Fall can be seen as a reset period. From changes to our breathing and sleeping habits, to the way we take care of ourselves. 

It's also a grea ttime to try something new. And that doesn't just mean the newest pumpkin spice latte. But, that could be part of the equation!

The seven pillars are a great place to start when it comes to putting together a wellness routine. They are mental, emotional, physical, environmental, spiritual, recreational and social. 

It's important to make each pillar your own and try for as many pillars you can for your overall wellness. Many of these naturally intertwine. 

OSF HealthCare psychotherapist Sara Bennett says quieting your mind is a great way to boost mental health. 

“It’s really nice when things slow down and you can just cuddle up in front of a fire with a blanket and some hot chocolate,” Bennett says. “Just enjoy the slowness. Being able to quiet your mind is a really great aspect of self-care.”

Bennett says getting outside for a hike with friends can help with the recreational, environmental and physical pillars. While volunteering in your community can improve your social and spiritual health. 

The cooler fall breeze sweeping through the Midwest can be a welcome sight for some, but to those with severe breathing disorders, it can be a challenging time. 

Dr. Juanbosco Ayala, a pulmonologist with OSF HealthCare, says getting the flu vaccine is a great way to protect yourself. 

He says you need to keep an eye on your breathing habits and if they're changing with the cooler weather. 

“Especially people with asthma or patients with emphysema or COPD, we notice some of their symptoms may come to the forefront with this change in weather. Things such as cough, shortness of breath and wheezing are common symptoms that may unfold during this timeframe," Dr. Ayala says. 

Dr. Ayala adds if you have a persistent cough that won't go away, or a fever, chills and night sweats, it's important to see your doctor right away. 

For those who love to sleep with the windows open in the fall, Dr. Ayala says that's totally fine.

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En el Medio Oeste, nunca se sabe cuándo el calor se irá de verdad. Sin embargo, a medida que se acerca el otoño y las temperaturas más frescas se vuelven más constantes, es importante priorizar la salud.

Para las personas que no padecen trastornos respiratorios graves, la brisa fresca del otoño puede ser agradable. En cambio, para quienes padecen enfermedades pulmonares crónicas, puede ser una época difícil.

"Sobre todo en las personas con asma o los pacientes con enfisema o EPOC, nos damos cuenta de que algunos de sus síntomas pueden aparecer con este cambio de clima", dice Juanbosco Ayala, MD, médico neumólogo de OSF HealthCare. "Los síntomas como la tos, falta de aliento y sibilancias son habituales y se pueden presentar durante este periodo".

Con el regreso a clases de los niños, los deportes de otoño en pleno apogeo y los virus presentes en el lugar de trabajo, el aire fresco puede significar un aumento de las enfermedades.

El Dr. Ayala afirma que hay algunas formas de protegernos este otoño.

"Tener la vacuna contra la gripe es sin duda una gran manera de protegernos. Además, reconozca cómo cambia su respiración. Pregúntese si está relacionado con el cambio de temperaturas o si se trata de una tos persistente que no desaparece. Un aumento de los esputos que produce cada día, fiebre, escalofríos o sudor nocturno pueden ser motivo de preocupación", dice el Dr. Ayala.

Si bien las alergias de primavera son más frecuentes y graves, el Dr. Ayala señala que las alergias pueden persistir en los meses de otoño.

"No las percibimos tan intensas como en primavera, pero siguen presentes. El aumento que se observa en primavera está relacionado con que los pacientes salen un poco más al exterior o con que hay cambios en la primavera".

El cambio de clima en otoño también puede influir en nuestra forma de dormir. A medida que bajan las temperaturas, aumenta el número de personas que duermen con las ventanas abiertas para respirar un poco de aire fresco. 

"En cuanto a los pacientes con trastornos crónicos del sueño, dormir con las ventanas abiertas no es un problema. Pueden hacerlo. Lo importante es que continúen con sus terapias, como usar su C-PAP todas las noches mientras puedan", añade el Dr. Ayala.

Si los síntomas de resfriado persisten, el Dr. Ayala recomienda acudir al médico de inmediato. Si le preocupa la posibilidad de padecer un trastorno respiratorio o del sueño, puede que lo deriven a un neumólogo o a un médico especialista en el sueño para una evaluación más exhaustiva.

Vídeos de entrevistas

In the Midwest, you never know when the hot weather is truly gone for good. But as we leap into fall and cooler temperatures become more consistent, it’s important to prioritize our immune health.

To those without severe breathing disorders, the cool fall breeze can be welcome. But for those with chronic lung diseases, it can be a challenging time.

“Especially people with asthma or patients with emphysema or COPD, we notice some of their symptoms may come to the forefront with this change in weather” says Juanbosco Ayala, MD, a pulmonologist physician with OSF HealthCare. “Things such as cough, shortness of breath and wheezing are common symptoms that may unfold during this timeframe.”

