, fat and sodium like water, sparkling water, lower sodium vegetable juice and enjoy warm options like teas, and lower sodium broths and soups. Seasonal fruits and veggies also help boost your fluid intake as well. Steer clear of excess alcohol, caffeine and high sugar beverages that can impact hydration, blood sugar and blood pressure levels.
4. Practice good hygiene and stay up to date with medical appointments
Maintaining good hygiene is important to help minimize illnesses that come with the fall and winter season, as respiratory infections like influenza, Covid-19 and RSV can impact and potentially worsen cardiovascular disease. Regular hand washing has been shown to help prevent sickness by washing away germs our hands encounter before they are transferred to the rest of the body by touching the eyes, nose and mouth. Wash your hands with soap and, running water and clean for at least 20 seconds. Click here for a list of key times to wash your hands. It is also important to avoid touching your mucous membranes like your eyes, nose and mouth with unclean hands to prevent introducing germs. If you are at higher risk of illness or have a compromised immune system, try to avoid large crowds during peak waves of respiratory illnesses, take airborne precautions and don’t go out when sick. Fall is key time to take inventory of medical appointments and yearly vaccines that need to be scheduled before things get busy with the holidays and years end and before peak respiratory illness season begins.
5. Get enough sleep
Full schedules in the Fall can make it a challenge to get enough sleep and you may be tempted to sacrifice adequate rest. However, it is important to remember how important sleep is to overall health, namely, the immune system, our cardiovascular system and metabolism, including blood sugar control. Adequate sleep also helps mental and emotional health, to more readily manage stress and meet the demands of busy days. Inadequate or poor-quality sleep is linked to compromised heart health and can increase the risk of high blood pressure, heart disease and stroke. An average of seven to nine hours of sleep daily is recommended to support wellness. Practicing good habits to promote sleep, such as limiting napping/caffeine/screen time later in the day, creating a relaxing comfortable environment in your bedroom and trying to stick to a regular sleep schedule are all important to get your best sleep in quantity and quality.
6. Manage stress and prioritize mental health constructively
Stress can be detrimental to our health in many areas, including our cardiovascular system. Chronic stress can lead to sleep disturbances, elevated blood pressure, and unhealthy eating habits, all of which negatively affect our heart health. Make it a priority to seek out constructive ways to cope with stress such as exercise, socializing with friends/family, deep breathing, as well as prayer and practicing gratitude. Fall is a great time to enjoy time with family and friends and take time for relaxation and reflection. Social support and quality time with loved ones is key to helping reduce stress, as it can boost your mood and long-term health. Tackle activity and social support at the same time by enlisting a buddy for Fall exercise like walks, bike rides and hiking. Enjoy some solitude and self-reflection as well with a sunrise or sunset walk or meditation. Create a fun fall bucket list of seasonal activities to do like decorating, trying new recipes, going to a Fall outdoor festival to take time with others or as a solo activity as a fun break from a regular routine. A key way to tackle all the various challenges that come your way is to stay as organized as possible. Creating a positive, structured and more orderly environment is so helpful for maintaining your best and healthiest life. Engage in regular cleaning and decluttering to keep your surroundings more inviting and to stay productive. Keep track of key appointments and engagements with a calendar/planner.
Fall can be a great time of focus and fun as you take time to create habits that are good for your heart!