New Years or birthdays - both are temporal landmarks, moments that influence how people see and use time, studies show. Fall - as the change of seasons and a time we are socially conditioned to associate with going back to school - is another one of these moments. And as research proves experiencing temporal landmarks can boost motivation to pursue goals. Just think of New Years resolution, or the feeling of a fresh start on your special day.

Another reason why fall is so special to many people might be the change of weather. Particularly after a hot summer like the one we’ve been through, cooler temperatures in addition to the spectacular foliage encourage us to enjoy time in nature. Being outside is also connected with improvements in in our happiness, wellbeing, relationships, and sense of having a life purpose. Considering all the benefits fall can bring to your life, it can be a great opportunity to focus on your health and prepare you for the upcoming chillier months.

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Here are 6 suggestions how to not only get through fall healthily, but boost your fitness and sense of wellbeing

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‍1. Drink smart, drink water
Especially in fall, drinking plenty of water - or unsweetened herbal tea - strengthens the immune system as hydration is important to trap viruses and bacteria that try to enter your nose. About two liter water per day is recommended. Most of us have heard it before, yet struggle with drinking in their everyday lives. Be smart this fall: Prepare 2 liter of water for the day, put it next to your work place or keep it on hand and drink it throughout the day. It not only helps you stay hydrated, but is also friendly to your waistline.

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2. Focus on healthy, seasonal eating
Generally, it is important to eat a balanced diet full of natural food (read our article "The Advantages of Natural Food for your Body and Mind") and to integrate as many vegetables, fruits, wholegrain, nuts, legumes, seeds and healthy fats in your diet. A diverse diet like this supports the health of your gut microbiome, which is vital for a healthy immune system.

As fall is traditionally the time of harvest, you have lots of seasonal vegetables and fruits to put on your plate such as
• Pumpkin
• Fennel
• Kale
• Cabbage
• Beets
• Squash
• Spinach

These vegetables are also full of nutrients like Vitamin C and offer a number of health benefits. Kale for example contains Vitamin C, but also other green vegetables such as broccoli, parsley, peppers and fruits like berries and citrus fruits can boost your Vitamin C level.
To benefit from the nutrients, ideally eat the vegetables and fruits raw or only gently cooked. A great idea is to blend them into smoothies: with ingredients such as spinach or rucola, they provide a lot of fibre, are highly nutritious - not to mention delicious. If you want to get a taste of these great healthy drinks, you can find a variety of smoothies in our Bun-D restaurants all over the world.
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3. Add an extra portion Vitamin D & Zinc
Since the sun is a key source of Vitamin D, a lot of people suffer from a deficiency when the sunny days are over. The nutrient controls your blood sugar, boosts your immunity and helps our bodies absorb calcium. Fatigue, depression and even fertility disorders are the consequences of a lack in Vitamin D. While loading up on nutrient-rich food like fish or eggs can help, it might be beneficial to add a Vitamin D supplement as well.

Another nutrient you might want to check is Zinc as it plays a vital role for your immune system. It is mainly contained in fish and seafood, nuts and oil seeds. Especially sesame-, pumpkin- and sunflower seeds as well as linseed, chia seed or oats are high in zinc.

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4. Sleep well
We should spend at least 7 - 8 hours per night in bed. No, not watching Netflix or answering emails: It is important to make sleep a priority if you want to stay healthy. Experts recommend to turn tech off at least an hour before bed, to avoid caffeine in the afternoon and to try a cup of relaxing chamomile tea instead of your usual glass of wine.

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5. Get active
It is not necessary to apply for the next marathon or subscribe for a gym membership, moderate exercise especially in nature boost immunity and reduces stress levels. On top of that, regular exercise can also help with weight loss or management, as well as overall well being. 30 minutes are enough to enjoy these benefits. If you struggle getting motivated, ask a friend to join or take your neighbors dog for a walk. And bad weather should not be an excuse: Putting layers on is a great idea particularly in the ever changing weather of the fall.

While outdoor movement is the preferred options, yoga or pilates or light weight exercises are a great alternative for indoor.

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6. Chill out
With the longer nights and shorter, darker days, fall is a fantastic opportunity to slow down, take time for self care and relax. Use the opportunity to start meditating, book in your well deserved massage at the local spa or simply take time to read a novel.

Your immune system will be grateful after all.

To boost your immune system come by at one of our Bun-D restaurant and try our healthy food. Here you can find our menu with healthy and natural bowls, wraps and smoothies.