9 ways to spring clean your mind and body
As we wave goodbye to the cold, damp, dark days of winter, here are 9 ways to give your health a seasonal makeover this spring.
1. Get sleep ready
The beginning of British Summer Time can disrupt sleep patterns. To minimise the impact, try moving your bedtime earlier by about 10 minutes each day leading up to the time change. Additionally, avoid food and alcohol near bedtime to help improve sleep quality.
2. Eat with the season
Make the most of nutrient-packed fruit and vegetables that are in season during spring. You’ll be able to enjoy delicious offerings such as spinach, purple sprouting broccoli, radishes, watercress, asparagus and rhubarb.
3. Ease hay fever
Spring often brings the start of allergy season. Incorporate foods rich in flavonoids such as quercetin, vitamin C, and beta-carotene into your diet to help reduce inflammation and boost your immune system. Garlic, onions, blueberries, and carrots are great choices.
4. Declutter your space
A tidy environment can lead to a clearer mind. Spend some time decluttering your living and work spaces. Donate or recycle items you no longer need. Organise your belongings in a way that makes your space more functional and pleasant to be in.
5. Show your gut some love
Seasonal bugs and antibiotic-requiring winter infections may well have left your gut in need of support. Replenish friendly gut bacteria with probiotics found in yogurt and fermented foods like sauerkraut, kefir, and kombucha. These foods can help maintain a healthy digestive system and support your immune health.
6. Focus on fitness
As the weather warms up, take your workouts outdoors to feel more energised. High-intensity interval training (HiiT), such as alternating between walking and running, can be an effective way to boost fitness and burn fat. Start with short sessions and gradually increase the duration and intensity.
If you're new to exercising, have limited mobility, or a disability, begin with gentle and gradual movements to ensure long-term sustainability.
7. Connect with nature
Spend time outdoors to reap the benefits of nature. Whether it's a walk in the park, a hike in the woods, or simply sitting in your garden, being in nature can reduce stress, improve mood, and boost your overall well-being.
8. Top up your vitamin D
Vitamin D is essential for healthy bones and immunity, and our levels can drop during winter. As spring arrives, consider taking a vitamin D supplement to keep your levels topped up, as it can be challenging to get enough from diet alone.
9. Digital detox
Take a break from screens and digital devices to reduce eye strain and mental fatigue. Set aside specific times each day to unplug and engage in offline activities like reading, walking, or spending time with loved ones.
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