8 Tips to Stay Healthy This Fall

8 Tips to Stay Healthy this Fall

The transition from summer to fall can be challenging for many reasons: a change in weather, time and activities can be a difficult adjustment for some. Check out these tips that KC Primary Care suggests for a healthier and smoother fall.

Take a Vitamin D Supplement

The change in time and weather affects many and can cause some people to feel SAD. Not just down in the dumps, but Seasonal Affective Disorder. According to psychiatry.org, people with seasonal depression “experience mood changes and symptoms similar to depression. The symptoms usually occur during the fall and winter months when there is less sunlight and usually improve with the arrival of spring.”
Symptoms of seasonal depression can range from mild to severe and include:
Feeling down or depressed
Showing a lack of interest
Changes in appetite, usually craving more carbs
Loss of energy and sleep
Increase in activities that require little to no physical activity
Feeling worthless and or guilty
Difficulty concentrating or having a hard time making decisions
Thoughts of death or suicide
If you find yourself struggling with any of these symptoms or you are spending more time indoors, a vitamin D supplement can be the first step!
According to Cleveland Clinic, a vitamin D deficiency could result in:
Heart disease
High blood pressure
Infections and immune system disorders
Some types of cancer
Multiple sclerosis
Additionally, if you’re in need of more nutrients and vitamins, our friends at KC Wellness in Kansas City, Missouri offer IV vitamin therapy! Vitamin therapy is a vitamin supplement introduced intravenously into the bloodstream. By bypassing your digestive system, the nutrients are absorbed by your body more rapidly than traditional oral supplements. Vitamin Therapy may help those looking to increase their energy, decrease their impact of seasonal depression, enhance their daily performance and boost their immune system. For more information about IV vitamin therapy, call KC Wellness at (816) 214-5276!

Buy In-Season Foods
Experiment with fresh fruits and veggies that are in season during fall. Not only are in-season fruits and vegetables delicious and nutritious, but…
They’re better for your health. According to Mind Body Green, when foods are grown out of season, they aren’t able to follow their natural growing and ripening rhythms.
They taste better. Foods grown in season taste better because they aren’t trying to meet the global demand.
It’s better for the environment. In-season fruits and veggies don’t have to travel as far to get to you.
It’s cheaper. Since there are so many of these foods because it’s in season, the demand is much less, thus being cheaper to purchase.
Here are some yummy healthy produce in season right now, plus their bonus benefits:
Apples: antioxidants, fiber and water
Carrots: calcium and vitamin k
Cauliflower: fiber and vitamin b
Green beans: vitamin k
Kale: overall boosts digestive health
Pears: promote gut health and lower the risk of diabetes
Potatoes: good source of fiber
Pumpkins: rich in vitamins, minerals and antioxidants
Squash: reduce risk of depression

Do Smart Swaps On Comfort Foods
There’s nothing better than soup on a cold, fall day! Instead of broccoli cheddar soup, opt for a healthy, hearty vegetable soup! Try this Vegetable Soup Recipe courtesy of Natasha’s Kitchen:
2 Tbsp olive oil
1 medium yellow onion chopped
2 large carrots chopped
1 cup chopped celery
28 oz canned diced tomatoes
60 oz vegetable broth low-sodium
3 medium potatoes diced
1 cup green beans chopped
3 bay leaves
2 tsp salt or to taste*
1 tsp ground black pepper
1 cup frozen sweet corn
1 cup frozen sweet peas
1/2 cup green onions chopped
1/4 cup fresh parsley chopped
Preheat a heavy soup pot or dutch oven over medium heat and add 2 Tbsp olive oil. Add chopped onions and carrots and saute for 6-8 minutes, stirring occasionally until golden.
Add celery, canned tomatoes (with juice), broth, potatoes, green beans, bay leaves, salt, and pepper. Bring it to a boil then reduce heat to a simmer and cook for 25 minutes.
Once the vegetables are tender, add corn, sweet peas, green onion, and parsley. Season with salt to taste and simmer for another 5-8 minutes. Remove from heat and serve warm.

