7 Spring Wellness Hacks
Easy Ways to Spring Clean Your Routine
If there’s one season that brings a renewed sense of purpose and energy, then it’s spring. Warmer temperatures and fewer (we hope) clouds in the sky, we are naturally more inclined to make healthier habits at this time of the year. On top of this, there are a variety of physiological changes that happen in the spring - like an up to 20% slow down in our resting metabolic rate (RMR). So, where to start? Here are some science-backed habits that can serve you now and well into the rest of the year.
1. Dig Into Spring Salads… But Don’t Forget the Protein
In the autumn and winter, we naturally become more resistant to insulin – which means blood sugar control, appetite regulation and weight maintenance can all become more challenging. On the flip side, we see this sensitivity start to return in response to more light and an improvement in serotonin, which is involved in appetite regulation and glucose control. If you’ve noticed a sudden improvement in mood, energy, and appetite, hurrah! This will likely continue to improve over the coming weeks. What can we do? Ride the wave! Most of us will naturally start to adjust to lighter, plant-based meals. Aim to keep protein high and start to replace heavier carbohydrates with lighter grains like quinoa and buckwheat. If you’ve had a particularly sugary winter and are having a hard time with cravings, spring is the perfect time to reset. We love The 5-Day Cleanse as a quick transitional plan.
2. Take Advantage of Prebiotics
Artichoke, asparagus, radishes and aubergine are all seasonal spring foods - and all great prebiotics. Prebiotics are the fuel that our microbones love to munch on, so take advantage of these foods to give your gut some love as you come into summer. If you’ve had a winter lighter in veggies, try to add more cooked vegetables in before going too heavy on raw; cooked vegetables are easier to digest and increasing raw foods too quickly can sometimes lead to bloating or discomfort.
3. Start (or Keep) Resistance Training
You read that correctly - our RMR actually slows in the spring. Sound counterintuitive? In the winter, our RMR actually increases to help with thermogenesis in the colder months, so as we lose the need for energy to help us control our body temperature, the calories we burn at rest can change. What can we do? Healthy muscle mass is key for a number of aspects of our health, helping us to maintain strength as we get older, improve bone density and support heart health. But what many don’t realise is that the more muscle we have, the better our insulin response (and therefore blood sugar levels) and metabolic health, and the more calories we burn at rest. Studies show that resistance-based exercise programmes are the most effective way to build lean mass and boost metabolic rate, not to mention they are great for those suffering from depression and anxiety.
Incorporating three to four resistance training workouts a week, incorporating compound movements like squats, lunges and deadlifts helps to target multiple muscle groups. Once you’ve nailed the moves, incorporate dumbbells, building up weight over time.
4. Keep a consistent sleep-wake time
Our circadian rhythm – or internal body clock – is dictated by a number of different things in the day, with the time at which we go to sleep and wake up being perhaps the most important one. Our sleep-wake times should remain consistent throughout the entirety of the week (including the weekend) not just to promote good sleep quality, but to prevent social jetlag, which has been shown to impact both our physical and mental health.
One study found that adults who had irregular sleep patterns were nearly twice as likely to develop cardiovascular disease than those who were more regular, while another study found irregular sleepers were 26 per cent more likely to have a major cardiovascular event. Maintaining a regular sleep-wake time is also beneficial for our dietary habits, mental health and cognitive function, too.
5. Do a Cupboard Clear Out
Our eyes aren’t far from our mouths – and there’s a biological reason for that. Evolution dictates that when we see something tasty, we tend to want to eat it, so clearing out your cupboards, fridge or pantry of all the unhealthy foods you want to eliminate this year is a great way to use your spring cleaning time. Research shows that environmental cues can trigger hunger – and food noise – more than we might like, which can potentially lead to overeating or unhealthy dietary habits. When it comes to sugary ultra-processed food - it really is out of sight, out of mouth. There are some foods that are designed to be addictive so having just one is unrealistic, even for the most disciplined. Trying to white knuckle through cravings with will power alone is an uphill battle, so clean the junk out of the cupboards for a renewed sense of energy.
Top Tip: you don’t need to avoid all goodies; we love baking homemade cookies, dateballs, or fat fudge and keeping it in the freezer, so they’re a healthier option you can still grab when the desire is there.
6. Don’t Give up on Vitamin D
One of the biggest mistakes we see is a complete cessation of Vitamin D3 as soon as the days get lighter. PSA: we still need this vital pro-hormone, and we don’t get it from food. So, keep taking your Vitamin D. Remember, if you’re taking Advanced Multi-Nutrient, you’ll have Vitamin D3 and K2 baked in, so you won’t need Essential D3 as well, unless you’re looking for a larger dose.
7. Hydrate
We all know the importance of good hydration. Since our bodies are made up of 60 percent water, it’s a crucial component to bring nutrients to our cells, help the body get rid of waste, regulate body temperature and ensure optimal cognition. Drinking two litres of water a day is a great starting point – we like to add fresh cucumber or berries for some extra oomph – but if you find you’re not retaining water, you might be dehydrated at a cellular level. For that, look no further than Cellular Hydration, our electrolyte formula that helps cells hold on to water, while tackling fatigue and boosting athletic performance.
Disclaimer: The information presented in this article is for educational purposes only and is not intended to diagnose, prevent, or treat any medical or psychological conditions. The information is not intended as medical advice, nor should it replace the advice from a doctor or qualified healthcare professional. Please do not stop, adjust, or modify your dose of any prescribed medications without the direct supervision of your healthcare practitioner.
