An 11-Step Plan for Keeping Your Health In Check This Fall

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Illustration by Maya Chastain
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The proliferation of pumpkin spice memes can only mean one thing: Fall’s here again. And while the content of your feed changes like leaves changing colors, don’t forget your health may be in transition too.
The typical health challenges of fall — cold and flu season , allergies , increased chronic pain, seasonal affective disorder (SAD) , end-of-year burnout — will be compounded by COVID-19 and the realities of sheltering in place. Add one of the most fraught presidential elections in history, and you have a cocktail of potential stress and anxiety .
So, to get ahead of the surge, we compiled an easy and actionable 11-point plan — complete with shopping lists — for keeping your health in check this fall season.
1. Be proactive about your mental health
Major Depressive Disorder with Seasonal Pattern
For all its warm pops of color, fall can actually be a time for some serious blues. As the days get shorter and the weather gets grayer, mental health becomes a real concern. Fewer daylight hours mean less opportunity for outdoor activities, which this year will include seeing your friends in a COVID-19-safe way, and they can be a catalyst for Major Depressive Disorder with Seasonal Pattern (formerly known as seasonal affective disorder).
This seasonal disorder typically occurs for people at the same time each year (for most, it happens in the fall and winter, but for some, it comes on in spring or summer).
Symptoms of Major Depressive Disorder with Seasonal Pattern:
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2. Protect yourself against a trifecta of viruses
The flu
Hey you, put down those decorative gourds for a minute, and listen up! Fall officially kicks off flu season. With the COVID-19 pandemic in full swing, influenza cases could overwhelm an already-swamped healthcare system.
The most effective way to protect against getting the flu is by getting your flu shot. Avoid falling prey to common flu shot myths . And remember, even if you might be young and unworried about what the flu will do to you, getting the shot will decrease the chance of you passing it along to someone with a weaker immune system.
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How to get your flu shot
Flu shots can be found at pharmacies like Walgreens and CVS, grocery stores, and community centers. You can also get a flu shot at your doctor’s office and use this tool to find all the locations giving flu shots in your area.
COVID-19
The global virus that’s taken over 200,000 lives in the U.S. alone is expected to ramp up this fall and winter as people are forced indoors, where there’s a higher risk of transmission . So, now’s not the time to let your guard down, folks.
If you’re feeling any of the symptoms below, stay home and isolate from others you live with. Seek emergency medical attention by calling 911 or going to the emergency room if you have trouble breathing, feel pressure in your chest, cannot stay awake, or develop bluish lips or skin.
4. Beware of fall allergy and asthma triggers
Spring usually gets the bigger bad rap for provoking allergies, but fall — and even Old Man Winter — can also bring on the sneezes and sniffles due to ragweed season (which can linger until the first good frost), mold, and spores from decaying leaves.
Cooler weather also typically means more time inside, which can increase your exposure to indoor allergens , like dust mites, pet dander, mold, and cockroach droppings. As Alexis Rose would say, “ Ew !”
Fall indoor and outdoor allergens can be a major trigger for people with asthma. Plus, colder, drier air can constrict airways , especially during outdoor exercise or rushing to the bus stop. Signs of an asthma attack include shortness of breath, wheezing, a feeling of tightness in the chest, and coughing.
How to prevent allergies and asthma
Either put a fresh HEPA filter in your heating ventilation and air conditioning (HVAC) system or look into purchasing an air purifier .
6. Stave off dry eyes and skin
Fall is prime time for Halloween. But it’s not just the horror flicks that can make you feel like jumping out of your skin. Drier and cooler outdoor air combined with heated indoor air can dry skin , leaving it inflamed, itchy, flaky, and even cracked. Extra handwashing and using hand sanitizer can also cause your skin to feel like something you could use to refinish a piece of furniture.
Drier weather during the fall may wreak havoc on your peepers. While more time spent in front of our devices (Hello Zoom) means we blink less , leading to a lack of eyeball lubrication. And antihistamines for allergies and other meds may also dry out eyes.
How to care for your eyes and skin
Invest in a humidifier .
7. Prepare for a possible uptick in chronic pain
You might find autumn makes your head feel a bit like a smashed pumpkin. That’s because changing weather and changes in barometric pressure can trigger migraines if you’re prone to them. Plus, apple-cider-scented everything or candles that promise “fall in a jar” might be enough to make your head revolt if you’re sensitive to scents.
A change in your sleep pattern , which can happen in autumn, can also lead to worsening symptoms of migraine or other types of chronic pain. And If you have arthritis, stiffness and aches may flare up in the fall.
How to defend against chronic pain
Though medication is your best bet for curbing chronic pain, there’s growing evidence that these alternative remedies can help :
Although there’s no scientific consensus on how to strengthen your immune system (besides vaccines), these healthy lifestyle habits may help.
Move your bod
One research review showed that there’s a link between exercise and better immunity. But you don’t have to do 1,000 burpees to reap the benefits. Find a type of movement you love, whether that’s walking the dog, running , cycling , swimming , or doing yoga .
Get your Zzz’s
A lack of sleep can drag down your immune system. But getting the recommended 7 to 9 hours a night can sometimes be tough, especially if you’ve got a busy schedule or battle insomnia. Avoid traps like late-night doomscrolling , and set up a nighttime routine that tells your body when it’s time for beddy-bye.
Eat nutrient-rich foods
You don’t have to completely revamp your diet. But adding in a few favorites from this list of micronutrient-heavy fighters or this list of health-helping herbs can go a long way for your overall health.
9. Stock your pantry or freezer
If you end up hunkered down with an illness or because of a potential exposure to COVID-19, then having some extra items in your pantry can be a big relief. Food-hoarding isn’t necessary. But it might be worth rounding up a few surplus cans of your favorite shelf-stable soup or broth or any other staples you like to have on hand when you don’t feel well.
Think about the things you typically keep in your freezer too, like frozen veggies to toss in a broth or easy-to-heat meals for when you don’t have the energy to get out of bed, let alone operate the stove.
Pantry and freezer shopping list
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10. Use your insurance benefits and FSA dollars
If you’ve met your health insurance deductible for the year, take advantage of scheduling any doctor’s appointments you’ve been putting off. Getting them in before the end of the year will help you reduce out-of-pocket spending. Many health care providers are offering telehealth appointments to keep you safe during COVID-19.
If you’re due for a routine-care or preventative-screening appointment, message your doctor for their recommendation on what’s the best course of action for you right now.
If you have money left over in a flexible spending account (FSA), use that to cover any remaining healthcare expenses for the year. Typically, you can use your FSA to pay for deductibles and co-pays, prescription medications, OTC meds your doctor prescribes, and some medical equipment. Some plans allow you to roll over unused funds for either a grace period or up to $500 you can use for the whole year.
Apps can help you monitor chronic conditions or alert you to fall weather changes that could impact your health. Here’s a list of apps you might want to download, depending on your needs.
Download health apps
Calm , for guided meditations and mindfulness techniques.
Migraine Buddy , for help managing chronic migraines.
Moodpath , a mental health aid that helps you track of your moods and emotions.
Pollen.com , for help manages allergies.
Weather Bug , for everything you could need to know about the weather.
Jennifer Chesak is a Nashville-based freelance book editor and writing instructor. She earned her Master of Science in journalism from Northwestern’s Medill and is working on her first fiction novel, set in her native state of North Dakota.