Give Yourself a Firm Bedtime
Now that school’s back in session, most kids have a set bedtime, so why not adults too!? According to SCL Health, if you don’t get a full night’s sleep, you’re more likely to lack energy and crave unhealthy foods. Seven to eight hours of sleep gives your mind and body a chance to heal, refresh and strengthen your immune system.
Here are some ways to build a better nighttime routine:
Journal to relieve stress
Cut off caffeine early
Stick to less strenuous exercises at night: yoga, walking, stretching
Update your pajamas
Turn on a fan
Decide on a firm bedtime
Cut off electronics early
Take a warm bath
Read a good book
Relax your muscles
Accept being awake instead of fighting it

Plan Fall Activities with Family and Friends
There’s nothing better than planning fun fall activities with your loved ones! Keep your circle safe and small, and enjoy these outside autumn activities:
Apple picking
Visit a pumpkin patch
Going on walks with pumpkin spice lattes
Get lost in a corn maze
Head to your local farmers market
Make s’mores
Carve pumpkins
Looking to stay local this season? Here are some fun outdoor activities you can enjoy right here in KC:
Kansas City pumpkin patches
KC Pumpkin Patch (Olathe)
Carolyn’s Country Cousins Pumpkin Patch (Liberty)
Faulkner’s Ranch and Pumpkin Farm (Kansas City)
Visit the Louisburg Cider Mill
Go to a Kansas City Chiefs game
Take a trip to Weston, MO for their annual Weston Applefest
Visit KC Wine Co.
Take a walk in Loose Park
Visit the World War I Memorial to see all of Kansas City’s leaves change color
Visit the Kansas City Zoo
Being with the ones you love will make you feel good if seasonal depression or just general stress get in the way.

Switch Up Your Workout Routine
Try new fitness classes or move your current routine indoors! If you’re looking to try something new, here are some of our favorite online workout classes:
Daily Burn: Daily Burn keeps things exciting! Every day at 8 a.m., a new workout class is released, (and streamed live for all of the early risers). Thousands of workouts are on-demand, so you’re sure to find a fit!
P.volve: P.volve is perfect for those who want to tone! They offer low-intensity workouts with high-impact results. Scroll through their library of hundreds of classes and find what’s right for you!
Alo Moves: You love their workout gear — now try their workouts! Alo Moves offers online classes that feature everything from yoga to HIIT. You can also choose between beginner, intermediate and advanced pilate classes. There’s something for everyone!
OpenFit: OpenFit is the perfect workout if you’re looking to kickstart your journey! They offer a wide variety of classes and have professional trainers to lead the way. Their online community also provides you with that connection and accountability that beginners need!
Peloton: Everyone knows about Peloton, but you don’t have to invest in the equipment to invest in your health! For a small fee, you can get access to all of their on-demand classes that range from running to strength to yoga and, of course, cycling.

Warm Up with Red Wine
Swap out your summer rosé and seltzers for a nice glass of red wine! Keep your wine at room temperature for a cozy day inside. According to Medical News Today, red wine in moderation can help with…
cardiovascular disease
certain types of cancer
type 2 diabetes
neurological disorders
metabolic syndrome
Medical News Today also states red wine has many health benefits due to the dark grapes used. “Antioxidants reduce oxidative stress in the body. Oxidative stress has clear links with many diseases, including cancers and heart disease.”

Get cozy and pour yourself a glass!

Schedule A Check-Up with Your Primary Care Physician
Scheduling a check-up with your primary care physician is always important at the start of the season! When the weather gets colder, you’re more susceptible to illness. It’s a good idea to start out the new season healthy so you know how to tackle situations as they arise.
Recent events have changed the way we see health care and emphasized the value of access to quality health care. This change has led to a surging increase in Americans signing up for personalized medical services, also called Concierge, or Direct Primary Care (DPC). While such practices see fewer patients ensure the highest quality care for each and every person, it has introduced the idea of luxury, boutique health care experiences.
Concierge medicine is a term used to describe and new style of medical practice in which patients pay an annual fee for enhanced medical services and direct access to their medical providers. To find out more information about KC Primary Care visit https://kcprimarycare.com/, call us at 816.479.5222, or email info@kcmedicalwc.com.


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