Health and Wellness Tips for Families Heading into Fall

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

Postpartum Healing Through the Holidays

The holiday season can feel like a whirlwind with family gatherings, gift shopping, and endless to-do lists. But for new moms, especially those navigating postpartum recovery, this time of year can bring an extra layer of pressure. Between the sleepless nights, adjusting to your new routine, and caring for your little one, finding balance can be a challenge. Take each day, each moment at a time and give yourself grace. Remember it’s important to prioritize rest, self-care, and the healing you deserve — even during the busy holiday season. Here are a few ways to help your body heal through the holidays:

1. Prioritize Rest — It’s Essential!

With all the holiday excitement, it’s easy to push rest to the bottom of the priority list. But as a new mom, sleep is a crucial part of healing. While it’s tempting to stay up late wrapping gifts or tidying up, be kind to your body. If your baby naps, try to take that time to rest, too. Delegate tasks to family members or friends when possible. Remember, the best gift you can give your baby is a healthy, rested version of yourself.

2. Chiropractic Care for Postpartum Recovery

Carrying and caring for a newborn takes a toll on your body. From feeding positions to lifting your little one, many new moms experience back pain, neck strain, and tension. Chiropractic care can be a great way to alleviate these symptoms and promote healing. Gentle adjustments can help relieve pain and improve posture, so you can move more comfortably during the holidays. Our office offers specialized postpartum care, making it a valuable addition to your self-care routine.

3. Create a Self-Care Routine

Self-care may seem like a luxury when you're busy with a newborn, but it’s crucial for your mental and physical well-being. Set aside small moments each day just for you. It could be something simple like enjoying a cup of tea, taking a warm bath, or practicing deep breathing. Consider incorporating light stretching or yoga to release tension and help you feel more grounded. These small acts of self-care can make a world of difference in how you feel both physically and emotionally.

4. Eat Nourishing Foods

Holiday treats are everywhere, and while it’s okay to indulge, your body needs nutrient-rich foods to support healing. Focus on eating balanced meals with plenty of fruits, vegetables, lean proteins, and healthy fats. Foods rich in omega-3s, like salmon and walnuts, can help reduce inflammation and support brain health, which is especially important if you're feeling overwhelmed or fatigued. Bone broth is very healing and warming, especially this time of year.

5. Set Boundaries & Manage Expectations

The holiday season often comes with high expectations — from hosting dinners to attending parties — but remember, you are in control of how you spend your time. It’s okay to say no to events or ask for a rain check. Communicate openly with family and friends about your need for rest and downtime. Prioritizing your well-being will not only help you heal but also ensure that you can be more present and enjoy the special moments that matter most.

6. Stay Present & Gentle with Yourself

Healing, both physically and emotionally, takes time. Some days, you may feel energized, and other days, you may feel exhausted. And that’s okay. This holiday season, focus on being present with your baby and loved ones. Let go of perfectionism — this holiday season may look different than ones in the past and that’s ok!! Know that the love you’re creating for your child and family is what’s important.

The holidays may bring extra hustle and bustle, but they don’t have to take away from your healing. By prioritizing rest, seeking chiropractic care, embracing self-care, and nourishing your body, you can navigate this season in a way that supports your postpartum recovery. Remember, the greatest gift you can give yourself and your baby is a healthy, happy you. Take it slow, enjoy the moments, and allow this season to be one of rest, joy, and healing.

In health and blessings, 

Dr. Abbey

clechiropractic.com

@clechiropractic.com 

216-952-3830

Give the Gift of Health This Holiday Season!

As the holidays approach, it’s time to think beyond the usual presents and give something truly meaningful: the gift of health and well-being! This season, let’s prioritize wellness for ourselves and our loved ones.

Here at Cleveland Chiropractic, we want to help you with thoughtful options to make gifting health easy and heartfelt:

🎄 Gift Cards: Treat someone special to wellness session with a gift card! It’s the perfect way to support their wellness journey!

🎄 Natural Products: Explore our selection of natural remedies including Earthley products and homeopathic remedies, LMNT products, and other wellness products designed to nurture and heal.

🎄 Customized Care Packages: Create a personalized bundle of services and products tailored to your loved one’s unique needs.

Here are some other ideas for the people on your list:

🎄Yoga or Pilates Classes: Gift a package or a membership to a local studio.

🎄Meditation or Mindfulness Apps: Share subscription to popular platforms like Calm or Headspace to help others stay balanced and calm.

🎄Wellness Retreats or Workshops: A day or weekend retreat for relaxation and rejuvenation may be just what your loved one needs to start the new year!

🎄Meal Prep Services: Healthy, organic meal kits or delivery services can help take the stress of healthy eating.

🎄Acupressure Mats: These are great for relaxation and stress relief.

🎄Massage Tools: Handheld massagers, foam rollers, or percussive massage devices help reduce tension and can relieve pain–who doesn’t want to feel better?!

🎄Aromatherapy Diffusers: A nice diffuser paired with essential oils like lavender or peppermint create a calming and holistic atmosphere.

🎄Weighted Blankets: It’s like gifting a hug! These are known to promote better sleep and reduce anxiety.

Whether you’re shopping for a busy mom, an expecting friend, or anyone in need of self-care, you can find something for everyone on your list! Let’s spread health and happiness this holiday season!

Warm wishes for a healthy and joyful holiday season,

The Cleveland Chiropractic Team