When you hear “spring cleaning,” you probably first think about your house. It’s finally warm enough to open the windows, air out the dust, and get to all those projects that built up over the winter. But spring cleaning can also apply to your health!
Think of spring as the perfect time to reset – your home and your health. It’s the season of fresh starts, and you can apply that motivation to spring health initiatives that get you up, moving, and feeling good.
Why is spring the best time to reset your health habits?
Unlike New Year’s resolutions where people try to set ambitious new habits in the middle of winter, spring is an ideal time to make small changes that can lead to sustainable habits. Just a few benefits of springtime for your health are:
- Increased daylight – Light helps run your body’s circadian rhythm, the internal clock that regulates your sleep-wake cycle.
- Warmer weather – More daylight also means there’s more time to be active, and warmer weather encourages outdoor activities.
- Mental reset – After spending a cold winter indoors, you may feel a bit down or fatigued. More daylight, warm weather, outdoor activities, and more can all help give your mental health a boost.
Below, check out four healthy habits that are ideal to start this spring.
1. Improve Your Sleep Habits
Everyone needs sleep. It’s critical to our overall health, from the formation of long-term memories to reducing mental and physical stress. Not getting enough sleep, on the other hand, has adverse health effects that can lead to a higher risk of coronary heart disease, high blood pressure, obesity, or stroke.
Simple ways to reset your sleep this spring:
- Set consistent sleep/wake times. Going to sleep at the same time every night helps set your circadian rhythm, making it easier to fall asleep and wake up.
- Get more morning sunlight exposure. Sunlight in the morning signals to your body that it’s time to get up, whereas the sun setting at night tells your body it’s time to go to bed. Getting more sunlight in the morning can help you sleep better by reinforcing your natural sleep cycle.
- Reduce screen time before bed. There is evidence that the light emitted by screens disrupts your circadian rhythm and the sleep/wake signals from the sun. Additional light at night can make the body think it should stay awake instead of going to sleep.
2. Refresh Your Nutrition
When it’s cold and dreary, we want warm and comforting food like soups and stews. Spring is a great time to shift from those heavy comfort foods to lighter, nutrient-dense meals. Focus on:
- Whole foods like fruits, vegetables, and lean proteins. Spring farmers’ markets are great places to get seasonal fresh produce like apricots, strawberries, asparagus, peas, and more.
- Balanced meals. Eating a combination of fruits, vegetables, whole grains, and healthy fats gives you the energy you need for the day.
- Hydration. It’s easy to overlook hydration! The exact amount of water you need to drink a day may vary, but eight glasses per day is a good goal.
3. Get Moving Outside
Unless you are an avid skier, it’s likely you’ve spent most of the colder months inside. Warmer spring weather means more opportunities to get outside. That doesn’t mean going for long runs every day. Incorporating short and simple movement regularly can help build consistent routines that stick.
Spring-friendly outdoor activities include:
- Going for a short walk.
- Hiking in the woods.
- Stretching daily on the porch or patio.
- Mowing the lawn.
A bonus for outdoor activities: Vitamin D. Studies show that the more skin you have exposed to sunlight, the quicker your body can produce the recommended daily amount of Vitamin D. Being bundled up in the winter with only your hands and face exposed to the sun (and cold) means your body produces less Vitamin D than when you’re outside in shorts and a t-shirt. But don’t forget your sunscreen!
4. Don’t Skip Your Preventive Checkups
Annual check-ups with your primary healthcare provider are an important part of your wellness. Even if you feel healthy and well, visiting with your doctor for preventive care can help catch developing health issues early.
Routine primary visits often include:
- Routine screenings such as height and weight assessment, heart rate check, blood pressure check, lung exam, heart exam, and more.
- Lab work or a blood test to measure your red and white blood cells, platelets, hemoglobin levels, glucose, calcium, and more, all of which can provide a snapshot of your overall health.
- Health conversations to gauge how you’re feeling. You might not feel sick or under the weather, but your doctor can help screen for changes in your body and mood that could signify underlying issues.
When should you set up a preventive care visit with your provider? Look for these signs that you may need a health reset:
- Low energy or fatigue
- Poor sleep quality
- Lack of routine
- Missed previous checkups
- Feeling “off” but unsure why
Most importantly, your local provider can create a personalized care plan for you based on your symptoms or needs. They can provide guidance on sleep, nutrition, and activity based on both your lifestyle and the results from your screenings and lab work.
Additionally, having a local provider is beneficial for quick and easy access to care, and their on-the-ground knowledge of the community enables them to understand how local events and weather may impact your mood or health. As you establish an annual visit schedule with your provider, that long-term relationship will help both of you catch when you may be feeling off and in need of a spring health reset.
Your 5-Step Spring Wellness Checklist
1. Reset your sleep schedule.
2. Add more whole foods to your meals.
3. Stay hydrated daily.
4. Move your body consistently.
5. Schedule your annual checkup.
Choose AMC for Your Spring Wellness Care
At Access Medical Clinic, we provide a personalized, ongoing care approach for our patients focused on long-term health, not quick fixes. With convenient locations across eight states, AMC is able to provide preventive care for you and every member of your family thanks to our dedicated team of physicians, nurse practitioners, physician assistants, nurses, and other caregivers.
Spring has sprung, and so can your wellness! Get a jumpstart on your spring wellness checklist by visiting an Access Medical Clinic today or scheduling an appointment.
FAQs
Why is spring a good time to reset your health?
Spring is a great time to reset your health for two reasons: 1.) The mental refresh that comes with spring cleaning can also apply to your health, and 2.) The increased daylight and warmer weather make it easier to get moving outside.
How do you build healthy habits?
Simple ways to reset your health habits this spring include improving your sleep schedule, refreshing your nutrition, physical exercise, outdoor activities, and scheduling a preventive care visit with your healthcare provider.
What does a preventive care checkup include?
Preventive care checkups often include routine screenings, lab work, and health conversations with your provider where they can then create a personalized care plan based on your needs.
How often should I see a primary care doctor?
You should schedule a wellness visit with your doctor once per year. Annual check-ins will help flag potential symptoms so you can take a proactive approach to improve them before they worsen.
How do I start exercising again?
Start slow. Jumping into a full daily cardio and weight-lifting routine is likely unsustainable. Instead, take a 10-15 minute walk down the road one day, do some simple stretches the next, then dust off your dumbbells for a couple reps the third day.
How can I improve my sleep?
A few ways to improve your sleep include setting consistent sleep/wake times, getting more morning sunlight exposure, and reducing screen time before bed. All of these tactics can help reinforce your circadian rhythm and promote more restful sleep.
Do I need a checkup if I feel healthy?
You don’t need a checkup if you’re feeling healthy, but visiting your primary care provider every year will allow you both to gauge how you’re feeling, if anything has changed healthwise, and measure major health indicators like blood pressure, heart rate, and lung health.
