Fall Wellness You'll Actually Keep

Cold and busy months are easier with small routines you can repeat. Keep it food-first, simple, and steady.

Sleep First

• Aim for 7–9 hours; set a fixed lights-out window.
• Keep the room dark and cool; charge devices outside.
• Short wind-down: dim lights → wash → jot tomorrow’s to-do → bed.

Hydration & Rhythm

• Start the day with a full glass of water.
• Carry a bottle; finish one by noon, one by evening.
• Pair water with caffeine to offset dryness.

Food-First Immune Support

• Vitamin C foods daily: citrus, kiwi, bell peppers, broccoli.
• Iron helpers: pair beans or greens with citrus for better absorption.
• Protein at each meal for steadier energy.

Daily Movement

• 10–20 minutes counts: brisk walk, bodyweight circuit, or stretch flow.
• Anchor after breakfast or before dinner for consistency.

Hygiene Basics

• Wash hands; swap towels and pillowcases regularly.
• Clean high-touch surfaces weekly.

Quick Checklist

• Sleep window set
• Water bottle filled
• Vitamin C food on plate
• 10–20 min movement
• Handwashing routine

FAQ

Do I need high doses?

No—focus on food; add right-sized supplements only if needed. Check labels and follow directions.

How fast will I feel better?

Most habits help over weeks. Track sleep, water, and steps to keep it realistic.