Fall into Health
Fall Is the Season to Reset Your Health
Now that summer has ended and cooler days settle in, autumn presents the perfect opportunity to reset your routine. With less travel, more structure, and shorter days, it's a natural time to refocus on your health goals—especially when it comes to supporting your immune system, balancing hormones, and nourishing your metabolism.
As a Registered Dietitian I love helping clients align their nutrition and lifestyle with the rhythm of the season. Here are 5 ways to do exactly that this fall.
1. Support Immunity with Seasonal Superfoods
Fall marks the beginning of cold and flu season. Instead of running to drug store once you catch a bug, we focus on building immunity proactively to prevent you from getting sick in the first place. Fall has GREAT seasonal produce and comforting recipes to help prevent illness. Here are my favorites:
Load up on vitamin C–rich produce like bell peppers, citrus, and Brussels sprouts.
Add zinc-rich foods like pumpkin seeds, hemp seeds, oats and lentils to support immune cell function. I love adding pumpkin seeds + hemp to oats in the morning, and live off of lentil soup once the weather gets cooler!
Cook with herbs like rosemary, thyme, and oregano—they're naturally antimicrobial and can keep your immunity strong.
Sip on a turmeric latte to manage inflammation + support immune cell production.
2. Balance Blood Sugar to Reduce Cravings and Inflammation
Stable blood sugar supports energy, mood, and metabolism. It’s one of the most underrated ways to feel grounded as we transition into the colder months. After a summer of celebrating (and probably indulging in some extra cocktails and BBQ), we can all use a blood sugar reset!
My tips:
Build meals around protein + fiber + healthy fats to prevent crashes.
Eat at regular intervals to avoid cortisol spikes. I usually recommend eating every 3-4 hours.
Use warming spices like cinnamon and cloves to support insulin sensitivity.
Walk after meals to stabilize blood sugar in the movement.
3. Support Your Nervous System with Adaptogens
The nervous system thrives on rhythm and routine—both of which become more accessible in fall. This is a great time to nourish your adrenals and lower stress load. The fall is a great time to ground yourself, and here are my favorite ways to support that:
Add adaptogens like ashwagandha, reishi or maca to balance cortisol. Try my maca latte recipe!
Incorporate calming herbs like tulsi or chamomile tea to your evening wind-down.
Create rituals: morning walks, journaling, reading and screen-free nights
4. Eat More Root Vegetables to Support Detox, Hormones, & Energy
Root vegetables are grounding and full of functional nutrients. They support hormone health, detox pathways, and blood sugar regulation—perfect for a fall reset.
Benefits of root veggies:
High in fiber for gut motility and blood sugar balance
Rich in minerals like potassium and magnesium for hormone and energy support
Contain polyphenols and antioxidants to reduce oxidative stress
They are seasonal, meaning you get more “bang for your nutrient buck” when eating them!
Try:
Roasting sweet potatoes, beets, and parsnips in olive oil and rosemary
Adding spiralized carrots or golden beets to grain bowls
Making mashed turnips or parsnips as a cozy side dish
5. Align Your Lifestyle with Fall's Slower Rhythm
This season invites us to rest, reflect, and restore. I love working with people to support circadian rhythm, mental clarity, and have a gentle detox.
Tips:
Create a consistent sleep routine by dimming lights and reducing screens after sunset.
Try a gentle liver support protocol using cruciferous veggies, lemon water, and bitter greens.
Reflect with seasonal journaling: What are you releasing? What are you calling in?
