Autumn Leaves

7 Essential Tips for Fall Wellness

Dragon Hemp

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Time to read 7 min

As summer fades and the days grow shorter, fall offers us a moment to pause, reset, and prepare for the season ahead. The crisp air, vibrant colors, and slower pace invite restoration, but fall also brings its challenges—from seasonal colds to shifting routines and dwindling daylight.

Fall wellness is about more than avoiding illness. It’s about creating balance—supporting your body, mind, and spirit so you can feel like yourself again. 

Here are seven ways to strengthen your fall wellness routine and embrace the season with vitality.

1. Strengthen Your Immune System

Fall wellness begins with protection. The immune system is our first line of defense, and it thrives on daily care:

  • Eat seasonally: Pumpkins, squash, carrots, and leafy greens are not only comforting but also packed with essential vitamins.

  • Rest deeply: Aim for seven to nine hours of restorative sleep to fortify your body against stressors. Our Sleep Tincture is the perfect remedy to help you get a full night of uninterrupted sleep, naturally.

  • Stay hydrated: Cooler weather can still dehydrate you—don’t wait until you feel thirsty. Aim for at least 64 ounces of water per day.

  • Supplement wisely: Vitamin D, zinc, and vitamin C can be helpful allies for immune strength, especially as sunlight wanes. Full-spectrum CBD offers additional support, helping the body stay balanced while addressing systemic inflammation at its root. 

    Our Wellness Tincture offers a convenient way to get your daily dose.
Strengthening your immune system for fall wellness

2. Stay Active in the Crisp Air

Movement keeps circulation strong and energy steady—cornerstones of fall wellness.

  • Take brisk walks under golden trees.

  • Explore new seasonal activities—like hiking, trail running, or yoga indoors on cooler days.

  • If you’re not feeling up for a strenuous activity, even a scenic drive to observe nature’s transformation has a calming, meditative quality that invites stillness and awe.

To keep your body supported as you move, consider adding our Recovery Tincture into your fall wellness routine. Designed with time-honored herbs and next-generation cannabinoids, it helps reduce inflammation, ease post-activity discomfort, and expedite recovery—so you can continue to enjoy the season’s rhythms with energy and resilience.

Staying active for fall wellness

3. Choose Nourishing Foods

Fall tempts us with indulgence, but balance is key to fall wellness.

  • Prioritize seasonal produce rich in nutrients and grounding flavors.

  • Slow down, savor each bite, and practice mindful eating.

  • Remember that meals are as much about connection as they are about nourishment.


For more help making the right food choices, read ‘Eat This, Not That: 9 Foods to Crush Sugar Cravings This Holiday Season


eating healthy for fall wellness

4. Support Your Mental Health

Shorter days can weigh on the mind. Prioritize mental well-being as part of your fall wellness rituals.

  • Mindfulness practices: Breathwork, journaling, or meditation can ease seasonal stress.

  • Stay social: Share meals, walks, or simple conversations with those who uplift you.

  • Address seasonal affective disorder (SAD): Light therapy or professional guidance may help if your mood shifts significantly.

  • Limit alcohol: try a healthier option to unwind like THC with our Leisure Gummies.


journaling for fall wellness

5. Dress in Layers

The hallmark of fall wellness is adaptability. With temperatures shifting throughout the day, layering ensures comfort and supports your body’s resilience. Here’s how to do it well:

  • Start with a base layer: Choose breathable fabrics that wick away moisture, especially if you’re walking, hiking, or exercising outdoors.

  • Add insulation: A sweater, fleece, or light jacket helps you retain warmth as temperatures drop.

  • Top with protection: Keep a windbreaker or waterproof shell on hand to shield against unpredictable weather.

  • Stay mindful: Adjust layers throughout the day to avoid overheating, which can place extra stress on the body.

By dressing in layers, you give yourself the flexibility to embrace outdoor activities and seasonal rituals while keeping your system strong and supported.

Layering for fall wellness

6. Create a Healthy Home Environment

Your surroundings influence your state of being. To strengthen fall wellness at home:

  • Keep living spaces clean to minimize germs.

  • Use a humidifier to prevent dryness and support respiratory health.

  • Incorporate houseplants to improve air quality and bring calming, natural beauty indoors.



Healthy home for fall wellness

7. Practice Mindful Hygiene

Fall marks the beginning of cold season, making hygiene a vital part of fall wellness.

  • Wash hands thoroughly and often.

  • Cover coughs and sneezes with tissues or your elbow.

  • Stay home when unwell to protect both yourself and your community.

It’s also time to consider vaccinations. Flu and COVID-19 vaccines don’t only help protect you, they help protect those around you.

Washing Hands for fall wellness

The Path Forward: Cultivating Fall Wellness Every Day

Fall is a season of transition—a chance to recalibrate and care for yourself with intention. By strengthening your immune system, staying active, nourishing your body, protecting your mental health, and creating a healthy home, you cultivate resilience and balance.


Fall wellness isn’t just about preventing illness. It’s about embracing the season as an opportunity for restoration, growth, and vitality. This autumn, honor your body’s needs, support your spirit, and step into the colder months feeling grounded and renewed.

Can fall affect your health?

