11 Tips for a Healthy Fall

CDC’s National Center for Chronic Disease Prevention and Health Promotion
fall leaves

11 Tips for a Healthy Fall

As the days get shorter and cooler and the leaves change color, use these 11 healthy strategies to help prevent chronic diseases like type 2 diabetes, heart disease, and cancer.
phone with 1-800-QUIT-NOW

Don’t Use Tobacco

You can quit today!
Call 1-800-QUIT-NOW
for free support.

leaf

vegetables and fruits

Eat Healthy

Delicious fruits, vegetables, whole grains, lean meats, and low-fat dairy products make health meals.

TIP Choose fat-free or low-fat milk or yogurt more often than cheese. They have more potassium and less sodium.
running shoes, weights, jump rope, clock

Move More, Sit Less

Adults need at least 150
minutes of moderate-
intensity aerobic activity
every week, plus muscle-
strengthening activities
at least 2 days a week.

hat, sun glasses, pants, long-sleeve shirt, bug spray and sunscreen

Be Sun Safe

Wear long-sleeved
shirts and pants, a
wide-brimmed hat, and
sunglasses and use
broad spectrum sunscreen
with at least SPF 15.

leaf

TIP Even if the weather is cooler, the sun can still damage your skin. UV rays, not the temperature, do the damage.
pitcher and glass of water in front of sodas and liquor

Rethink Your Drink

Substitute water for
sugary or alcoholic
drinks to reduce
calories and stay safe.

man brushing teeth

Brush Your Teeth

Brush twice a day with
fluoride toothpaste.

woman sleeping

Sleep

Get at least 7 hours of
sleep every night.

family

Learn Your Family
Health History

Talk to your family and
your doctor about your
family health history.

patient and doctor

Get Your Screenings

Visit your doctor regularly
for preventive services
like cancer and
diabetes screenings.

Wash Your Hands

Wash your hands with soap
and clean running water for 20 seconds.

washing hands
DID YOU KNOW? Keeping your hands clean is one of the most important steps you can take to avoid getting sick and spreading germs to others.
leaf

medicine and needle

Get Your Flu Shot

An annual flu
vaccine is the
best way to help
protect against
flu, especially for
cancer survivors.

autumn leaves

For more about how to prevent chronic disease and maintain a healthy lifestyle, follow @CDCChronic on Twitter or visit cdc.gov/chronicdisease.
Page last reviewed: September 20, 2019