As the leaves change and the air turns crisp, November reminds us not only to prepare for the holidays but also to take care of our health—especially when it comes to diabetes awareness. November is National Diabetes Month, a time to reflect on the steps we can take to live healthier and support those affected by diabetes.

Whether you’re living with diabetes, managing prediabetes, or simply looking to prevent it, fall is the perfect season to refocus on wellness. From nutrition and movement to sleep, hydration, and relaxation with loved ones—all of it contributes to better health and well-being.

This month, focusing on healthy eating can be easy. Cooler weather brings opportunities for comforting, nutrient-rich meals like soups, roasted vegetables, and whole grains. Add no-sugar seasonings like cinnamon, nutmeg, or chai spices to make your meals both flavorful and nourishing.

It’s also a great time to enjoy outdoor walks among the colorful leaves—boosting your mood and improving blood sugar control at the same time! Too cold to walk outside? Try a new fitness routine such as an online dance class, light weight training at home, or a group exercise class at your local YMCA.

As daylight decreases toward the winter solstice, take advantage of those earlier evenings and aim for 7–8 hours of sleep each night. Quality sleep helps your brain recover from daily stress. Skimping on rest can raise cortisol levels, leading to cravings for high-sugar, high-carb comfort foods. Another way to reduce stress is to be intentional about spending time with friends and loved ones. Maintaining supportive relationships can make a big difference—especially when managing diabetes.

Having diabetes isn’t an insurmountable challenge. With support, education, and a commitment to making one or two small changes each month or season, you can make lasting progress.

Consider choosing one of these small changes and doing it consistently to make a big impact:

• Add one new healthy, low-carb recipe each week.
• Take a 10-minute walk after lunch or dinner.
• Attend a local diabetes education class or support group.
• Start a simple morning stretching routine.
• Schedule weekly “tea time” with a friend.
• Go to bed 30 minutes earlier than usual to boost your sleep.

Remember—wellness doesn’t happen overnight. It’s built through mindful choices, one day and one step at a time. This fall, let’s “fall into wellness” together and keep our health on track for the holidays ahead.