With the arrival of fall, days get shorter, temperatures drop and our routines change. As a doctor, I have observed that many people begin to neglect their health just when they need it most: they exercise less, sleep worse and experience more colds and muscle pain. That’s why I’m sharing 8 essential habits to take care of your health this fall, with practical tips you can apply starting today.
One of the most common mistakes is stopping moving when temperatures drop. In the clinic, I see how cases of back pain, muscle tightness and stiffness increase during this season.
My recommendation: adjust your routine, but don’t stop it. Try short home workouts, yoga, walking at midday or even mobility routines.
In fall, sun exposure decreases and with it, our vitamin D levels, crucial for the immune system, mood and bone health.

• Include vitamin D-rich foods such as salmon, eggs and mushrooms.
• Consult your doctor about whether you need supplementation, especially if you live in areas with little sun.

In fall, sun exposure decreases and with it, our vitamin D levels, crucial for the immune system, mood and bone health.

• Include vitamin D-rich foods such as salmon, eggs and mushrooms.
• Consult your doctor about whether you need supplementation, especially if you live in areas with little sun.

Rebuild your rest routine

Fall is ideal for restructuring your rest. After the disrupted schedule of summer, our body appreciates returning to more stable routines.

• Eat a light dinner at least two hours before sleeping.
• Limit screens and blue lights at night.
• Take advantage of the autumn atmosphere to sleep more deeply.

Slow down after the summer

After the frenzy of summer, many people remain in “fast mode.” Fall invites us to slow down, reflect and refocus our habits.

• Dedicate more time to yourself: reading, walks, cooking with calm.
• Reduce mental and digital noise.
• Identify what causes you stress and how you can manage it.

Strengthen your immune system

In the clinic, colds, congestion and flu are almost inevitable without prevention. Some key habits to strengthen the immune system:

• Frequent hand washing.
• Sleep well (yes, sleep again).
• Good hydration (even if you’re not thirsty).
• A diet rich in seasonal vegetables, such as pumpkin, carrots and broccoli.

Hydration and skin care in the cold months

In the cold, the sensation of thirst decreases, but not the need for fluids. Dehydration can affect your energy, skin and digestive system.

• Teas, herbal infusions, broths and soups are excellent allies.
• Avoid very sugary or alcoholic drinks, which disrupt hydration.

The change in climate affects the skin barrier. The skin dries out, cracks and can become more reactive.

• Use richer moisturizing creams.
• Don’t overuse hot water in showers.
• Ventilate closed spaces to avoid stale air.

Make the most of the seasonal pantry

Fall offers a perfect pantry to take care of your body:

• Fruits such as pomegranates, grapes, pears, apples.
• Vegetables such as pumpkin, Swiss chard, kale and broccoli.
• Nuts and legumes, ideal for the immune and nervous systems.

In addition to being healthier, seasonal foods have better flavor and lower environmental impact.
Fall doesn’t have to be synonymous with physical or emotional lows. On the contrary: if you adopt these habits, you can recharge your energy, prevent illness and reconnect with yourself.

As a doctor, I invite you to see this season as an opportunity to take better care of yourself and with more awareness.

Getting your health up to date this autumn is easier than you think: at SanySa del Levante you have general medicine, gynaecology, traumatology, psychology, physiotherapy, nutrition and radiology under one roof, in Almoradí and without waiting. Book your appointment and turn these eight habits into the start of an autumn with your health up to date.