March can be a time of bright and sunny days followed by cold winds and frosts with the hope of brighter spring weather and the reminder that we are not quite out of the cold period just yet.
This time of year, can be a far better time to make those changes and updates to your healthy living regime than it was in January. Glimpses of warmer days to come, lighter evenings and a feeling of being more inclined to add a salad to a meal rather than carb heavy comfort foods.
If you are planning to boost your activity outside, longer days and the clocks changing at the end of the month can be conducive in helping us stick to goals. So as we head into spring, what simple steps can you take to support your wellness?
It can be a good time of the year to undertake a cleanse or a fast. Of course, it is important not to put too much strain on your body, especially if you have health conditions so don’t enter extreme fasts without medical advice if you have health issues. But it doesn’t have to be a full on fast, you can take smaller steps to give your body and mind a bit of a spring clean without it disrupting your lifestyle too much.
Swap a cup of coffee for a herbal or fruity tea to reduce your caffein intake without losing out on a pleasant tasting drink.
If you drink a lot of tea and coffee, try replacing one or two cups with herbal teas. A great way to reduce your caffeine intake and reduce your milk and sugar intake in many cases. You can go for a classic green tea, known to be rich in antioxidants, or for a fruity blend for a clean and refreshing change. At the same time, you can challenge yourself with drinking more water, either as a replacement for a regular beverage or an additional glass. Try it for a month and see if you notice a difference in how you feel being more hydrated. It can be a significant difference for many people.
How about adding more fresh fruit and veg to your diet? It doesn’t have to be salad at every meal but start adding a side salad to your main meal or even having a simple salad as a starter at the beginning of your meals. Mix it up with fresh herbs, mixed leaves, adding seeds and pulses to make it a bit more substantial.
A great way of getting closer to your five a day and giving your digestive system a rest from heavier winter foods.
Spring cleaning isn’t just for the house, give your supplement regime an overhaul and maybe have a digital detox too, with less screen time.
If you tend to add to your supplement regime over the winter, now is the time to revisit it and tweak it to take you into the spring and summer. You might still want to keep things like vitamin C and zinc there to help the immune system function properly, but have you booked your summer holiday?
If you are heading off to somewhere bright and sunny, now is a good time to help your body prepare and get the most out of your holiday. If your eyes struggle with bright light, you might like to start taking a beta carotene supplement or something with lutein and zeaxanthin in. These help your eyes adjust to bright light. Beta carotene can also help the skin be prepared for the sun too.
Whether travelling or not looking after your digestive system is always a good idea. Eating fermented foods is now an increasingly popular way to look after your gut microbiome, the friendly bacteria that lives in your digestive system playing a role in everything from keeping the gut clean, digesting foods and being involved in the activity of the immune system.
Using a friendly bacteria supplement helps to keep your gut populated with the good bacteria. If you have had a winter of illnesses which have resulted in antibiotics, it is also a good idea to take a friendly bacteria supplement. In fact many GP’s and health professionals now routinely recommend taking a supplement when giving a course of antibiotics. The important thing to remember is to not take them at exactly the same time, leave an hour or so between medication and supplements.
Although we think of hay fever and allergy issues in the summer with the grass pollens. Many people react to the tree pollens which can be around at this time of year, especially on windy days. Some people like to prepare for the season by taking a small amount of a local honey every day that will naturally contain trace amounts of local pollens in a bid to help desensitise yourself to the pollens. It is one of those things where the jury is out as to how effective it is, but many folk swear by it every year, so it can be worth a try if you can get a supply of good quality local honey.
You can also start looking at supplements such as quercetin and vitamin C, these can easily be added to your regime and may help your spring and summer season.
Once again, it is aiming to look at the bigger picture and not just areas of health in isolation, so whilst you focus in on areas to change or update, try to also remember the foundation of a balanced and varied diet with as much variety as possible. Using good quality oils, seeds and nuts to boost your healthy fat intake. Drink plenty of water and keep hydrated, aim to get a regular amount of quality sleep and time away from screens. Have a multivitamin and mineral as part of your daily regime too.
Make the most of brighter days, get outside for some fresh air and a mental break away from your work.
As we head into (hopefully) better weather and brighter days, give yourself a bit of a spring clean with your diet, your supplements and a digital detox with some added screen breaks.
Try to get outside every day, even if for half an hour, not only the exercise being good for you, but a break, some fresh air and if possible a green space is good for your mind and wellbeing too. Step into spring with a positive stance and a smile looking forward escaping winter and enjoying the next season.
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