The weather here has definitely changed this week.  There is a chill in the air that is telling me Fall is here!  This is my absolute favorite time of year, for so many reasons. I love the cool mornings, the warm sun in the afternoons, the routine of the school year back in place, soup weather, apples, and watching the leaves change color.  The world feels more alive to me as the heat of the summer fades away.

The unfortunate part about this time of year is the bugs that start to fly–the cold and flu bugs, that is.  My kids already had their first of the season after only the first week of school!  I thought it would be helpful to share a few Fall wellness tips to help you prepare for the season and to help you keep yourself and your family healthy through it.

Five Tips for Fall Wellness

1. Get your sleep

There is a lot of activity starting back up this time of year and it’s easy to let bedtime slip later and later.  Sleep is so important for keeping your body healthy!  A study done by Carnegie Mellon in 2009 showed that people who sleep less than seven hours a night were three times more likely to catch a cold than those who got at least eight hours a night.  When you sleep, your body naturally cleans house, clearing out toxins and other things that could potentially make you sick. Depriving it of sleep is taking away from valuable time for cleaning and restoring.

2. Eat what’s in season

It’s so simple, but it can make such a difference if you eat the foods that are in season.  They grow with the nutrients our bodies need for each particular time of year, so eat up on apples, pears, squash, root vegetables, soup and lots of hot tea.  The more whole foods you eat, the better, as they will fill your body with nutrients to boost your immune system.

3. Create a grounding routine

According to Ayurveda, Fall is the season of the Vata dosha, the time when it is easy to feel anxious, dry, cool and unpredictable.  You can counter this with predictable routine every day, daily self-care practices that calm your body and mind, such as massage or meditation, and just slowing yourself down in general.  Live with intention and balance, and just as the trees shake off their leaves, let yourself shake off your stress and unnecessary tasks.

4. Use essential oils

Essential oils are a fantastic tool for preventing and treating sickness.  Whether you apply them topically or diffuse them into the air, they are working to strengthen your immune system and help your body stay healthy. Diffusing oils is a great alternative to scented candles too!  I make a roller bottle with 10 drops each of Thieves, lemon, tea tree and frankincense and apply it to our feet every night to boost our immune systems.  I have also been enjoying diffusing blends that not only smell like fall (use them instead of scented candles!), but also have immune boosting power. My favorite blend is 3 drops lemon, 2 drops cinnamon, 1 drop clove and 1 drop thieves.

5. Consider supplements

Vitamin C, Vitamin D and zinc are some of my favorites to help boost my immune system, but you might also consider a good quality probiotic and omega-3 fish oil.  These will support gut health, where most of your immune system resides, as well as fight inflammation, which is the root of most disease. Always consult with your doctor before adding any new supplements to your routine.


Fall wellness doesn’t have to be complicated.  Try these simple tips to make fall a healthier time of year for you and your family. Enjoy this beautiful season!