Keeping Healthy this Fall and Winter

Fall is here and as seasons change, people experience a shift in their biological internal clock or circadian rhythm that can cause changes in their bodies and sleep patterns. As the seasons change, how do our bodies respond?

You may gain weight. Like many other mammals, humans are known to store fat during the winter months. On a scientific level, this is due to the fact that, during the seasonal change between late summer and early fall, our bodies increase their insulin resistance. This causes our livers to increase fat production so that we can store fat in our tissues and be better prepared for the winter. The best way to combat fat build-up is through diet and exercise. Take more walks. Join a gym. Aerobic exercise, like swimming and running, is especially effective at stimulating the metabolism and burning calories. 

Your skin may be dryer, due to the decrease in temperature and humidity, hot air heat makes the air especially dry.  Think about buying a humidifier. Stock up on Chapstick, hand and body lotions.

 You may feel tired or depressed. Seasonal affective disorder (SAD), commonly called “wintertime blues,” is a mental health condition triggered by the changing of the seasons. Caused by a lack of environmental light, SAD affects ten million Americans, who experience loss of interest or enjoyment in activities, a decrease in energy, and depressed mood and low self-esteem, during the fall and winter months (Medline). Women are four times as likely to be diagnosed with it than men. While some people need anti-depressants, light therapy for 30-45 minutes every morning or even a good walk in natural light can help offset symptoms (Heart.org).

Your social life may move indoors in crowded areas. Take vitamins and eat a healthy diet to help ward off infectious “bugs” like colds and flu. Wash your hands and try not to touch your face with your hands. If you are sick, stay home or wear a mask to protect others.

Tips to help you stay healthy!

Stay moving. Don’t just sit around. Take walks, run, bike, go to the gym, work in the yard, deep clean the house or apartment.

Keep busy. Make plans so you do not “hibernate.”

Here in New York, we have “weather.”    Winter storms and cold can affect our daily life. Be prepared and dress accordingly. Keep warm with layers, gloves, and scarves. Stock up on batteries. If you need help with  heating bills contact your local HEAP office ( HEAP Local District Contact) to see if you are eligible for assistance or online: New York City residents – access.nyc.gov; Outside of New York City – myBenefits.ny.gov. 

Don’t wait until the last minute to refill needed medications. Keep over the counter meds for colds and flu on hand.

Eat a healthy diet and enjoy in-season food. It’s a good time of year to forego takeout and fast food, especially high calorie, low nutritional items.

And again – winter brings our lives indoors where germs are more easily spread. Get your Flu and Covid vaccinations. Ask your doctor or pharmacist about other preventive vaccines (like pneumonia) that might be appropriate.

Reduce stress. Be kind to yourself. Take time to enjoy every day.

Read more about seasonal affective disorder at: