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Fall Health Tips for families: Stay Healthy and Energized

Fall in Alberta is a beautiful mix of crisp air, golden leaves, and cozy nights. But it also brings seasonal changes that can affect your health: cooler temperatures, shorter daylight hours, and an increase in colds and flu. For families, it’s the perfect time to refresh routines and make sure everyone is ready to thrive through the season.

Whether you’re juggling school schedules, outdoor adventures, or just enjoying time at home, these fall health tips will help keep your family feeling their best, with a special focus on supporting heart and lung health.

1. Boost Your Immunity Before Cold and Flu Season

Fall is prime time to prepare your immune system for the months ahead. Here’s how:

Get Your Flu Shot: Annual flu vaccines are the most effective way to reduce your risk of getting sick and protect those who are most vulnerable, including children, seniors, and people with chronic health conditions. Many pharmacies and clinics in Alberta offer walk-in flu shots starting in early October. Book an immunization appointment.
Consider Vitamin D Supplements: With less sunlight exposure, vitamin D levels can drop, affecting immunity and mood. Talk to your healthcare provider about whether supplements are right for you, especially during the darker months.
Eat Immune-Boosting Foods: Fill your plate with colourful seasonal produce like pumpkin, carrots, apples, and leafy greens. Soups and stews are a great way to pack in nutrients and keep warm at the same time.

2. Protect Your Lungs as Temperatures Drop

Changing seasons can be tough on your respiratory system, especially if you or a family member has asthma, COPD, or allergies.

Avoid Outdoor Allergens: Fallen leaves can harbour mould and other triggers. Wear gloves when raking and consider wearing a mask if you’re sensitive.
Use a Humidifier Indoors: Indoor heating can dry out the air, irritating your lungs. Keeping humidity between 30–50% can help maintain comfort and reduce coughing or dryness.
Book a Lung Health Check: If you notice more frequent coughing, wheezing, or shortness of breath, it might be time for a lung function test. At PulseAir, we offer advanced testing and early detection so you can manage symptoms before they worsen.

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3. Stay Active Even as the Weather Cools

Regular movement is essential for cardiovascular and respiratory health, and fall offers plenty of ways to stay active.

Enjoy the Outdoors While You Can: Alberta’s trails and parks are stunning in autumn. Try a family hike, bike ride, or a simple walk to enjoy the fall colours.
Dress in Layers: Temperatures can shift quickly in fall. Wearing layers helps you stay comfortable as you move from cool outdoor air to warm indoor spaces.
Have an Indoor Plan: On colder days, set up a living room workout, follow an online yoga class, or have a family dance party to keep everyone moving.

4. Manage Daylight Savings and Mental Health

Shorter days and less sunlight can affect mood and energy levels, leading to seasonal affective disorder (SAD) in some people.

Maximize Daylight: Spend time outdoors in the morning or early afternoon to soak up natural light.
Consider a Light Therapy Lamp: Light therapy can help maintain your body’s internal clock and support mood regulation during the darker months.
Keep Sleep Consistent: Go to bed and wake up at the same time every day to support better sleep quality — especially for kids adjusting to school schedules.

5. Refresh Your Home for a Healthy Season

Your indoor environment plays a big role in your family’s health, especially as you spend more time inside.

Deep Clean Before Winter: Dust, vacuum, and wipe surfaces to reduce allergens. Don’t forget less obvious places like ceiling fans and window sills.
Replace Furnace Filters: Clean air filters help remove dust, pollen, and other irritants from the air.
Improve Ventilation: Even in cooler weather, crack windows for short periods to bring in fresh air.

6. Prioritize Self-Care and Stress Management

Fall can feel busy with work, school, and activities, but taking time to rest is just as important as staying active.

Create Cozy Family Moments: Enjoy hot tea, read together, or host a family board game night.
Practice Breathing Exercises: Simple breathing techniques can lower stress levels and improve lung function — try it before bed or during a busy day.
Stay on Top of Check-ups: Book annual physicals, flu shots, and screenings before winter to catch potential issues early.

7. How PulseAir Can Help Your Family Stay Healthy

At PulseAir Heart & Lung Centre, we’re here to help Albertans breathe easier and keep their hearts strong all year long. We offer:

Preventive screenings for heart and lung health
Pulmonary function testing and COPD screening
Support for chronic respiratory and cardiovascular conditions
Access to experienced respiratory therapists and advanced diagnostic tools

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Make Fall Your Health Reset

With a little planning, fall can be a season of vibrant health for the whole family. By boosting immunity, protecting your lungs, staying active, and caring for your mental well-being, you can enjoy everything this beautiful season offers, from colourful hikes to cozy nights in.

Ready to take charge of your heart and lung health? Contact PulseAir today to book your fall health screening and get personalized support for you and your family.

Call us: 1-780-784-2177
Visit us online: pulseair.ca