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Healthful Ways to Prepare for Fall

September 7, 2023

Healthfull ways to prepare for fall

Table of Contents

Table of Contents

As exciting as the transition to fall is, that lingering Texas heat can still be quite exhausting, don’t you think? For me, strolling along the Trinity Trail has become less appealing than watching The Office indoors. If you’re looking for a fresh dose of inspiration or a handful of suggestions to maintain your well-being as autumn approaches, here are our top tips to stay healthy and invigorated!

Hydrate

Drink at least 64 fl oz of water daily, and more if you’re outside. Add electrolytes when sweating a lot (like gardening, hiking, or on a camping trip). A dietitian can assist you with calculating your body’s fluid requirements based on your physical activity level, sweat production, or medical concerns. A good rule of thumb is that if your urine is yellow or dark, you’re not getting enough water. Clearer urine means good hydration because it is less concentrated.

Tips to drink more water:

  • Have water handy that is the temperature you prefer (if you like ice-cold water and you only have room temp, you’re less likely to drink it).
  • With any new habit you’re trying to implement, it can be easier if you associate it with something you’re already doing throughout the day. For example, taking a few swigs of water every time you use the restroom will make you use the restroom more and you’ll end up drinking more because of it! These apps are also helpful to remind you to drink throughout the day: 
Learn to Love the Sun

Get 15 minutes of sun exposure to increase your vitamin D levels (but don’t forget the sunscreen). You only need to expose the amount of skin equivalent to your face and hands in order to get the body’s vitamin D production going. So no need to pull out the swimsuit if you don’t want to!

Check out our instagram post to learn more about vitamin D.

Take Advantage of Seasonal Fall Produce

Start with apples, pumpkins, pear, kale, or sweet potatoes! You can incorporate several of these at once in an autumn sweet potato and kale salad.

De-stress

Stress can raise blood sugar, blood pressure, and cortisol levels in the body. So, combat those negative side effects by de-stressing and going on a picnic, doing water sports, making family dinners, hiking by a lake, playing board games, or doing yoga/ meditation.

Create a support system of people you can trust, and lean into your non-food related hobbies like crafting, dancing, doing word puzzles, etc.!

At Doherty Nutrition, one of our favorite ways to destress after a long day is by reading a good book! Explore some of our recommendations here.

Conclusion

As temperatures start coming down and routines start to normalize, this can be a great opportunity to start making some healthful habits that last a lifetime. And who knows? Maybe I’ll see you on the Trinity trail in a couple weeks!

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Resources

Pediatric Nutrition: Policy of the American Academy of Pediatrics

Kleinman RE, Greer FR. 7th ed. Elk Grove Village, IL: American Academy of Pediatrics; 2014.

Pediatric Nutrition

Samour, PQ, King K.  4th ed. Sudbury, MA: Jones & Bartlett Learning; 2012

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Diana Figueroa, Registered Dietitian Nutritionist, RD, LD

Diana Figueroa

RD, LD
Habla Español
Licensed in TX

Associate Clinical Manager

Meredith Link, Registered Dietitian Nutritionist, RD, LD

Meredith Link

RD, LD
Licensed in AR & TX

RD II: Advertising & Marketing Specialist

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