The temperature is cooling off, the leaves are starting to change color, and you're starting to feel just a little more sluggish – or maybe just snuggly – than usual. This can only mean one thing: Fall is here! And while there's nothing inherently wrong with this season or its associated effects on your body (you don't have to love fall), it can still be a challenge staying healthy and happy when your body starts feeling less than optimal. So in order to maximize the benefits of this wonderful time of year—and make sure you're ready for all of life's twists and turns—here are five simple wellness tips that will help keep you feeling healthy from now until next springtime.

Get enough sleep.

One of the most important things you can do to improve your health is to get enough sleep. Your body needs a good night's rest in order to function, and being well-rested helps you think clearly and makes it easier for you to make healthy choices like eating well and exercising.

However, sleeping is often difficult because we don't always get the right amount of sleep at night—especially when we're busy with work or school. But if this describes your life right now, there are steps that can help change that situation:

  • Make your bedroom a place where you feel comfortable and relaxed. You don't want to be lying in bed worrying about bills or chores, so make sure that your room is free of distractions like a TV or computer. Besides, now that the sun is setting earlier, it should be a lot easier to darken your room. 
  • Set an alarm for the time you need to wake up each morning. This will help you avoid oversleeping by reminding you when it's time to get out of bed. 
  • Exercise regularly—even if it's just for 20 minutes at a time. Exercise can help improve sleep quality, since it helps lower stress levels and burn off any extra energy that might keep you awake at night.

Exercise regularly.

Exercise is an important part of any wellness plan. It's a great way to relieve stress, boost your mood, and improve your overall health. In fact, physical activity is one of the best ways to prevent chronic diseases, like heart disease and diabetes.

And while exercise can be hard to fit into your busy schedule during the spring and summer months (we know—we're right there with you), it's even more challenging in the cooler months (no one wants to run outside when it’s below freezing). But here's the good news: Research shows that even just 15 minutes of moderate-intensity physical activity three times per week can offer big benefits for both your mental health and overall well-being—and who doesn't have 15 minutes?

So how much exercise do you need? That depends on several factors including age, gender, weight status, and current health status. For example: Adults age 65+ should aim for 150-300 minutes per week; adults ages 18-64 should get at least 150 minutes per week or accumulate some type of physical activity equivalent over 7 days; children ages 6–17 need 60–90 minutes per day—or accumulate some type of physical activity equivalent over 7 days.

So get out there! Bundle up. Enjoy the leaves changing and breathe in the crisp autumn air. 

Load up on plants.

Although fall often features turkeys, chicken wings, and giant, cheese-laden casseroles, it’s a strong dose of plants that will actually help you maintain a happy, healthy diet. Plant-based foods are rich in fiber and antioxidants, which help keep your gut happy and functioning well and your body free from disease. 

And…while you might immediately think of vegetables, fruits, and whole grains as the main plant-based foods to focus on, you should also increase your intake of legumes like beans or lentils! Not only are these plant-based powerhouses full of fiber (which will keep you feeling fuller longer), but they’re also absolutely packed to the max with pure, plant-based proteins. In fact, a single serving (about a 1/2 cup cooked) of beans provides about 7 grams of protein, which is the same as 1 ounce of meat. 

And don't forget that supplements are an insurance policy for your health: if you're eating well but have one meal without enough produce, consider getting some extra vitamins from a supplement.

Loaded with vitamin C, zinc, elderberry, and ginger, Plantfully Systems Everyday Wellness was formulated for this very situation (and season)! 

Double down on your relationships and communities.

Fall is a great time to double down on your relationships and communities. To do this, you should find a community that supports you in your goals…like your good friends and family. If you're looking for community, it's important that the group or community be supportive of what you're trying to accomplish.

Making friends should always be a priority, but this season will allow people to come together more easily than usual due to all the fun fall activities going on around town!

Don't sweat the small stuff.

It's easy to get caught up in the small stuff and lose sight of the big picture. Don't sweat the small stuff, is an oft-repeated phrase that can be applied to so many areas of our lives, including health and wellness.

Let's put it this way: if you are feeling guilty because you had a few too many slices of pie on Thanksgiving or Christmas, then maybe it's time for some perspective. Remember that even though we've been told not to eat sugar and carbs, we're also told not to have guilt about eating them!

Enjoy! Fall only comes around once a year. Plus, isn’t that what all the exercise and sleep are for?!


These five wellness tips won't keep you from getting sick, but they can help prevent illness and keep you on track. It's easy to slip into unhealthy habits in the fall, but these simple steps can ensure that you stay happy and healthy throughout the season.

And…should you or your friends and family need any help staying healthy, consider sharing this article with them as well as the 50%-for-50% friends and family discounts we offer on