Just this month, the season has changed from Winter to Spring. With it comes a variety of new opportunities, and its own set of challenges. The Centers for Disease Control (CDC) have published eight strategies for a achieving your goal to be healthy this season:
Move more, and sit less.
Eat healthy foods.
Choose your drinks wisely.
Get enough sleep.
Be sun safe.
Brush your teeth.
Don't use tobacco.
Learn your health history.
Details about these suggestions can be found on the CDC website (https://www.cdc.gov/chronicdisease/resources/infographic/healthy-spring.htm). Also, learn more ways to stay healthy and prevent chronic disease at www.cdc.gov/chronicdisease. It pays to be diligent about keeping healthy habits every day. During the Winter, most people are sluggish and not very observant of all the above recommendations. If you ignore any of these strategies, your health can suffer setbacks and other problems that may take more time to correct, especially as you age.
One of the first steps to building a healthy lifestyle is determining what food makes you and your body happy, according to the University of Utah (https://www.housing.utah.edu/spring-into-a-healthy-lifestyle/). Eating healthy can mean a lot of different things for different people, but it is important to find a good balance between the multiple food options. The first thing to do is decide what food you like to eat. For example, vegetables such as broccoli, green beans, carrots and cauliflower make some individuals happy, and other vegetables work better for other individuals. Also, fruits like peaches and apples are some of many people's favorite fruits. This creates many options for various meals/recipes to make that include the food you love.
Once you know what foods you like to eat, it can be really fun to plan out meals according to a good balance of grains, fruits, vegetables and more. Examples of fun and healthy recipes:
Oatmeal
Salad (you can add anything to a salad!)
Rice and protein of your choice
Sandwiches (many different options!)
Stir-fry vegetables
Many recipes can be adjusted to include your favorite foods. Eating healthy does not have to be a chore, but rather a creative activity that will make both you and your body happy. For more information about how to begin eating healthy meals, check out this blog about healthy eating options: https://www.takingcharge.csh.umn.edu/how-should-i-start. One last thing to note about eating healthy is that this will look different for everyone. Each person’s body needs different things, so this process will not be the same for everybody. It is okay to test out many options to find what works best for you.
Another step to building a healthy lifestyle is to exercise regularly. Your body is constantly changing, which means you can be exposed to new challenges. Exercise is important because it can aid in fighting diseases and signs of aging. It has also been known to decrease symptoms of anxiety and depression. There are many various ways to give your body exercise, and similar to testing out food, you may want to try out different options for exercise.
Some people love weightlifting at the gym, while others love to play team sports. Spring time is a great season to exercise outdoors. Examples of ways to get exercise:
Weight-lifting
Rock-climbing
Swimming
Dance
Yoga
Cycling
Hiking
In order to build a healthy lifestyle, it is also important to listen to your body. Mental health is one of the largest topics of today for good reason. Many people struggle with mental health barriers, which make it difficult to focus on school or work. By practicing methods to reduce stress, anxiety, depression, and other similar challenges, you can begin to build a healthy lifestyle that lasts. This process can look different for everybody. By listening to your body, you can find out what is working as well as what isn’t in terms of your well-being.
Spring has definitely sprung, and it's time to start thinking about your health and lifestyle this season, according to Community Care Physicians (https://communitycare.com/10-tips-to-staying-healthy-this-spring-asp/). Set goals, stick to them, and treat your body right! Here are some simple tips to getting and staying healthy this spring:
1.Set a Goal: Whether it's a weight loss goal, a fitness goal, or a goal to meet a work deadline, set out to accomplish it this season! Start by writing out a step by step process on how you're going to accomplish it. Make a small goal for every week this season and reward yourself at the end of the week for sticking to it!
2.Get Outside: Head outside for an evening walk or run every day for at least 30 minutes. You'll reap the benefits of nature's vitamin D as well as the heart-healthy benefits of moving!
3.Think About Your Allergies: If you know you are prone to sniffles and sneezes when the flowers bloom and the weather warms up, stock up on allergy medications and keep them handy at all times. See your doctor if you take nasal steroids or other prescription-only drugs.
