Now that we’ve bid goodbye to the season of comfort food and cozy sweaters, and welcomed warmer weather and more sun time, spring gives us the perfect opportunity to pay more attention to our overall health and well-being. This is the perfect season to start new habits that we can implement to better ourselves.

Do you spend more time soaking in the sun? Do you hit the beach, go camping, hiking with family and friends? Has your sleeping schedule changed?

If you’re thinking about spring cleaning your health, here are 5 practical tips for a healthy spring for you and your family.

Having regular physical activity brings a lot of benefits for your body and helps reduce your risk of chronic health issues such as type 2 diabetes, heart disease, dementia, anxiety, depression, and many types of cancer.

Recommended:

• Adults: try walking 30 minutes a day, 5x a week. Have at least 150 minutes of moderate-intensity aerobic activity every week coupled with muscle-strengthening activities 2x a week.*
• Kids (6-17 yrs. old): 60 minutes or more of physical activity each day.*
• Children (3-5 yrs. old): should be physically active throughout the day with plenty of opportunities for active play.*

Spring, like summer, is a perfect season to include in-season fruits and vegetables. Also, eat whole foods, whole grains, lean meat, healthy fats, and low-fat dairy products.

Recommended:

• Make half of your plate fruits and vegetables and half whole grains. Eat healthy fats from whole foods such as avocados, nuts, and seeds.

Substitute water for sugary or alcoholic beverages. Warm weather can make your body lose more water through sweating, and even mild dehydration can cause fatigue, headache, constipation, and low energy.

Recommended:

• Drink about 2 glasses of water upon waking up, 1 glass of water before every meal, and snack. To make it more interesting, you may try to infuse plain water with fresh fruit for an added flavor and nutrients.

Lack of sleep is linked to chronic diseases and conditions like type 2 diabetes, heart disease, obesity, and depression.* In spring, it helps to get up at the same time each day so that it becomes easier for your body to recognize that routine.

Recommended:

• Adults: at least 7 hours of sleep at night*
• Teens (13-18 yrs. old): need 8-10 hours of sleep at night*
• Kids (6-12 yrs. old): need 9-12 hours of sleep at night*

We all know that sunlight is our free source of vitamin D, which our body needs for many functions, including strengthening our immune system. Aside from that, exposure to sunlight also boosts our serotonin, the hormone that boosts our mood. But too much exposure to sunlight can cause damage to our skin and eyes.

Recommended:

• Always put on sunscreen that’s water-resistant and broad-spectrum, with at least SPF15
• Wear sunglasses that block UVA and UVB rays*
• Wear a long-sleeved shirt, pants, and a wide-brimmed hat for an added layer of protection. According to CDC, clothes made from tightly woven fabric offer the best protection.* 

Learn more ways to stay in optimal health. Click here!

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