<h1>Fall Health Tips</h1>

Autumn is the time of maturity and harvest. You don’t need the calendar to tell that the season is changing. The air becomes a bit crisper, and the leaves change. Everything slows down, and the days shorten. You can feel it on the cooler weather especially at night and the great amount of falling leaves everywhere. Finally, autumn is here. Make sure you've got a jacket with you and cover your neck to avoid colds and flu's - the wind has a way of overcoming the immune system. Being known as the flu season, we all need to be more careful with our health to avoid getting ill. Make sure you're eating well and your digestion is good, because that's the root of your immune system strength.

This Fall season follow these tips to help you and yours stay in top health and be your best during the seasonal and all year long:

• Flu Shots - Check with your doctor or your local public health department to find out when the annual flu shot is available. If your doctor can give you the shot in the office combine it with a check-up. If your doctor does not give the shot check on local events for flu shot administration. You may also want to get a pneumonia shot also. Remember that the flu shot is recommended for all adults, especially those with a health condition such as diabetes or heart disease that makes them more at risk for the serious complications of the flu.
• Cover your nose and mouth with a tissue when you cough or sneeze. Throw the tissue in the trash after you use it.
• Wash your hands often with soap and water. If soap and water are not available, use an alcohol-based hand rub.
• Avoid touching your eyes, nose and mouth. Germs spread this way.
• Exercise - Exercise is important all through the year, but can help you get in shape for the winter months. If you exercise by walking outdoors, it may be time to locate other places you can walk that are protected from harsh winter weather. Indoor shopping malls are great places to walk and often have walkers clubs that offer discounts. With the days getting colder, take a few extra minutes to warm up your body and stretch your muscles before you exercise. Also wear a handkerchief around your nose and mouth if it's really cold to warm up the air before it enters your lungs. 
• Diet - Add all the fall vegetables to your diet. Many of the root vegetables are in season now and are an inexpensive and nutritious way to add variety to your diet.
• Drink More Water – You can experience dehydration even during the winter. Dry central heat robs your body and skin of vital moisture. If you keep hydrated your mucous membranes also stay hydrated, working much more effectively to filter our disease causing organisms.
• Sunscreen – Yes, even in the fall and winter months you should be thinking about sunscreen. If you're a skier, don't forget your sunscreen. The snow reflects the sun's rays and can quickly burn your skin. Don't let the cold temperatures fool you.
• Second-Hand Smoke - Watch out for the effects of second-hand smoke. During cold weather, you may find yourself behind closed doors and windows with a smoker. Avoid inhaling smoke and check your home for proper ventilation.
• Hats and Gloves - Wear a hat and gloves when you go outside. The hat keeps warmth from escaping through the top of your head—a major source of body heat loss. And the gloves help prevent painful frostbite.

Also, be aware of Fall allergies. Late summer and early fall bring on another season that triggers allergic reactions. Outdoor molds become plentiful in the fall in gutters, soil, vegetation, rotting wood and fallen leaves. You can reduce your exposure to Fall allergens. For example, avoid being outdoors in the morning hours between 5:00 and 10:00 a.m. when pollen dispersal is peaking; avoid lots and fields where ragweed grows; shower and wash hair immediately after coming in from outside activities, and especially before going to bed; keep the windows and doors of your home and car closed.

Remember that making sure your vitamin D level and vitamin C levels are adequate or higher, drinking adequate fluids, using good hand washing technique, getting good sleep, getting good nutrition - all are safer way s to stay flu free.

Here are a few more suggestions to take into consideration so that you can enjoy what this time of year has to offer.

• Enjoy the year's most beautiful season -In many parts of the United States, autumn is a near-sacred season, with its warm, sunny days, cool evenings and postcard perfect colors. Get outside and enjoy the season by bicycling, walking, hiking, jogging, and playing golf and tennis.
• In many parts of the country, autumn is synonymous with the apple harvest. Rich in antioxidants and flavonoids, both of which reduce the oxidation of LDL cholesterol, inhibiting the growth of dangerous plaques along blood vessel walls, and dietary fiber, apples are a delicious and nutritious snack that can be enjoyed any time of day.

Remember, it is important to do what you can to stay healthy all year long and now is the time to focus on how to stay healthy and well during the approaching Fall and Winter months.