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Fall Health Tips for the Entire Family

  • Category: Blog
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  • Written By: Northern Inyo Healthcare District
Fall Health Tips for the Entire Family

7 Ways to Boost Your Wellness This Fall

There's no doubt that autumn is a wonderful time of year. The leaves are changing color, the air is getting cooler, and pumpkin spice lattes are back on the menu! But autumn can also be a challenging time for our health. The change in season can disrupt our routines and make us more susceptible to colds and flu.

That's why it's important to take some extra steps to stay healthy this autumn. Our health experts at Northern Inyo Healthcare District remain dedicated to protecting your health as the seasons change. Here are a few tips that the whole family can follow:

1. Schedule a check-up with your family doctor.

Autumn is a great time to ensure everyone in the family is up-to-date on their wellness visits. Your doctor can use an annual physical to track existing conditions, monitor your health, update vaccinations, perform any necessary exams, and discuss risks for hereditary diseases that may run in your family.

Scheduling your routine wellness exam in the fall alongside your child's appointment can help you remember to visit the doctor at least once a year. This appointment can also be used to get your flu shot! By understanding your family history, you can take steps to protect your health and prevent these conditions.

Some of the most well-known hereditary health conditions include:

  • Cancer
  • Diabetes
  • Strokes
  • Osteoporosis
  • Heart disease

2. Get outside and enjoy the autumn weather.

As the weather begins to cool here in California, many Bishop county residents head outdoors to enjoy the change in seasons without oppressive heat. Spending time outdoors can improve your mood and overall sense of well-being. Just be sure to dress appropriately and protect yourself from the weather.

3. Make healthy food choices.

Making dietary changes can help lower your LDL cholesterol and prevent several chronic health conditions. Eating lots of fruits and vegetables will help your body stay strong and fight off infection. Make sure to include plenty of Vitamin C-rich foods in your diet, like oranges, broccoli, and kale. Limiting sugary snacks and drinks is also key to a healthy diet.

Need help packing a nutritious lunch for your little one? Read our recent blog Packing a Healthy Lunch for a few new ideas!

4. Stay active.

Though your schedule may feel a bit busier now that summer vacation is over, finding time to move your body and stay active is essential. There are also so many opportunities to spend time outdoors together as a family while getting your heart pumping!

Adults should aim for at least 30 minutes of moderate-intensity exercise each day, while children should get at least 60 minutes.

5. Be prepared for cold and flu season.

Once summer fades to fall and the kids head back to school, cold and flu season tends to ramp up. Washing your hands often and disinfecting surfaces in your home can help prevent the spread of illness.

However, getting your annual flu shot is one of the best ways to protect your family. Flu shots are recommended for everyone six months of age and older. The Centers for Disease Control and Prevention (CDC) recommends that people get vaccinated against the flu starting in October. The earlier you get your shot, the sooner your immune system can start producing antibodies — typically within two weeks. However, getting vaccinated later is still beneficial and can help protect you through the end of flu season.

The Flu & COVID-19

With the rise of the COVID-19 pandemic, many patients have forgotten about protecting themselves from seasonal influenza. The flu virus changes from one year to the next, which means getting your flu vaccine this and every other year helps to boost your immunity and protect against the most common strains of the virus. It also helps to prevent the spreading of the disease through our local community.

6. Focus on your mental health.

Whether it's a change in the season, a shift in your life circumstances, or for a reason you can't pinpoint — we all struggle with our mental health from time to time. Though it can be a lonely experience, knowing you have a community to support you and rely on is essential.

If you’re looking for ways to improve your emotional wellness, consider these options as a place to start:

  • Find a hobby to help express yourself.
  • Maintain an active lifestyle.
  • Practice mindfulness through meditation or yoga.
  • Get involved in community events and stay social with friends and family.
  • Seek therapy or treatment if you feel you need support.

Mental health differs for everyone, so it's important to find what works best for you and stick with it. If you feel you'd benefit from our behavioral services, don't hesitate to reach out to our team.

7. Improve your health through hygiene.

Autumn is the perfect time to brush up on your hygiene. The cooler weather means fewer opportunities to be outside and around other people, reducing your chances of becoming sick.

Now is a great time to look at your family's health habits and ensure everyone is on the same page. Some things you can do to stay healthy this autumn include:

  • Washing your hands regularly and often, especially before you eat or prepare food.
  • Avoiding touching your face.
  • Covering your mouth when you sneeze or cough.
  • Staying up to date on your vaccinations.
  • Eating a balanced diet with plenty of fruits and vegetables.
  • Getting enough exercise.
  • Getting enough sleep.


According to a study by the University of Arizona, 97% of people don’t wash their hands long enough to kill the bacteria that can cause illness. Yet, handwashing is one of the most important ways to prevent the spread of disease.

Here are some tips for proper handwashing:

  • Wet your hands with clean, running water and apply soap.
  • Rub your hands together to create a lather and scrub all surfaces of your hands.
  • Continue rubbing your hands for at least 20 seconds. Need a timer? Sing “Happy Birthday” from beginning to end twice.
  • Rinse your hands well under clean, running water.
  • Dry your hands using a clean towel or air dry them.

Inyo County Rural Health Clinic

By following these tips, you can help keep your family healthy all autumn long! Northern Inyo Healthcare District’s Rural Health Clinic is here to help keep your family happy and healthy through the fall season. To schedule a flu shot appointment please call 760-873-2849.