Don’t put off until the New Year what you can do this fall

Like many out there, I blinked, and when I opened my eyes, autumn was here. As Mother Nature begins her preparation for winter, let's follow suit by preparing for a healthy holiday season and winter.

Let's not put off until the New Year what we can do this fall season. Although it is a slight deviation from Ben Franklin's saying, I feel that Mr. Franklin would agree with me exercising my literary license in order to facilitate a healthy us.

Dr. Nina's What You Need to Know About Health Tips For the Autumn Season:

1. Not too hot, not too cold. Sweltering heat can be a major deterrent to enjoying outdoor activities. As temperatures start dialing down, it is a perfect time to take a jog, bike ride or partake in a number of outdoor activities.
2. Fend off seasonal affective disorder (SAD). This term describes a depressive mood disorder that is related to the seasons. SAD is estimated to affect approximately half a million people between September and April. A milder form of it, referred to as the "winter blues" is estimated to affect nearly 25 millions of Americans. Exercising is one of the best ways to put the brakes on this. Getting our heart rate up and breaking a sweat is usually accompanied by the release of our body's natural endorphins which can enhance our mood. Some tips and tricks include parking further, taking the stairs instead of the elevator or going for a walk during lunch break. A fun fall fact is that raking leaves can burn 315 calories in an hour! But make sure to avoid the weekend warrior conundrum: avoid twisting your body (use your legs to shift your weight), bend at the knees, warm-up (just like you would a workout) and do not overdo it.
3. Fall premieres. There are a number of much anticipated season premieres around the corner. But watching television does not have to be a sedentary "sport." Consider walking or running in place, lifting weights, or doing lunges, sit ups, or pushups, especially during commercials.
4. Tailgating twist. Football season is in swing. But it doesn't mean that we have to destroy our diet or our waistlines. Instead of burgers and chips, consider kabobs, veggies, fruit or other lean meats. And, remember that alcohol is not a zero calorie beverage. If you chose to drink alcohol or any type of soda, try alternating these beverages with water to keep calories and other toxins under control. We want to be healthy and that means being selective about what we put in our mouths.
5. Learn something new. This is a great time to enroll in dance, martial arts, yoga or craft classes. And remember, back-to-school isn't just for kids. For us adults there are a plethora of opportunities at our community colleges and their continuing education programs.
6. Flu vaccine. The seasonal flu is responsible for agony, sick days out from school and work, hundreds of thousands of hospitalizations and too many deaths. The flu shot is the best form of prevention. Experts recommend that anyone over the age of 6 months, and in particular those at high risk for complications--children, pregnant women, the elderly and those with chronic illnesses should get vaccinated.
7. Tis The Season. To dish out kindness. Whether it is holding the door open for someone, telling a loved one how special they are or volunteering time or money to a charitable cause, kindness reaps health benefits to the giver. In addition to having a "helper's high" because of the release of feel good hormones, studies have shown that acts of kindness also release a hormone called oxytocin that can temporarily lower our blood pressure. Kind acts from our heart are literally good for our hearts!
8. Hand Washing. There is a myth that the cold weather causes us to catch a cold or illness. However, science has shown that the reason illness spreads like wildfire in the cold months is that we are more likely to be corralled indoors. And this means that we are more likely to share our germs. Hand washing is one of the best ways to prevent the flu, common cold and the stomach flu. So let's scrub-a-dub-dub those germs down the drain.

As the season changes the air is crisp, let's tell stories around the fire, put on scarves and mittens, wrap our hands around a warm mug, carve a pumpkin, and cuddle with someone we love. And by incorporating a healthier lifestyle we are on a path to enjoying the beauty of fall for many more years to come.

This article is for general information only and should not be used for the diagnosis or treatment of medical conditions and cannot substitute for the advice from your medical professional. Dr. Nina has used all reasonable care in compiling the current information but it may not apply to you and your symptoms. Always consult your doctor or other health care professional for diagnosis and treatment of medical conditions or questions.