Staying Healthy This Fall: Simple Tips to Enjoy the Season

By Samantha Simmons, MS

Fall is one of the most beautiful times of the year, with crisp air, colorful leaves, cozy sweaters, and warm drinks that make you want to linger outside just a little longer. But as much as we love this season, it also brings flu season along with it. Cooler weather keeps us indoors, schools and workplaces are bustling, and close contact with others makes it easier for germs to spread. The last thing anyone wants is to spend this cozy season stuck in bed with a fever instead of enjoying the simple pleasures of fall.

One of the smartest ways to protect yourself is to get your flu shot. The CDC recommends that everyone aged 6 months and older receive a flu vaccine every season, ideally by the end of October. Vaccination is particularly important for people at higher risk of serious complications from influenza, such as young children, pregnant women, older adults, and individuals with certain chronic health conditions like asthma, diabetes, or heart disease. Flu vaccines help reduce the burden of flu illnesses, hospitalizations, and deaths, and have been shown to decrease the severity of disease in people who get vaccinated but still contract the flu. For the 2025–2026 flu season, all flu vaccines will be designed to protect against three influenza viruses: two influenza A viruses (H1N1 and H3N2) and one influenza B virus.

It’s also helpful to know the common symptoms of the flu so you can act quickly if you start to feel unwell. According to the CDC, flu symptoms often include fever, cough, sore throat, runny or stuffy nose, body aches, headache, chills, and fatigue. Some people may also experience vomiting and diarrhea, though this is more common in children. Recognizing these symptoms early allows you to rest, recover, and prevent spreading the flu to others.

Staying healthy during the fall is also about keeping your body strong enough to fight off germs. While pumpkin spice lattes and seasonal treats are fun to enjoy, try to balance indulgence with nourishment. Eat plenty of fruits, vegetables, lean proteins, and whole grains to fuel your immune system. Don’t forget to drink plenty of water, even when it’s tempting to sip on cider or coffee, and prioritize sleep so your body can recharge. Light exercise, like walking through colorful neighborhoods or stretching at home, helps keep energy levels steady and strengthens your defenses.

For those out and about in busy indoor spaces, a few extra precautions go a long way. The CDC advises avoiding close contact with people who are sick and staying home if you are sick to prevent infecting others. If you must leave home, for example, to get medical care, cover coughs and sneezes with a tissue. Wearing a mask is an additional prevention strategy that you can choose to further protect yourself and others. When worn by a person with an infection, masks reduce the spread of the virus to others. Masks can also protect wearers from breathing in infectious particles from people around them.

Right now, CDC data shows that seasonal influenza activity is low across the U.S., but flu season typically builds through the fall and winter months. Looking back at the 2024–2025 season gives a sense of how serious it can be: the flu caused an estimated 47 million illnesses, 610,000 hospitalizations, and 26,000 deaths nationwide. At its peak, the hospitalization rate reached about 13.5 per 100,000 people. Overall, influenza and pneumonia together account for more than 45,000 deaths in the U.S. each year.

These numbers are a reminder that small everyday choices matter. Washing hands often, improving ventilation when possible, staying home when you’re sick, and considering masks in crowded indoor settings are simple steps that not only protect you but also help safeguard friends, family, and community members who may be at higher risk.

Ultimately, fall is about connection, warmth, and embracing simple pleasures, spending time outdoors, sipping a favorite drink, and soaking in the beauty of the season. By getting vaccinated, practicing good hygiene, eating well, staying active, recognizing flu symptoms, and taking simple precautions, you give yourself the best chance to enjoy every crisp, colorful day. Focus on laughter, comfort, and cozy moments, and let your health be your secret weapon for a vibrant and energized fall.

To help you stay healthy this season, flu shots are available at several locations across Burke County. The Burke County Health Department, located at 700 East Parker Road in Morganton, offers immunizations for both children and adults. Appointments can be scheduled by calling 828-764-9150. Local pharmacies, including CVS and Walgreens in Morganton, provide convenient options for walk-in or scheduled flu shots. Many primary care providers, such as Burke Primary Care and UNC Blue Ridge, also offer vaccines to their patients. In addition, East Burke Pharmacy in Hildebran, NC, and the Good Samaritan Clinic in Morganton, NC, may provide flu shots, with some services tailored to individual needs. Since availability and hours can vary, it’s best to call before visiting any location.