Yes. Seasonal shifts can influence everything from your immune system to your sleep patterns. Cooler weather, shorter days, and less sunlight make it essential to prioritize fall wellness habits like staying active, nourishing your body, and supporting immunity.

How does fall affect us?

Fall impacts humans physically and emotionally. The drop in temperature and daylight can affect mood, energy, and immune resilience. A strong fall wellness routine—hydration, movement, and nutrient-dense foods—helps the body adapt smoothly.

What is “fall sickness”?

Many people experience more colds, flu, or fatigue as the season changes. This is often called “fall sickness.” Supporting fall wellness with rest, immune-boosting foods, and consistent routines can reduce the risk of seasonal illness.

What does fall do to your body?

As temperatures cool and sunlight wanes, the body produces less vitamin D, which can affect mood and immunity. A thoughtful fall wellness approach, including supplementation, movement, and time outdoors, helps restore balance.

Why do I feel “off” in the fall?

It’s common to feel sluggish or moody during seasonal transitions. Less daylight can disrupt circadian rhythms and affect energy. Integrating fall wellness practices—like regular exercise, mindful rest, and immune support—helps you feel like yourself again.

Discover the season's bestsellers.

Our Story.

Dragon Hemp is the practitioner-founded apothecary that produces plant-based therapeutics formulated with a proprietary blend of next-generation botanicals and time honored herbal remedies.


For people seeking treatments that give relief & address the root cause.


Our herbal remedies are innovative and user-friendly, with wellness benefits that are effective & accessible to everyone.


So you can feel like yourself again.


Our Founder.

Kevin Menard, LAc., is the leading practitioner in Sports Medicine Acupuncture and Traditional Chinese Medicine on the East End of Long Island, with clientele ranging from business executives and fitness professionals to wellness gurus and weekend warriors.


As he cultivated his practice, Kevin began integrating CBD & other cannabinoids, native botanicals, and herbs into his treatments, addressing conditions like pain, musculoskeletal injuries, insomnia, overall wellness, and so much more. 


Following the promising results from his herbal and CBD-infused treatments, Kevin expanded his work, introducing Dragon Hemp to support patient wellness beyond his clinic's walls.

Our Apothecary.

Our Apothecary in Sag Harbor, New York was conceived as a beacon of rejuvenation and wellness in the Hamptons. Much more than a dispensary, at the core of the Dragon Hemp Apothecary is a commitment to education and understanding the benefits of time-honored herbal remedies synthesized with today’s advancements in cannabinoid research. 


Offering an array of products designed to align with the wellness needs of the Hamptons community, the store seeks to bridge the gap between ancient wisdom and modern applications, making herbal medicine more compatible with our lifestyles today. Our unique apothecary in Sag Harbor not only represents a physical space but also embodies Dragon Hemp's ethos of premium, all-natural, effective wellness solutions, drawing from the rich heritage of the Hamptons and the innovative spirit of New York.


Not your conventional dispensary, our first-of-its-kind retail location, harmoniously balances tradition and innovation with an emphasis on experience and education. We invite you to step inside and let our herbal experts guide you on an exploration of the rejuvenating power of cannabinoids and traditional herbs in a setting that feels both timeless and contemporary.


Designed in collaboration with renowned Alfredo Paredes Studio, the apothecary embodies a sophisticated fusion of old-world tradition and contemporary application. Known for his 33-year tenure as Ralph Lauren Executive Vice President and Chief Creative Officer, Alfredo Paredes, a master of crafting memorable retail experiences, helped transform the space into a shining gem of Sag Harbor. Reflecting the premium, natural, and therapeutic essence of Dragon Hemp, every aspect of the store, including the unique furniture pieces from Paredes' line, contributes to an ambiance of refined tranquility and wellness. The design echoes a classic herbal pharmacy blended with a modern aesthetic, mirroring our brand ethos of contemporizing ancient herbal medicine for today’s applications. Read more about our Apothecary design in Forbes.


Standing out on Main Street in Sag Harbor with the glow of our distinctive neon sign, our unique retail store has become a design destination of its own -- beyond just wellness -- in one of the Hamptons’ most popular villages. Whether you’re looking for potent natural therapeutics to tackle pain & inflammation or legal THC products to enhance mood or improve sleep, our apothecary is your safe haven at 108 Main Street.

Our Products.

Our products are formulated to serve the four crucial daily needs most often seen in Kevin’s practice—Essential Wellbeing for comprehensive health, Rest & Restoration to foster rejuvenation, Aches & Pains for relief from discomfort, and Liniments for body care that enhances both physical and emotional wellbeing.


Available in four versatile forms—swift-absorbing tinctures, targeted balms, discreet gummies, and moisturizers—we ensure a suitable choice for every lifestyle and wellness routine.

Our Ingredients.

We carefully select our organically grown ingredients, emphasizing sustainability to protect Earth's biodiversity. 


We believe in transparency in all our processes, from ingredient selection to the methods used by our CBD farmers, who lead the sustainable agriculture charge and concentrate on ecosystem restoration and carbon sequestration.


We're not just about products but about nurturing an understanding of traditional herbal practices and helping people make healthy decisions. 


With respect, we introduce newcomers to the benefits of age old herbal wisdom. 


Our aim is a future where well-being stems from nature, combining timeless knowledge with today's research.


Discover the distinctive characteristics of each herb in our Ingredient Index.