Hello, fall: Small adjustments that help your body settle into the new season

Every season asks something a little different of us. Summer pulls us outside. Winter can keep us in. Fall sits in between, making it the perfect time to get ahead for the months to come.

Think of this as a seasonal check-in. Here are six ways to meet fall with your health in mind.

1. Chase the morning light

Daylight is shrinking, so make the most of what’s there. Light, especially morning light, helps set the body’s internal clock. That clock shapes when we feel alert, when we feel sleepy and, for many people, how we feel emotionally.

Try to get outside within an hour or two of waking, even for 10 minutes. A short walk, coffee on the porch or a trip to the mailbox all count. On grey days, sit near a bright window. If you notice your mood dipping as the days get shorter, you’re not alone. Our post From sunshine to snowfall covers practical ways to manage mental health as the seasons change, and when it’s time to talk to a health care provider.

2. Keep moving as the temperature drops

Cooler weather is some of the best walking weather of the year. No heat warnings, no humidity, and the scenery is at its peak. It’s a good moment to lock in a routine before winter makes it harder.

Canada’s 24-Hour Movement Guidelines for adults 65+ recommend at least 150 minutes of moderate-to-vigorous activity each week, muscle-strengthening activities twice a week and activities that challenge your balance. That might sound like a lot, but it adds up faster than you’d think. As McMaster’s Dr. Stuart Phillips explains in Prescriptions for aging well, even small amounts of regular activity are linked to meaningful health benefits.

3. Watch your step on wet leaves

Fall footing is trickier than it looks. Wet leaves can be as slippery as ice, and earlier sunsets mean more of our walks happen in low light. By early November, the sun will set before 5:30 p.m. in many Canadian cities.

Falls are the leading cause of injury-related hospital stays among older Canadians, but many can be prevented. A few easy fall-season habits:

• Wear supportive shoes with a good grip, and save the smooth-soled ones for indoors.
• Clear leaves from steps, porches and walkways, or ask for help if raking is hard on your back.
• Check outdoor lights and add a night light along the path from your bedroom to the bathroom.
• Keep up with strength and balance exercises, like tai chi, which help your body react when you do slip.

November is Fall Prevention Month, and our post Staying steady: Small steps for big impact has more ideas you can start today.

4. Fill your plate with the harvest

Fall is one of the tastiest times of year to eat well. Apples, squash, pumpkin, beets, leeks, Brussels sprouts and dark leafy greens are at their best right now, and often at their most affordable.

Build meals around seasonal vegetables, whole grains, legumes and healthy fats, in the style of the Mediterranean diet. Our recent post The Mediterranean diet keeps making headlines breaks down what the evidence says.

And don’t forget protein. Muscle naturally declines as we age, and research suggests many older adults need more protein than the standard recommendation. Spreading it across the day, starting with breakfast, can help. A warm bowl of lentil soup or eggs with sautéed greens both do the job nicely.

5. Get ready for respiratory season

Fall is when colds, flu and other respiratory viruses start to circulate. Older adults can face a higher risk of complications, so it helps to plan ahead.

Everyday habits still matter: wash your hands well and often, get enough sleep, stay hydrated and keep active. Fall is also when many people talk with their health care provider or pharmacist about seasonal vaccines. If you have questions about what’s recommended for you, that’s a great conversation to have this month.

For more, read How to stay healthy during cold and flu season.

6. Protect your sleep before the clocks change

Clocks “fall back” one hour on Sunday, November 1. An extra hour sounds like a gift, but it can throw off sleep and daily rhythms for several days, especially for older adults.

Start easing into it the week before by shifting your bedtime and mealtimes by 10 to 15 minutes every day or two. Keep your wake-up time steady, and get outside in the morning light (see tip #1). Our post Fall back, move forward: Adjusting to the time change has a simple plan, and Sleep well, age well explains how sleep changes as we get older.

Make it a season to look forward to

Fall doesn’t have to be the start of a long slowdown. Pick one or two of these ideas and try them this week. Take a morning walk under the changing leaves. Plan a harvest meal with a friend. Set a reminder for the time change. Small steps now make for a stronger, steadier winter.

McMaster Optimal Aging Blog Posts are written by faculty, staff, PhD students, and external collaborators, and are assessed for accuracy by members of the Portal scientific leadership team.

DISCLAIMER: These summaries are provided for informational purposes only. They are not a substitute for advice from your own health care professional. The summaries may be reproduced for not-for-profit educational purposes only. Any other uses must be approved by the McMaster Optimal Aging Portal (info@mcmasteroptimalaging.org).