By THERESA MALIONEK
SPECIAL TO EASTBOSTON.COM
(EAST BOSTON, September 16, 2025) It’s September—the air is turning colder, days are getting shorter, and the holiday season is around the corner. Along with the change in season, comes a higher risk of colds, flu, and seasonal stress. The good news? By adopting a few habits, you can keep your body strong, your mind clear, and your energy steady all season long.
Boost Your Immune System
As the days get shorter, many people feel the “seasonal blues”—lower energy, mood dips, or the urge to hibernate. Support both body and mind by leaning into fresh, seasonal foods and local connections. The East Boston Farmers Market, (https://www.neighborhealth.com/en/events/summer-farmers-market/) open through October 22, still has autumn staples like squash, root vegetables, kale, and apples—nutrient-dense choices packed with vitamins, minerals, antioxidants, and fiber to help you stay healthy.
Explore Eastie Farm, (https://eastiefarm.com) a local non-profit focused on sustainable, community-grown food. They offer a CSA (Community Supported Agriculture) program—a weekly share of seasonal produce sourced locally. This year’s sign-up has passed, but keep it on your radar for next year. Local seasonal eating is practical and powerful: fall and winter favorites like squash, sweet potatoes, cabbage, and apples support digestion, provide steady energy, and help you feel grounded. For a simple immune boost, try roasted butternut squash soup, garlic-sautéed kale, or apple-cinnamon oatmeal.
Don’t forget hydration. Heated indoor air is drying, so aim for regular water intake throughout the day. For water, you want to aim for 8 full glasses of water per day and for herbal teas like chamomile or peppermint teas for example. Mineral-rich broths also nourish and keep your immune system humming.
Manage Seasonal Stress
The holidays can be joyful—and demanding. Extra responsibilities, family logistics, finances, and less sunlight can leave you depleted. Because stress directly impacts immunity, hormones, sleep, and energy, stress management isn’t a luxury; it’s essential.
Try these local, doable options:
- Move daily. Take a brisk walk at Piers Park, Bremen Street Park, the East Boston Greenway, or Constitution Beach. Even 15 minutes outdoors can lift your mood, calm your nervous system, and deliver a dose of natural light.
- Breathe and reset. Practice 4–6 slow breaths per minute for 3–5 minutes in the morning or before bed to lower cortisol and improve sleep quality.
- Mix up your workouts. Try barre or yoga at The Point EB (https://thepointbarreandyoga.com) studio, or follow a short at-home routine online.
- Make it fun. When the weather cooperates, ice skating at nearby rinks or a bundled-up game of tag football keeps the whole family moving.
Stay Connected to Community
Shorter days and cold weather can heighten feelings of isolation. One of the most effective antidotes to the seasonal blues is connection—shared meals, conversations, and group activities remind us we’re not alone. Check our the EastBoston.com website or local newspapers for activities – most of which are free – to keep you connected to your neighbors.
Partner With a Local Health Coach
Even with the best intentions, it can be hard to know where to start—or how to stay consistent when life gets busy. That’s where I come in. As a certified holistic health coach based right here in East Boston, I will help you navigate nutrition, stress, movement, and sleep so you can feel energized, confident, and well all year.
Through Bee Healthy and Well Coaching, (https://www.beehealthyandwell.com) you’ll get personalized guidance, simple meal strategies, stress-reduction tools, and steady accountability—designed for your body, schedule, and goals. Together, we’ll build a plan that works in real life and adapts as the seasons change.
Ready to feel your best?
Email Theresa Malionek, at: beehealthyandwellcoaching@gmail.com to schedule a free consultation.
