How To Stay Healthy This Fall

September 21, 2020

“There is something about Fall that makes me want to get cozy inside with a cup of tea. It’s a feeling that comes from within that guides my actions.”


What Happens During Fall?

During Fall, there is an energetic shift inwards and downwards. Leaves fall as nutrients start moving into the bark and roots of deciduous plants and many animals start gathering their food supply to get ready for hibernation.

We are also affected by this transition. There is something about Fall that makes me want to get cozy inside with a cup of tea. It’s a feeling that comes from within that guides my actions. I believe it is important to honour this transition and to listen to our natural inclinations.

Fall 2020 is especially unique with smokey skies from wildfires and the covid-19 pandemic. We are already being encouraged to gather our essentials, stay inside, and take care of ourselves and others. 


How To Stay Heathy This Fall

Below are a few ways to balance and support your physical, mental, emotional and spiritual health for Fall.

Physical Health

Our bodies change along with the climate, plants, and animals during seasonal transitions. Below are a few tips on how to support and optimize these natural changes.


Lucky for us, it’s harvest season so there are plenty of fresh fruits and vegetables available! During Fall, it’s important to incorporate more nourishing, warming and pungent food into your diet. Try incorporating the following cooking methods, foods and herbs into your meals this season:

Cooking methods: cook with low heat and for longer durations. Ex: light sautées, soups and stews.

Nourishing food: increase your intake of fermented food (sauerkraut, kimchi, etc) and seasonal produce like apples, squash, pumpkin, beets, carrots, turnips, mushrooms, and cruciferous veggies (broccoli, cabbage, cauliflower, brussel sprouts, collard greens, kale, etc).

Warming and pungent herbs: add rosemary, leeks, onion, garlic, thyme, oregano, sage, and ginger to warm your body and support immune health.


Shift from power-based activities that are best during the Summer months to Hatha and Ashtanga yoga practices to build internal heat and strength for Fall.

Mental Health

Fall is the time to lay down strong roots. As energy moves inwards, it’s important to follow this movement with introspective and reflective practices.  Meditation, journaling and intention setting are great ways of doing this.

Start by asking yourself the following questions:

  1. What are my fruitful harvests from this Spring and Summer? What am I most grateful for? What have I learned?
  2. What do I want to work on this Fall to bring into fruition next Spring?
  3. How can I bring more balance and mindfulness into my daily life?

Emotional Health

According to Tradition Chinese Medicine, the emotions of grief, longing and sadness are most pronounced during the Fall months. This encourages us to reflect on what we need to release in order to make room for new growth and opportunities.

Ask yourself the following questions:

  1. What beliefs and negative self-talk can I let go of? 
  2. Which habits no longer serve me? 
  3. What relationships or situations in my life can I shift or let go of?

Spiritual Health

Our connection with Nature, community and ourselves is reflective of our spiritual health and wellbeing. Fall is a great time to:

  1. Spend quality time with your family and loved ones, even if it’s virtual!
  2. Make time for solitude in Nature.
  3. Take your shoes off to connect with the Earth and feel the grounding energy of Fall.

Listen closely to your body, your thoughts, your emotions and your spirit this Fall and give yourself the healing gift of your own care and attention.

Wishing you all a wonderful and bountiful Fall!

Dr. Fiona