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9 Simple Ways to Stay Healthy This Fall

September 18, 2025

Pumpkin spice, bonfires, and flannels might be everywhere, but so are colds, flu, and a lot of reasons to let healthy habits slide this fall. Shorter days, cooler weather, and endless comfort food? It’s a tough combo.

But fall doesn’t have to derail your health.

“Fall is actually a great time to reset routines,” says Ulysses Wu, MD, with Hartford HealthCare. “A few small, consistent habits can make a big difference in how you feel heading into winter.”

Here are nine easy ones to add to your list.

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1. Wash your hands.

Obvious? Sure. But also one of the most effective ways to keep germs away. Cold and flu viruses spread easily when we touch shared surfaces and then touch our face.

“Handwashing is still one of the simplest and most powerful tools for preventing illness,” says Dr. Wu. “It doesn’t sound like much, but it works.”

So keep it simple: scrub with soap and warm water for at least 20 seconds. If you’re on the go, alcohol-based hand sanitizer is a solid backup.

2. Get your flu shot.

And while you’re at it, ask your provider about RSV and COVID shots, too, Dr. Wu urges.

“Vaccines are the safest and best way to protect yourself and the people around you,” Dr. Wu says. “It might be a minor inconvenience – but you’ll regret skipping it when you find yourself with a bad case of the flu this winter.”

By getting vaccinated, you’re not only guarding your own health but also helping protect children, older adults and anyone with weaker immune systems — one of the best ways to set yourself up for a healthy fall.

3. Don’t skimp on sleep.

The days are shorter, but your to-do list probably isn’t. When life gets busy, sleep is often the first thing to go.

“Lack of sleep weakens the immune system and makes it harder to fight off infections,” Dr. Wu notes. “Aim for seven to nine hours.”

If you struggle to wind down, try a bedtime routine: dim the lights, silence notifications and skip that late-night scroll. Your body will thank you with better energy and stronger immunity.

4. Load up on fall produce.

Apples, squash, sweet potatoes, kale, root vegetables — fall is full of delicious, nutrient-dense produce.

“Eating a variety of fruits and vegetables gives your body the vitamins and minerals it needs to stay healthy,” says Dr. Wu.

Bonus: seasonal produce tends to be fresher and more affordable. A bowl of roasted squash or a crisp apple can give your body the boost it needs as the weather cools.

5. Stay active, even when it’s chilly.

Hibernation might be tempting in the colder months, but your body still needs movement to stay healthy.

“Regular exercise boosts immunity and keeps your energy up,” Dr. Wu says. “Even a brisk walk outside can help. Don’t let the shortening days affect your routine or be the reason to not do something to unwind.”

If the cold is too much, try an indoor option: yoga, dance, strength training or even just stretching in your living room to keep a healthy fall routine going.

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6. Drink water (not just cider).

Between pumpkin spice lattes and hot cocoa, plain water can get overlooked.

“Hydration is key for your immune system, energy and focus,” says Dr. Wu. “And no, coffee doesn’t count.”

Carry a reusable water bottle, add fruit for flavor, or warm up with herbal tea. However you get it, aim for steady hydration throughout the day.

7. Manage your stress.

Back-to-school season, holidays around the corner — fall can get overwhelming fast. And stress isn’t just mental; it shows up in your body too.

“Stress directly impacts your immune system,” Dr. Wu explains. “Find ways to unwind, whether it’s reading, exercising or just taking a walk”.”

If you can, schedule downtime like you would any other appointment. Protecting your mental health is one of the best ways to protect your physical health.

8. Keep up with routine care.

Don’t let appointments slip just because your calendar feels packed. Preventative visits are easier to keep up with than unexpected health scares.

“Preventive visits and screenings are especially important this time of year,” Dr. Wu says. “They can help us catch issues early.”

Think of it as routine maintenance — like checking your furnace before winter. A quick check-in with your provider can prevent bigger problems later.

9. Know when to stay home.

If you’re not feeling well, resist the urge to power through.

“Showing up sick just spreads germs to others,” Dr. Wu says. “Rest is one of the best medicines you can give yourself – and your coworkers will thank you. If you absolutely have to be around others while sick, consider wearing a mask.”

Taking a sick day may feel inconvenient, but it speeds up recovery and keeps your community healthier, too.

Here’s the bottom line.

Staying healthy this fall doesn’t mean giving up pumpkin spice or cozy nights in — it’s about balance.

“Make small, consistent choices,” says Dr. Wu. “They’ll add up, and you’ll head into winter feeling stronger.”