Spring into Health: A Season for Fresh Starts
Healthy living made simple.
Image Credit: RHN Team Picture Bank
Spring is the perfect time to start or resume a few healthy habits. Healthy living does not need to be complicated or restrictive. Incorporating just three simple habits can lead to positive results. What steps do you need to take to “spring” into health?
1. Eat Real Food for Lasting Energy
Nature is filled with amazing food that is good for us and tastes good. From fruits and vegetables to whole grains, beans, and nuts, these foods provide all the essential vitamins and minerals our bodies need. Spring is the perfect time to adopt an “eat real food” mentality! Fresh fruits and vegetables are abundant and can be purchased or grown economically. Moreover, it is best to eat foods in their natural form. For example, it is much better to eat an apple rather than an apple-flavored fruit bar. Also, it is beneficial to become a label reader. Check out the list of ingredients for the foods you are eating. Typically, the fewer the ingredients, the more nutritious the food. If the list includes ingredients you cannot pronounce, then that is probably not the healthiest choice. For more information, see HGIC Decoding Food Labels: How to Make Informed Choices at the Grocery Store.
Additionally, most “real foods” are found on the perimeter of the grocery store. Fresh fruits and vegetables, dairy products, meat and fish are all located on the outer edges of supermarkets. Filling your shopping cart with these fresh, wholesome foods and supplementing with select items from the inner aisles, such as canned or frozen beans and whole grains, can ensure that you are eating a nutrient-rich diet.
2. Drink More Water and Ditch Sugary Drinks
As the temperatures rise this spring, it will be important to increase our water intake. When thirsty, many people are in the habit of reaching for sweetened beverages such as soda, sweet tea, or a sports drink. These sugar-filled choices are easy to consume and are high in calories; however, these drinks provide few, if any, nutrients. The high sugar and sodium content contributes to weight gain, chronic diseases and tooth decay. In contrast, water is not only inexpensive and readily available, but it is also thirst-quenching and contains no calories! Most importantly, our bodies need water to function properly, as water provides many benefits. Water prevents dehydration, cushions our joints, and carries nutrients to our cells. If drinking plain water is a challenge, try adding some orange slices, strawberries, or even watermelon to give the water a natural flavor. Taking a reusable water bottle with you to work or running errands is another way to add more water to your day.
3. Move More and Sit Less Every Day
So much of our day is spent in front of screens or riding in the car. We need to be intentional about incorporating movement into our daily routines. This means scheduling breaks to get up and move, taking the stairs, or parking further away from the destination. Warmer spring weather is a catalyst for getting outside and moving! Gardening, yard work, or simply going for a walk all count. The American Heart Association recommends that adults get 150 minutes of moderate activity each week. According to the Centers for Disease Control (CDC), moderate activity means working hard enough to breathe and raise your heart rate. For example, you can talk, but not sing the words to your favorite song. This activity can be completed in as little as 20 minutes each day or 30 minutes 5 days a week. You can even break it into 10-minute intervals several times a day. Being active reduces the risk of heart problems, increases muscle mass, helps with weight management, and improves general well-being. Even short periods of activity can have health benefits. Choose an activity you enjoy; try activities with friends for motivation and encouragement. Start slowly and increase gradually.
Small Changes, Big Results
Let spring be a season of new beginnings that lead to better health and better living. Choose real foods over boxed or processed foods, replace those sweetened beverages with a glass of refreshing water, and get up and get moving!
References
- American Diabetes Association. (2024). Eating Well. Diabetes.org
- American Diabetes Association. (n.d.). Why You Should Drink More Water | ADA. Diabetes.org
- American Heart Association. (2024, January 19). American Heart Association recommendations for physical activity in adults and kids. American Heart Association.
