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Healthy Tips for Fall

by | Oct 11, 2020 | Health, News

Given the times, the flu season poses a bigger danger to you than usual. You must keep yourself healthy to fight off any of the viruses that may infect you.

Reading on will teach you what steps you need to take to keep yourself healthy this fall.

Eat a Diet that Boosts Your Immune System

You can boost your immune system by eating the right diet. There are plenty of delicious healthy foods that can give your body the edge against diseases.

Here are a few healthy foods to try for boosting your immune system:

  • Blueberries give you access to the flavonoid known as anthocyanin. It is an antioxidant that can protect your immune system and keep it functioning optimally.
  • Turmeric is a spice you can use for cooking. It contains the compound curcumin, which improves your immune response.
  • Sweet Potatoes contain Vitamin A, which strengthens your immune system. It may help protect your skin from UV rays.
  • Oranges contain Vitamin C, which helps boost your immune system.
  • Ginger has antioxidants that prevent your cells from being damaged, allowing your immune system to work at its best. It also has anti-inflammatory properties, which can bring relief to your sore throat when made into tea.

Changing your diet to healthy foods with many nutrients can help your body better fight diseases.


Get Adequate Sleep

Your body needs the right amount of sleep to function properly. The right amount of sleep is at least seven hours if you’re an adult. A lack of sleep can compromise your immune system leaving you vulnerable to infections.

If you are having trouble sleeping, here are a few tips to help you sleep:

Light therapy

This form of therapy requires you to lower your exposure to light at night. This means shutting off the lights in your home or dimming them to minimize your light exposure.

The lack of light will trigger your body to produce the sleep hormone melatonin. This hormone will help facilitate your restful sleep.


Drinking tea is an effective way for you to fall asleep naturally with no side effects. Different types of tea contain many properties that can help you sleep.

Here are some teas that you can try to help you fall asleep:

  • Chamomile tea gives you access to the natural antioxidant known as Apigenin. This antioxidant binds to specific receptors of your brain to decrease your anxiety and invite sleep.
  • Lavender tea has an aroma that relaxes your body and puts your mind at ease.
    Drinking the tea while sniffing the aroma will help you relax and fall asleep. It works as a sedative by interacting with your neurotransmitter to help quiet your brain, which reduces your anxiety and restlessness


Eating right and on time

You should not eat refined sugars at night. This means no candy, chocolate, cookies, etc. before you go to bed. The sugar will act as a stimulant that will prevent you from sleeping. You must also not eat a heavy meal before going to bed.

Your body will try to digest your heavy meal as you sleep. The digestion process will keep you awake.


Exercise Regularly

Exercising regularly keeps your body strong enough to prevent injuries and infections. Regular exercise provides you with a plethora of benefits.


These are some of the benefits exercising grants you:

Weight Control
Your diet and exercise routine are the biggest determinants of your weight. The right diet complemented with the right exercise routine will prevent you from becoming obese. You must burn more calories than you consume if you are to lose weight.

Lower Your Risk of Heart Disease
Exercise strengthens your heart and improves your circulation. Better circulation raises the oxygen levels in your body to minimize your risk of developing heart disease.

Improves Your Mental Health
Exercising causes your body to release natural pain killers known as endorphins. These natural pain killers can lift your mood and help you relax.

Improve and Maintain Bones and Muscles
Exercising regularly can help you increase your strength by building up your bones and muscles. At 30 years old your bone mass will start to degrade. Exercising regularly can stop degradation to minimize your risk of injuries.

Better Sleep
The endorphins your body releases relaxes you helping you fall asleep. Now that we have covered the benefits of regular exercises, it’s time to decide which exercises to try.

Here is a list of simple exercises you can do at home without equipment:

  • Lunges
    Lunges improve your balance, which promotes better movement while increasing the strength of your glutes and legs.
  • Pushups
    Push-Ups can be performed anywhere using only your bodyweight. They strengthen your pectoral muscles, triceps, and shoulders to build your upper body strength.
  • Aerobic exercises
    Aerobics reduces the risk of you developing heart disease, type 2 diabetes, obesity, and many more diseases. It also increases your cardiorespiratory fitness by helping your body use oxygen. You can find free aerobic classes on Youtube to get you started.
  • Situps
    Sit-Ups strengthen your transverse abdominis, rectus abdominis, hip flexors,
    obliques, neck, and chest, which helps promote good posture.

You can find plenty of free videos on Youtube that can show you how to do these exercises correctly.


In the end, there are plenty of steps you can take to keep yourself healthy. Eating the right diet, getting the right amount of sleep, and exercising regularly can strengthen your body enough to fight off infections.

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