Stay HLTHY This Fall
This Sunday, September 22, marks the official beginning of the fall season - though in some places you may already be feeling and seeing the change. As we leave the long, hot, sun-soaked days of summer behind for crisp morning air, changing leaves, and that ubiquitous pumpkin-spiced flavor, the HLTHYher coaches are sharing some seasonal health tips!
A new season is a great time for self-reflection. Sit down and spend some time taking stock. Ask yourself: “What habits do I want to bring with me into fall, and what habits do I want to leave behind?”
A common side effect of GLP-1 medication is nausea, and soups and stews can be a great stomach-soothing choice. Opt for recipes high in protein and fiber (take a look at some of these seasonal options). Bonus tip: Freeze soups in muffin tins and then put them in a freezer bag to store, taking out one portion at a time!
The fall is a great time to look into your community’s resources! Sports leagues, yoga classes, art classes, and more typically start up in the fall and are great ways to expand your social circle and stay active.
Fall is an ideal season to get outside and move, and movement is an important habit to build as a woman taking GLP-1 medication! A regular exercise habit can help you build muscle, manage stress, boost energy, and improve overall health. Rake leaves for a challenging full-body workout, or head out for a walk (through a pumpkin patch or corn maze, perhaps?) to get more movement in your day!
Research into positive psychology shows that gratitude can help improve our mental health, and with Thanksgiving approaching, it’s a great time to begin a gratitude practice. Spend a few moments each day - maybe first thing in the morning or right before you go to bed - thinking of one thing you’re grateful for.
Adjust your routine to keep your walking habit going even in cooler temperatures! If you want to keep walking outside, spend a few minutes warming up inside your home before you head out. This could look like jumping jacks, walking up and down your stairs a few times, or marching in place. If it’s too cold for you, find an indoor spot to walk; hit up the mall or a gym with an indoor walking track!
Improve your social and mental health by spending time volunteering. You could connect with a local soup kitchen or animal shelter or offer to help your neighbor out with raking leaves! It feels good to give back to your community!
Daylight savings time is on November 3 (it’ll be here sooner than you think!). This extra hour of sleep can give you a boost of energy the following day, but it’s not enough to make up for chronic sleep deprivation. Ensure you’re getting enough sleep most nights - ideally 7-9 hours.
Fall can be a great time to do a deep clean your home, but if you’re overwhelmed by the task, start small. Focus on one task per day or week: de-clutter the junk drawer, sort out any expired food in the pantry, wipe down your windows and windowsills - you get the idea! When you break up the work, you experience a feeling of accomplishment each time you cross something off your list!
Changing schedules, new activities, and the approaching holiday season can cause your stress levels to creep up. Set aside 10-15 minutes for yourself each day. Take deep breaths, take a walk, or listen to music. Give yourself time to catch up with a busier schedule! If you feel like you don’t have the time, that’s a clear sign that you need to make the time.
With the weather getting colder, it can be harder to remember to drink water. Staying hydrated is so important to aid in continued weight loss and managing unwanted side effects from GLP-1 medications. Too cold to drink water? Try herbal tea for a warm, seasonal beverage!
Get cozy! With colder temperatures, your body may be craving a bit of hibernation. Give into it; it feels good to take some time to relax. Curl up with a cozy blanket and hot beverage, and enjoy a good book or movie.
If you need support this fall, fill out our interest form at hlthyher.com/learnmore or email kristen@triadhlth.com to learn more about working with one of our health coaches!
