Fall is one of the most challenging times to stay healthy. Busier schedules, less daylight, changes in weather, and the resurgence of cold and flu season mean you have to take extra care to stay well. Below, we’ve got tips from the Concierge Physician Team from Related partner Mount Sinai Doctors–Concierge Care on how to stay healthy this season.
Staying Healthy During Cold & Flu Season
As cold and flu season comes back with full force, you aren’t powerless against germs, and the best way to avoid getting sick is through prevention, which the Mount Sinai Doctors–Concierge Care team tells us begins with the basics:
Stay up to date on recommended vaccinations
Wash your hands regularly
Stay home when you’re feeling ill
Prioritize sleep
Maintain healthy habits
Practice good respiratory hygiene
Cover coughs and sneezes
Avoid close contact with others when sick
Healthy Fall Habits to Support Immunity
“A healthy immune system is supported by consistent habits rather than any one supplement or quick fix,” the Mount Sinai Doctors–Concierge Care experts say. Luckily, fall is the perfect time to reset routines and reexamine healthy habits. Here’s what to focus on:
Eating a balanced diet rich in fruits, vegetables, and lean proteins
Daily movement
Getting 7-9 hours of sleep each night
Managing stress
Staying well hydrated
“Small, sustainable habits are often the most effective in supporting long-term health,” the team says.
Staying Healthy With a Busy Schedule
If some of the above advice seems out of reach for those of us balancing work, family, and busy fall schedules, the experts remind us that healthy habits don’t have to be all or nothing. “Small investments in health today can help prevent larger issues down the road,” the Mount Sinai Doctors–Concierge Careexperts advise. Here are some ways to sneak in healthy habits:
Take walking meetings
Prepare healthy snacks in advance
Schedule preventive appointments early
Keep a consistent sleep schedule
Take the stairs instead of an elevator
Set aside just 10-15 minutes a day for exercise
Preserving Sleep With Daylight Saving Time
Sleep is one of the most difficult healthy habits to maintain, especially as we get further into fall and hectic holiday schedules. Daylight Saving Time on Sunday, November 1, comes with extra complications as we fall back an hour and the sun goes down earlier.
“Even a one-hour time change can disrupt sleep patterns,” says the Mount Sinai Doctors–Concierge Careteam. “Gradually adjusting your bedtime by 10-15 minutes in the days leading up to the change, limiting screen time before bed, and getting exposure to natural morning light can help your body adapt more smoothly.”
Managing Seasonal Stress
Shorter days, less optimal weather for spending time outdoors, and more packed schedules leading into the holidays can also spell out increased stress in the fall months. The Concierge Physician Team of Mount Sinai Doctors–Concierge Care recommends short daily practices, such as:
Prioritize regular physical activity
Maintain social connections
Spend time outdoors when possible
Create moments for mindfulness, meditation, or other stress-reducing activities
Most importantly, pay attention if stress starts to feel overwhelming and unmanageable. “If feelings of anxiety or depression persist, it’s important to discuss them with your healthcare provider,” the experts share.
When to See a Doctor
In addition to certain shifts in mood prompting more support, how do you determine what cold or flu symptoms require a visit to a doctor versus home monitoring? The Concierge Physician Team of Mount Sinai Doctors–Concierge Care assures us that most viral illnesses improve with regular rest and supportive care, but here’s what might warrant more attention:
Difficulty breathing
Inability to eat and drink
Persistent fever for more than a few days
Chest pain
Severe dehydration
Worsening symptoms, or symptoms that are not improving after several days
And one important caveat to always keep in mind: “Individuals who are older, immunocompromised, pregnant, or have chronic medical conditions should seek medical guidance sooner,” the experts note.
Scheduling Preventive Care
Fall is a great time to get back into routine and schedule appointments before the holiday hustle hits. The team atMount Sinai Doctors–Concierge Care recommends using this season to tackle preventive care like:
Seasonal vaccinations, such as influenza
Updated COVID-19 vaccines
Wellness exams
Age-appropriate screenings, including colon cancer screenings, mammograms, cervical cancer screenings, skin checks, blood pressure checks, and cholesterol screening
A Final Word on Fall Health
“As we enter the fall season, prioritizing preventive care, healthy routines, and adequate rest can go a long way toward supporting overall health and resilience,” the Concierge Physician Team of Mount Sinai Doctors–Concierge Care says. “Small, consistent actions often provide the greatest benefits for long-term wellness.”
Mount Sinai Doctors–Concierge Care welcomes new members at its concierge care practice at 55 Hudson Yards. Related Management property residents receive a 20% first-year membership price reduction. Learn more and inquire online at conciergecareny.mountsinai.org.
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