Taking care of your health this fall

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You can get sick when seasons change

  1. People get colds, flu and allergies when seasons change.
  2. Temperature changes do not directly cause these illnesses. Viruses cause them.
  3. The change in temperature helps viruses to grow. That’s why more people get sick.
  4. Prepare before summer ends. Take care of your health to avoid getting sick.

Take care of your health by:


  1. We slow down when it gets colder.
  2. It’s hard to go out and stay active when it’s cold outside.
  3. To stay active:
    • Shift to indoor exercises like yoga or tai-chi.
    • Try Zumba or other types of aerobic workouts. Check exercise programs in your community centre.
    • Use your treadmill or stationary bike.
    • Follow easy workouts on YouTube.

20-minute total body workout for beginners (women)

Boosting your immunity

  1. Eat fresh fruits and vegetables to keep your body strong and your mood up.
    • Apples, pears, grapefruits, tangerines, pomegranates and kiwi are great sources of Vitamin C.
    • These fruits will strengthen your immunity. They can also protect you from heart disease and certain cancers.
    • Eat them raw. You can also mix them in salads for a fresh, tasty and healthy dish.
    • Go to Farmer’s markets all over Manitoba. Fall is the time for pumpkins, sweet potatoes, cauliflower and Brussels sprouts.
    • They are cheap sources of fiber, iron and other vitamins.
  2. Drink water throughout the day.
  3. Get a flu shot.
    • Protect yourself. Prevent the virus from spreading to your family members.
    • Find out where to get your free flu shot. Check the Schedule for Provincial Flu Clinics/Region.

Quick tips on staying healthy during flu season, CBC News

Getting a physical check-up

  1. See your family doctor.
  2. Talk to your doctor about how to improve your health. Ask about nutrition and getting the right vitamins.
  3. Ask about other health concerns.
  4. Get your blood pressure and cholesterol levels checked. Even young people should have these checked.

Protecting your skin

  1. Always use sunscreen. Moisturize.
  2. The air gets drier as temperatures drop.
  3. Get a good body lotion. This will help keep your skin soft. It will correct some of the sun damage you may have gotten during summer.
  4. Get broad spectrum sunscreen. Use a Sun Protection Factor (SPF) of at least 15. This will protect you from both UVA and UVB rays and skin cancer.
  5. Don’t forget your lips! Petroleum jelly is good for dry, cracked skin.

Preparing your mindset

  1. Prepare to slow down in the fall.
  2. Some may be sad or have low moods. The short days and less sunlight may affect them. This is called the “winter blues”.
  3. Others may have the Seasonal Affective Disorder (SAD).
    • SAD is a type of depression that usually starts in the fall.
    • People with SAD have low energy and are moody.
    • They cannot function normally in their daily lives.
    • Go to your family doctor if you think you have SAD.
  4. Embrace the season and enjoy the cooler climate.
    • Go outside.
    • See the beautiful changing colours of nature.
    • It will lift your mood.

Sources: Why do people get sick when the seasons change? Laura Geggel, Livescience.com; 15 best superfoods for fall, Health.com; Seasonal Affective Disorder, Canadian Mental Health Association. All accessed July 31, 2017.

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Community Resources

Stay happy and healthy this fall!
Check the fall Leisure Guide or your nearest immigrant serving organization or NISW . There are great activities for people of all ages.

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