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October always feels like a fresh start to me. The air finally cools down, the days get shorter, and I find myself naturally wanting to adjust my routines. This year, I’m focusing on three big things: supporting my immune system, getting outside more, and making small tweaks to handle the upcoming daylight savings shift.
How I’m Boosting Immunity
Fall is the time when colds and flu start making the rounds, so I’m leaning into nutrient-dense foods. For me, that means starting the day with warm lemon water, adding berries to breakfast, and sprinkling pumpkin seeds on salads or soups for extra zinc. I also make sure to stay extra hydrated as this increases immunity.
Walking Outdoors in Cooler Weather.
Now that Miami’s scorching summer is closer to being behind us, I love using October to reintroduce longer walks outside. I aim for at least 7,000–10,000 steps daily, and my favorite time is late afternoon when the sun is low and it finally cools off a bit. Walking in nature not only helps me manage stress but can also be a great time to catch up with a friend. Instead of a “happy hour” date, do a “walking date”.
Adapting to Daylight Savings Time
When the clocks change, our energy can take a hit. Personally, I plan to ease into it by shifting my bedtime and wake-up time 15 minutes earlier in the days leading up to the change. I’ll also move some of my workouts to mornings or lunchtime instead of evenings, since it gets dark so early. That way I stay consistent without fighting against the initial fatigue and the seasonal change.
My Takeaway for You
October is a natural time for small resets. Whether it’s adding immune-boosting foods, walking outside more, or adjusting your workout schedule, these little shifts add up. Try choosing just one thing to focus on this month, and see how it changes your energy and mood.
Unni’s Quick October Tips
- Morning Ritual: Start your day with warm lemon water and a handful of berries for an antioxidant boost.
- Step Outside: Aim for 7,000–10,000 steps daily . October’s cooler air makes walking more enjoyable.
- Strengthen Immunity: Add pumpkin seeds, garlic, and mushrooms to your meals for natural immune support.
- Beat the Time Change: Shift bedtime by 15 minutes a few days before daylight savings and soak in morning sunlight.
- Workout Reset: If evenings feel too dark, move your workouts to lunchtime or earlier.
Unni Greene is a Certified Master Trainer, Certified Nutrition Specialist, Certified Menopause Coach and Certified Online Coach. She works with clients online and in person at Pinecrest Community Center. Contact Unni at UnniFit.com or unnigreene@gmail.com
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