Health & Wellness Tips for Families Heading into Fall
Summer often means a break from the hustle of the school year and typically a different routine with sun-soaked days, late nights chasing fireflies, lots of water activities, vacations, popsicles on the porch, and days that run together. But by the time September rolls in, many families are ready for a little more structure, a few more home-cooked meals, and a lot more rest.
If your family’s routine (or immune system) feels a bit off track, now is the perfect time for a September Fall Reset. This can be a simple, gentle way to transition from summer’s active and care-free pace to fall’s routines and rhythms, supporting your family’s health from head to toe.
1. Rebuild Your Routine
During summer, bedtimes vary, meals (including timing) get more spontaneous, and schedules loosen up. While that’s not necessarily a bad thing, our bodies do thrive on consistency so getting back on a routine can be beneficial .
Try:
● Set a consistent sleep schedule: Establish bedtimes and wake up times for kids (and adults!). Sleep helps regulate mood, energy, the brain, and immune function.
● Plan easy weeknight meals: Think sheet-pan dinners, slow cooker soups, and colorful salads. Incorporate meal prep and include the whole family! Kids love to be included and can help with cutting, mixing, and putting food/ingredients in containers.
● Create after-school downtime: Allowing kids to decompress before diving into homework or evening activities.
2. Boost Immunity Naturally
Fall often means more time indoors, cooler air, and a higher risk of colds and other seasonal “bugs.” Strengthening the body now can help you avoid lots of sick days.
Try:
● Eat the rainbow! Fresh fruits and veggies are packed with immune-supporting vitamins and nutrients
● Simple immune support: elderberry, honey, and herbal teas or tinctures
● Stay active outdoors for at least 20 minutes a day…yes, even when it’s chilly
● Support the nervous system with chiropractic adjustments, acupuncture, or massage. A balanced nervous system can help the body adapt more easily to seasonal changes.
3. Protect Mental & Emotional Health
The back-to-school and pre-holiday rush can sneak up on us, and yes, stress impacts the whole family.
Try:
● Breathing together. Even 3 minutes of deep breathing before bed can help kids wind down. Try meditation or prayer apps or books to help make it more fun!
● Share family meals. Connection over food supports emotional well-being and better communication.
● Keep your calendar balanced. Resist the urge to overcommit to activities. Be sure to leave space for rest and spontaneous fun!
4. Prep for Allergies & Colds
Seasonal shifts can bring on sniffles and congestion, especially for kids who are back in classrooms.
Try:
● Local honey to gently support seasonal allergies
● Nasal rinses (neti pots or saline spray) to keep airways clear
● Immune boosters like elderberry syrup, vitamin D, and probiotics
● Chiropractic adjustments to reduce stress on the body and help it adapt to environmental changes
5. Give Your Home a Healthy Reset
Your environment impacts your health more than you think. Freshening up your space can make your family feel more settled and energized for the new season.
Try:
● Swap seasonal clothes to make mornings easier and add space to closets and drawers
● Restock the fridge/freezer and pantry with healthy snacks and lunchbox staples
● Air out the house by opening windows for at least 10-15 minutes to refresh the air
● Add houseplants to bring nature indoors and naturally filter the air
Remember…this is about intention and progress, not perfection. A “September Reset” doesn’t have to mean overhauling your life. It’s about small, intentional shifts that bring more peace, balance, healthy energy, and wellness into your home.
As a chiropractor (and mama!) who supports moms and families, I see (and experience) firsthand how much these simple changes, paired with consistent care, can transform how you feel going into a new season.
This month, choose 1–2 tips that feel doable for your family, and build from there. By the time the leaves have fully turned, you’ll already feel more grounded and ready for whatever fall brings.
Here’s to a healthy, happy, and cozy fall!
In health and blessings,
Dr. Abbey clechiropractic.com
@clechiropractic
216-952-3830