With kids going back to school, fall sports in full swing, and viruses present in the workplace, fresh air can mean increased sickness.

Dr. Ayala says there are a few ways we can protect ourselves this fall.

“Having the flu vaccine is definitely a great way to protect ourselves. Also, recognize how your breathing is changing. Ask yourself if it is related to the temperatures changing, or if it’s a persistent cough that’s not going away. An increase in the sputum you make every day, as well as fevers, chills or night sweats can be cause for concern,” Dr. Ayala says.

While springtime allergies are more common and severe, Dr. Ayala says allergies can still persist into the fall months.

“We don’t see it as bad as the spring, but it’s still present. The bump you see in the spring is related to patients going outside a little more, or things changing in the springtime.”

The change in fall weather can also impact the way we sleep. As temperatures drop, the number of people sleeping with their windows for a little fresh air increases.  

“As far as patients with chronic sleep disorders, sleeping with the windows open is not an issue. They can definitely do that. The big thing is to continue their therapies, like wearing their CPAP every night as long as they can,” Dr. Ayala adds.

If cold-like symptoms persist, Dr. Ayala says it’s important to see your doctor right away. If there are concerns of a breathing or sleeping disorder, you may be referred to a pulmonologist or sleep doctor for further evaluation.

About 25 million Americans have asthma, according to the Asthma and Allergy Foundation of America. If you are part of that population, now is the time to prepare for what’s known as “Peak Week.” Officially, that would be September 15-21, just as summer turns to autumn.

Every person diagnosed with asthma should have an “asthma plan,” which includes prescriptions for medications and a list of best practices to limit exposure to asthma attack triggers.

The best thing you can do to prepare for “Peak Week” is to review your plan and take action as necessary:

• Make sure your prescriptions are filled.
• Make sure your rescue inhaler, if you need one, is up to date. Because they are used as needed, it’s easy to hang on to them for too long. Check the expiration date. If it has passed, get your prescription renewed.
• Know your triggers and symptoms. Avoid those things that cause you difficulty. And if you start feeling symptoms, use your rescue inhaler.

Video Interview Clips

Whether you’re an avid hiker or just enjoying the fresh breeze on a fall walk, preparing for your journey is key.

Karan Rai, MD, who specializes in sports medicine at OSF HealthCare, offers these tips to make your hike safer this season, no matter your hiking experience level.

Map out your adventure:

“First things first, try to get a map of the trail you’re going to take, and account for how much time it will take to get there and get back. Usually, adding an extra 10% gives you sufficient time,” Dr. Rai says. “Always try to inform somebody of where you’re going and what your projected time back will be.”

Dr. Rai says this is extremely important, especially because hiking trails are known to not have the best cellphone service.

“Take a look at the weather. As the seasons change, sometimes we might be due for some rain or cooler conditions,” Dr. Rai adds.

Bring a first-aid kit:

“When going hiking, regardless of duration, have a basic first-aid kit on-hand with supplies such as Band-Aids, gauze and antiseptic,” says Dr. Rai.

He says bringing a multipurpose tool can prove helpful, too. Some of the gadgets inside of it can be a knife, or an eyeglass repair kit in case your glasses break.

Proper footwear and hiking poles:

“We can underestimate how strenuous some of these hikes can be, so making sure you brought a great pair of shoes is a readily available trick everybody should utilize,” Dr. Rai says.

Dr. Rai adds hiking poles can help hikers of all skill levels on all different kinds of terrain.

“They can help take the load off your knees. They add a bit of a different stress, because they force you to utilize your upper body and core muscles. So, it makes it more of a full-body exercise.”

Watch your back:

“Look ahead of you and look down to make sure you’re walking on the trail, but also take a look backwards. Trails can appear different while you’re making that return route,” Dr. Rai says.

Stay on the trail:

The chance of getting hurt increases if you choose to get off the hiking trail. Dr. Rai recommends paying attention to signs during your hike and following the mapped-out trail.

“As much as you might want to get that perfect picture of the waterfall, try to stick to the marked trails,” Dr. Rai says. “In general, when you’re going off trail, that increases your chance of injury. Whether that’s stepping into an unmarked hole or running into some wildlife, those are some of the common pitfalls. Depending how far you go off the trail, it’s a lot harder to have people find you if you are unable to get back to the trail.”

Hydrate, hydrate, hydrate!

A lack of food and water can cause a fun hike to go downhill very quickly. Sandwiches and protein bars can easily be stored in a pack while hiking, but Dr. Rai says make sure you bring enough water to keep you fully hydrated.

“Depending on the duration of your hike, it varies based on how intense it is. But generally, packing at least 1 liter of water per hour for a beginner’s hike. Then as the intensity level increases, add a half-liter per hour,” Dr. Rai says.