4.Spring Clean Your Makeup Drawer: Makeup expires, if you didn't know. It usually takes about 6 months for a makeup product to expire (consult the manufacturer's website first). Toss out old tubes of mascara and eyeliner, along with any other product that could be harmful to your eyes after its date of expiration.
5.Take Advantage of the Morning Light: A recent study published in the American Psychological Association journal, found that people who wake up earlier are generally happier and healthier than those who snooze in the morning. Take advantage of the morning light and head out for a run or walk in the morning.
6.Think Local: Eat organic, farmer's market fruits and veggies to not only support your local community but to get fresh and whole foods into your family's diet!
If you have young children at home, it's important that you provide healthy ways for them to enjoy Spring and manage their health. Instead of letting everyone spend all day indoors on their screens, try these healthy spring tips for kids so your family can make the most of the season:
Make time each day to get outside. In the winter, we get into the habit of staying indoors and bundling up inside of blankets where it’s cozy. Now is the time to break that habit. Instead, make it a point to get outside as much as possible.
Invest in some new outdoor activities. Kids keep busy with activities like bubbles, chalk, scooters and jump rope. Older kids may like spike ball, cornhole, football or basketball.
Plant a vegetable garden! Spring is the perfect time to start planting. A full garden can be intimidating, so start small if you’re new to gardening. Do some research on your favorite vegetables and herbs and go from there. Even putting a few vegetables in pots or a few seeds in the ground is a fun activity. Gardening can also turn into a summer activity as your seeds and plants grow. What a great lesson in nutrition!
Spring clean. No one wants to, but it pays off in the end! Spring is a great time to clean out your garages, closets, shelves and other nooks and crannies. Donating items that you no longer need is also a great way to give back while decluttering your home.
Try a new sport. The warmer weather makes it easier to do outdoor activities. Try signing your kids up for soccer or baseball or give them an opportunity to try something new. You never know what their passions will grow into.
Take family hikes. Find a new trail or a nature path and get some steps in. It won’t even feel like exercise when you spend time looking at all the nature and scenery!
Add in spring produce. New vegetables and fruits are in season now that the winter frost is melting. Try oranges, mandarins and limes to pack some vitamin C into your diet. Make a salad with arugula, frisée and watercress. You never know if you like certain fruits and veggies until you try them!
Take some day trips. With the cold weather (mostly) out of the way, plan a trip to the zoo or a museum. What about a day at the beach or a national park? Leaving the house for the day offers bonding and learning opportunities.
Find new parks and playgrounds. Don’t get stuck in a rut; adventure out for a new place you haven’t been before. New parks can keep kids occupied for hours!
Look at summer camps. Summer camp generally take place in the spring and summer months. Ask your kids what activities interest them and consider signing up. Art camp, horse camp, sports camp and cooking camp can all be fun ways to try new things.
Shop at a farmer’s market. Visit a local farmer’s market for fresh produce, fresh flowers and baked goods to support your local community and add a fun activity to your day.
Look for festivals. There is a lot going on in the spring and summer. Online community calendars like Facebook and bulletin boards have a list of upcoming events.
Shop for snacks. As your kids get out and active, their appetites will increase. Take a trip to the grocery store for healthy snacks to have on hand: fresh fruit, popcorn, cheese sticks, whole grain crackers, hummus, trail mix, etc.
Above all, enjoy the beautiful spring season and have fun, according to the folks at the Obesity Action Coalition. (https://www.yourweightmatters.org/healthy-spring-tips-for-kids/).
Hopefully, you are going to begin to see warmer, sunnier days. With the spring season , there are more things to do outside. One of the best feelings is the sun on your skin after a long winter. Building a healthy lifestyle includes spending time outside as this can provide fun activities and some Vitamin D. There are many benefits to spending time outside, including reducing stress-related hormones such as cortisol and adrenaline. Researchers say that a good amount of time to spend outside is between 120 - 300 minutes, which can vary from person to person.
Overall, Spring is the launching pad for Summer when you are able to spend more time doing many fun activities. Summer brings its own set of health concerns, but for now you can focus on shaking off the Winter blues and enjoy more occasions to maintain a healthy lifestyie. There are many products found on this website to help you navigate areas in your physical and mental health: https://www.careingdentalgroup.com/our-website.
