Spring is a great time to look at our health habits. More than the new year, the beginning of spring seems to be an appropriate jumping off point for self-improvement. There are signs of new life all around us, the temperature becomes warmer - inviting us out into nature, we enjoy more sunlight every day. We can be very motivated and inspired to look at our current health habits and make some changes where necessary.
This can be a time to look at the various aspects of health and see where you can change things up:
Food. How has your diet been? During the winter we are inclined to eat heavier comfort foods - warm soups, stews, pasta, breads, meats. Spring can inspire us to eat lighter foods - soups and stews can still be on the menu, but made with lighter and fresher ingredients. We can eat more fruits and vegetables - especially fresh as they become available. Strive for 5 - 7 servings per day. Plant-based proteins such as tofu, red or yellow lentils, quinoa are good choices, as well as more seafood for the omega 3 fats we need. Go for the whole, unprocessed, complex carbohydrates, such as whole grains, fruits and vegetables; and healthy fats, such as olive oil, avocado, and coconut oil.
Sleep. If you are getting less than 7 - 9 hours of sleep every night and not feeling well-rested when you get up in the morning, you most likely need some changes in your sleep habits. According to the Institute for Functional Medicine, good sleep hygiene may help protect us from infectious diseases (see link). Some tips to consider include: keeping a consistent sleep schedule; avoiding caffeine, heavy meals, and alcohol before bedtime; taking in as much natural daylight as you can during the day, reducing “blue light” from cellphones, tv, and computers a few hours before bed; and practicing stress reduction techniques, such as meditation and yoga.
Exercise. Current evidence has shown that US adults have become much more sedentary during this past year (www.ifm.org). Even if you are getting the recommended 30 - 60 minutes of moderate to vigorous exercise each day, you may be spending the rest of your day sitting - on zoom calls or watching tv (sound familiar?). We are becoming “exercising couch potatoes” as described by Dr Shelpa Saxema, an IFM practitioner. If you think about it, our pre-pandemic days were filled with extra movement - going to and from work or school, walking in parking lots or malls - these little bits of walking added up. Look at your own movement patterns - you may need to schedule times during your day for a 10 - 20 minute walk around the neighborhood after lunch, or maybe a 10 minute stretch or yoga practice between meetings would be invigorating.
You can also look at your stress levels, relationships, and the social aspects of your life. By taking the time now, you can start some new Spring habits that will help you feel more energetic and vibrant!