Embracing Fall: Adjusting Your Wellness Routine for the Season Ahead

Tips for Navigating Seasonal Changes, Social Gatherings, and Staying Balanced Through the Holidays

This past weekend in Maryland, we experienced an unseasonably warm Saturday, a final summer kiss of warmth before the cooler, crisper days set in more permanently. While big box stores and social media influencers have been pushing fall merchandise since late July, I find myself resisting until the official start of the season in September. Even then, when the weather teases us with a few lingering warm days, it’s hard to fully embrace the transition. But as we settle into fall, it’s important to consider how these seasonal changes can impact our health and wellness routines. This is a conversation I often have with my clients, but as fall rolls in, it becomes more pressing.

The impending holidays are a source of joy for many, but they can also bring stress, especially for those focused on managing weight, diabetes, or overall health. The environment around us changes: food choices shift, candy bowls make an appearance in most offices, and invitations to social gatherings involving food and drinks become more frequent. Yet, with self-awareness and a thoughtful approach, we can adjust our wellness routines to align with our personal goals—even during this festive but challenging season.

Here are a few adjustments you might consider this fall as you pivot your wellness routine:

Approaching Events with a Full or Empty Stomach

Heading to a social event on an empty stomach may not always be the best strategy. Extreme hunger can weaken our impulse control, making it harder to navigate all the delicious options at parties or gatherings. Consider having a healthy, protein-rich snack or even a mini meal beforehand to give you more control over your choices. This way, you can mindfully decide what you’d like to enjoy at the event, rather than making choices out of sheer hunger.

Prioritizing Healthy Hydration

Fall can bring an uptick in social drinking, from football season gatherings to holiday celebrations. Alcohol habits are often discussed in my sessions with clients, but many still view it as an “outlier” rather than an integral part of their wellness routine. Alcohol not only adds extra calories but can also disrupt sleep, mood, and energy levels. Adjusting social drinking habits is an important step, but just as critical is developing a solid hydration routine to support overall wellness.

Many of my clients have found success by drinking a glass of water or a low-calorie mocktail between alcoholic beverages to stay hydrated and pace themselves. Others ensure they are well-hydrated with water or electrolyte drinks before and after events to mitigate the effects of alcohol. With the growing market of delicious, non-alcoholic beverages, it’s easier than ever to make healthier choices while still enjoying the social aspects of gatherings.

Focusing on Movement Routines

When your schedule feels packed to the brim with holiday to-dos, it might seem counterintuitive to carve out time for exercise. However, that’s when it becomes even more important. Establishing control over your movement routine—whether it’s a morning walk, a workout class, or even just stretching at home—can provide a sense of stability amidst the holiday chaos. Movement helps manage stress, supports weight maintenance, and boosts mood during this busy season. Even small adjustments to your routine can make a big impact.

The changing seasons offer an opportunity to reflect on how our routines can best support our health and wellness goals. As the weather cools and the holidays approach, it’s important to be mindful of how environmental changes, social commitments, and stressors can influence our habits. By making small but meaningful adjustments—whether that’s eating a snack before a party, focusing on hydration, or committing to regular movement—we can face the season with more confidence and balance.

Ultimately, embracing each season, with all its challenges, allows us to better understand and honor what our bodies need. As you navigate the fall, remember to be kind to yourself, make intentional choices, and enjoy all the beauty this season has to offer.