Most trails will have a rating or intensity level assigned to them if you look them up online. There are multiple apps available to download on cellphones to take a look at your trail before you venture out.

Common injuries while hiking:

No matter the difficulty of your hike, injuries can happen.

“Commonly we’ll see ankle sprains or knee contusions,” Dr. Rai says. “That can be from falling or stumbling while hiking.”

But some injuries happen without falling on, or off, the trail.

“Other times people can get rashes or sunburns. This goes back to not accounting for some weather-related changes,” Dr. Rai adds. 

Health emergencies can happen:

While more serious health emergencies are rare, they’re still possible, and it’s important to be prepared.

“The toughest part is knowing what to do in those situations. Understand what CPR entails, and know how to do chest compressions,” Dr. Rai urges. “Also have a good way of contacting someone for help. Whether that’s being in an area with cell service or even having a whistle handy. Oftentimes that sound carries further than our voices, it also helps preserve our energy during a more life-threatening or severe situation.”

While it may seem like there are many tips to keep in mind while hiking, Dr. Rai says it’s a great form of cardiovascular exercise and a fun experience for the family.  If you’re new to hiking, he recommends telling your health care provider that you are starting to hike and see if they offer any further guidance. 

Video Interview Clips

B-Roll

New research from Penn State University suggests simply asking young people about suicide increases the chance they will get connected with mental health services.

The research underscores the need for everyone to watch out for their loved ones' mental health. Health care providers, too, continue to try to chip away at the mental health crisis across the country. And the numbers drive home the point:

• The National Institute of Mental Health says nearly one in five adults suffers from a mental illness.
• The U.S. Centers for Disease Control and Prevention (CDC) says suicide is the second-leading cause of death among young people and, prior to the COVID-19 pandemic, was the 10^th-leading cause of death among all Americans.
• The CDC says in 2020, someone took their own life about once every 11 minutes on average.
• The suicide lifeline says for every one person who dies by suicide each year, 316 people seriously consider it.
•  The lifeline has fielded more than 20 million calls since it launched in 2005, and it’s seen mostly year-to-year growth in calls. In 2005, the lifeline saw around 50,000 inquiries. In 2020, there were nearly 2.4 million calls – a record high.

The numbers line up with what Staci Knox and her staff are seeing in at OSF HealthCare in Alton, Illinois – an increase in people seeking help. Some have suffered in silence for a long time. Knox, the manager of Psychological Services at OSF in Alton, says the average time from onset of symptoms to diagnosis is 11 years.

“You think about our culture, it's very much an admirable trait to be tough and to just buck up and get through it,” Knox says.  “It's not easy to experience symptoms and then be able to identify that they're not fleeting.”

Warning signs

Knox and her staff see a wide range of patients - from kids as young as six to some people well into their 90s. She says warning signs for suicide vary by age.

For adults: “They're struggling to get out of bed. They're struggling to not call off for work. At work, they're struggling not to be written up for irritability or conflicts that happen in the workplace. In their home life, they may be struggling in their relationships. They may be isolating,” Knox says.

Some other signs in adults may be tough to spot. For example, a big shopping trip may seem just like a spending spree. But for a suicidal person, they may be spending all their money because they know they can’t take it with them.

For children, Knox says their world boils down to school, family and friends. So many of the warning signs are similar but on a reduced scale: no interest in school, acting out at school and isolating from friends and family. Kids may also start using drugs or alcohol.

Daily self-care

Whether you’re getting mental health treatment or not, Knox highlights some daily to-dos to keep yourself grounded: eat healthy, get enough sleep, take time for deep breathing and practice your faith.

“Stretching and keeping our body moving,” Knox adds. “Depending on your physical limitations, it could be stretching in a chair or getting out in nature and hiking.”

A new tool

Beginning July 16^th, 9-8-8 will be the digits to dial to reach the National Suicide Prevention Lifeline. If you’re dealing with a mental or behavioral health issue, you can call or text 9-8-8 to be connected with a trained counselor who’s part of the existing National Suicide Prevention Lifeline network. The counselors you’ll speak to are stationed at crisis centers across the country, so they are likely aware about specific resources and treatment available in your area. Those could include outpatient counseling, inpatient (live-in) care, medication or a combination.

The 9-8-8 lifeline is confidential, free and staffed 24/7. But like any other hotline, there may be a wait. If you or someone you know is in immediate danger or needs medical attention, call 9-1-1. You can always talk to your primary care provider about mental and behavioral health resources. In fact, Knox says your provider should be able to figure out if your symptoms are indeed related to mental health, if they are a physical problem disguised as a mental problem or if they are a bit of both.

Interview Clips - Staci Knox

Previous Coverage

Depression: Breaking the Silence

A Sad Stat: Teenage Suicides on the Rise

Suicide Stigma: Facts, Myths, and How to Help

Mental health care starts with a first step

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