As a summer lover, I am begrudgingly acknowledging that it is officially autumn. Even though I’m sad to see summer go, I can admit there are plenty of nice things about fall... first of all I love the produce, like beets, which are one of my favorite vegetables. There’s also something very cozy about fall activities, like apple picking and baking pumpkin bread. I suppose the changing leaves are aesthetically pleasing too. Have I convinced anyone else by now?
Here are some seasonally-relevant health tips while we appreciate fall!
1. Hydrate – as it starts to get cooler, we sometimes forget to drink water (since we’re not reminded by feeling hot or sweating like we are in the summer). Even so, it’s just as important to stay hydrated! Drinking enough water helps support a strong immune system (so we’re more prepped for flu season) and helps us regulate our body temperature, which is important as it starts to get colder.
2. Take a walk – the weather is pretty great right now, not too hot, not too cold; the leaves are changing – it’s the perfect weather and scenery to enjoy a brisk walk and get some fresh air. Bonus points if you do it with a buddy for some social connection or after a meal to help support digestion and blood sugar control. Movement after meals has an abundance of benefits: it stimulates peristalsis, AKA the natural contractions of the intestinal muscles that help move food through the digestive tract; exercise can also help prevent bloating by moving gas through the GI tract, and can stimulate the colon which can help prevent constipation. If you weren’t lacing up your sneakers yet, walking after eating also helps regulate blood sugar because your muscles take up glucose from your bloodstream to power the movement.
3. Eat seasonal foods – fall boasts some of the most delicious and colorful fruits and vegetables, making it easy to eat the rainbow. All the different colors offer different vitamins and minerals. Some seasonal favorites are sweet potato, squash, pear, beets, pumpkin, and apple. As a fun challenge, try incorporating a new seasonal item into your diet each week. You’ll get more nutrients and more variety.
Curious about the health benefits of some of these foods? Many orange vegetables, like sweet potatoes, butternut squash, and carrots contain antioxidants like beta-carotene, which your body uses to produce vitamin A (and is responsible for the bright orange hue). Vitamin A is essential for vision, immune system, and skin health. Beets are also antioxidant-rich, containing betalains, the compound that gives this root vegetable its rich purple pigment. Beets are high in nitrates, helping to lower blood pressure, and have strong anti-inflammatory properties, which can help reduce the risk of conditions like heart disease, cancer, and diabetes.
Here are 3 fall recipes to celebrate all this season has to offer:
Roasted Carrot Ginger Soup
https://www.chefsouschef.com/carrot-and-ginger-soup/#recipe
Healthy Pear Crisp
https://booboosbakery.com/healthy-pear-crisp/
Fall Harvest Salad
Combine greens of choice (I think arugula and kale would be great here) with chopped apple, roasted butternut squash, roasted beets, a handful of pumpkin seeds, and chopped pecans. Top with a simple tahini maple vinaigrette (extra virgin olive oil, apple cider vinegar, a spoonful of Dijon mustard, tahini, and a drizzle of maple syrup). Enjoy the most colorful, flavor- and nutrient-packed dish.
Reach out to dietitian@cardiologistnyc.com or visit https://www.cardiologistnyc.com/contents/dietician for more specific and individualized tips!
