7 Essential Tips for Fall Wellness
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Time to read 10 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:
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Eat seasonally: Pumpkins, squash, carrots, and leafy greens are not only comforting but also packed with essential vitamins.
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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.
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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.
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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.
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.
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’
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.
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.
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.
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.
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.
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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.
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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.
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Discover the distinctive characteristics of each herb in our Ingredient Index.
How to stay healthy in the fall?
Fall wellness often starts with supporting your immune system before temperatures drop. Chinese herbs like astragalus, licorice root, and schisandra fruit help fortify resilience as your body adjusts to cooler, drier conditions. Pair these herbs with rest, warming foods, and steady routines to stay balanced throughout the season.
What are some wellness tips?
For fall wellness, keep your body warm, stay hydrated, and choose nutrient-dense meals. Many people also lean on Chinese herbs such as astragalus, ginger, and sour jujube seeds to support immunity, digestion, and rest as daylight shifts and stress levels rise.
What are 10 tips for good health?
For fall wellness in particular, try:
Prioritize sleep.
Eat warm, seasonal foods.
Stay hydrated.
Move daily.
Support immunity with Chinese herbs like astragalus and licorice root.
Keep stress in check with schisandra fruit or sour jujube seeds.
Get fresh air.
Wash hands often.
Layer clothing for changing temps.
Maintain a consistent wellness routine.
Why do I always get sick during fall?
Many people struggle with fall wellness because cooler air, indoor heating, and shorter days can weaken the immune system. Chinese medicine notes that dryness and wind are common fall pathogens, making the lungs and sinuses more vulnerable. Supporting yourself with warming foods and immune-focused herbs helps reduce seasonal dips.
What is the most common sickness in the fall?
Colds, flu, and respiratory infections are the most common fall illnesses. As temperatures drop, fall wellness routines often center on Chinese herbs like astragalus, licorice root, and ginger to help protect the lungs and support the body’s natural defenses.
What sickness is going around in October, November, and December?
During these months, most people encounter the flu, common cold, and other respiratory viruses. To support fall wellness, many rely on Chinese herbs that nourish the lungs and bolster immunity, including astragalus, schisandra fruit, and reishi.
Is it common to get sick in October, November, and December?
Yes. These months mark the peak of fall wellness challenges because cooler weather, indoor gatherings, and holiday travel increase exposure to viruses. Strengthening immunity with seasonal Chinese herbs can help reduce the frequency and severity of illness.
What month is the flu season?
Flu season generally begins in October and can last through early spring. For fall wellness specifically, October through December is the window when preparation matters most. Chinese herbs that support the immune system—like astragalus and licorice root—are often introduced before flu season peaks.
What are the flu symptoms going around now?
Flu symptoms typically include fever, chills, sore throat, fatigue, cough, and muscle aches. Fall wellness practices often combine rest, hydration, and traditional Chinese herbs such as ginger and schisandra fruit to help the body recover.
What are 5 symptoms of the flu?
Fever
Fatigue
Cough
Body aches
Sore throat
Chinese herbs become part of many fall wellness plans to support recovery and ease discomfort.
What are 5 symptoms of the common cold?
Runny nose
Sneezing
Mild cough
Sore throat
Congestion
Chinese herbs like licorice root and ginger often complement fall wellness routines when cold symptoms arise.
What is the best herb for flu?
Ginger is one of the most widely used Chinese herbs for flu season because it warms the body, supports digestion, and helps clear congestion. For fall wellness, many people also blend ginger with licorice root or schisandra fruit to support the immune response.
What naturally kills the flu virus?
No herb can directly “kill” the flu virus, but several support immune function. Chinese herbs used in fall wellness, such as astragalus, reishi, and schisandra fruit, help strengthen the body so it can respond more effectively.
What herb is widely used for infections and the flu?
For fall wellness, forsythia and honeysuckle are classic Chinese herbs used in formulas for early-stage infections. Ginger and licorice root are also relied on to warm, soothe, and support the body’s natural defenses.
What is the best herb for the common cold?
Licorice root is one of the most trusted Chinese herbs for cold symptoms thanks to its ability to soothe the throat and support lung function. Pairing it with ginger or schisandra fruit creates a broader approach to fall wellness.
What naturally kills the common cold?
There’s no cure for the common cold, but many fall wellness practices focus on supporting the body with rest, hydration, and Chinese herbs such as astragalus, licorice root, and ginger. These Indigenous plants help strengthen immunity so your body can clear the virus more efficiently.
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