Spring is finally here! As we say goodbye to cold, dark winter days, this season brings a fresh start and a perfect opportunity to support your health and well-being. With longer days and more sunlight, our mood and energy levels naturally improve - but there are also several diet and lifestyle practices that can help us feel even more refreshed and recharged.
In this article, Plenish Nutritionist Katie Morley shares six simple yet effective tips to spruce up your body and mind, helping you step into spring feeling your best.
How to Nourish your Mind and Body for Spring
1. Avoid processed, refined foods where possible
Packaged and processed foods such as refined carbohydrates (white bread, white pasta, biscuits, breakfast cereals, crisps), fried foods, added refined sugars, alcohol, additives and preservatives, can contribute to increased inflammation in the body. Chronic inflammation may lead to a plethora of negative side effects, including cellular changes and metabolic dysregulations, which, over time, may increase the risk of chronic diseases. Instead, opt for anti-inflammatory foods such as berries, leafy green vegetables, fatty fish, extra virgin olive oil, nuts and seeds, turmeric, ginger, garlic, green tea and dark chocolate (with at least 70% cocoa content) to support overall health and well-being.
2. Support your gut health
Following the winter season, when many of us may have dealt with seasonal illnesses and our immune systems might be a bit weakened, your gut may need some extra support. Replenishing your gut with beneficial bacteria is an effective way to support your digestive and immune health, along with overall well-being. To do this, incorporate plenty of organic, fibre-rich foods in your diet (vegetables, sprouts, lentils beans and whole grains such as brown rice, quinoa and millet). Probiotic-rich foods like fermented foods - sauerkraut, kimchi, kefir, kombucha and cultured yoghurt - can also help. Don’t forget prebiotics from foods like artichokes, onion, raw garlic, asparagus and dandelion greens. Consider our Berry Gut Health Shot, packed with millions of live cultures and the ideal on-the-go option to support your gut health from the inside out.
3. Focus on restorative, quality sleep
Improving sleep hygiene is essential for good health, and with the lighter mornings and longer evenings, it is important to set up habits that help you get consistent, good-quality rest. Start by incorporating a relaxing bedtime routine, such as reading for 30 minutes before bed and removing screens or blue-light. Also, reduce alcohol and caffeine intake, as both can disrupt your body’s natural rhythm and affect your sleep. Instead of caffeinated beverages, try herbal teas like chamomile or peppermint. Additionally, including regular physical activity into your day can improve sleep quality and facilitate deeper, more restorative sleep.
4. Embrace season spring produce
Seasonal eating means enjoying fruits, vegetables and other produce that are in season and harvested during that specific time of the year. By aligning your diet with seasonal produce, you make sure it’s at its peak freshness and nutritional value, bringing a host of benefits like better taste and higher nutritional value. During early spring in the UK, consider adding foods like cauliflower, forced rhubarb, kale, leeks, purple sprouting broccoli and savoy cabbage to your shopping list.
5. Stay hydrated
Hydration is crucial for overall health, as it supports essential body functions. As days get warmer and longer, and we become more active, it’s especially important to stay hydrated. Make sure to drink plenty of water, herbal teas like peppermint, and fresh juice or juice shots to nourish your body appropriately. If you’re especially physically active, consider adding electrolytes (minerals including magnesium, potassium and sodium) to your routine to help maintain proper fluid balance.
6. Spice it up
Adding herbs and spices like ginger and turmeric can be a great way to introduce more flavour and warmth into your daily dishes. Ginger is thought to offer numerous health benefits such as supporting digestion, reducing nausea, and providing anti-inflammatory effects. Turmeric contains an active ingredient called curcumin, which is believed to have a strong anti-inflammatory and antioxidant properties. It may help reduce inflammation in the body and may potentially promote better skin, cognitive function and digestion.
Author: Plenish Nutritionist, Katie Morley
DipNT, mBANT, mANP, CNHC
Email: katiemorley@holsome.uk
Website: www.holsome.uk