Healthy Habits for Spring

Healthy Habits for Spring

As spring fast approaches, our mind naturally starts to shift towards lawn & gardening activities, backyard festivities and travel plans for the upcoming summer months.  While these thoughts provide us with feelings of excitement and anticipation, we also need to focus on small changes that we can make to our physical and mental wellbeing, to allow us to embrace habits that will make this the healthiest year yet.

What does that entail? We have provided you with a few recommendations below:

 

Hydrate! Hydrate! Hydrate!
To increase your physical and mental performance and avoid that feeling of sluggishness, make sure you are consuming at least 3 litres of water everyday.  When you leave home, don’t forget to bring along a reusable water bottle, that not only serves as a constant reminder to drink your daily allotment, but it prevents us from having to purchase single use water bottles, that are a menace to our environment.
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Get Active!

For those of us that live in cold weather climates, we have been cooped up inside for the better part of the past 6 months.  For many, this period may be closer to 2 years as we account for COVID-19 and the limitations the pandemic has had on our ability to live a normalized life.  Take advantage of the longer days, the warming temperatures and the reduced COVID-19 restrictions, and get outside for a walk, bike ride, jog or whatever activity gets your heart rate slightly elevated. 

According to the Mayo Clinic, try to achieve at least 150 minutes of moderate aerobic activity or 75 minutes of vigorous aerobic activity, spread out over the course of a week. If looking to achieve weight loss or maintaining weight loss, at least 300 minutes a week is recommended.
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Reduce Screen Times

Whether it's time spent on social media apps or binge watching on Netflix, our screen time has increased & this has proven to be an unhealthy means of spending our day and nights.  Especially during the pandemic where we have been subject to periods of isolation, we have seen a rise in activities via online streaming.  These activities have had a negative impact on our sleep and eating patterns, while encouraging a more sedentary lifestyle.

Try to put a pause on these addictive habits and start balancing your schedule with other pleasurable and healthier activities such as socializing with friends, exercising and getting outside to take advantage of warmer temperatures.
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Greener Diet

To enhance your heart health, try to increase your consumption of fresh fruits and vegetables.  Implementing a diet rich in fruits and vegetables can lower blood pressure, reduce the risk of heart disease and stroke, prevent some types of cancer, lower risk of eye and digestive problems, and have a positive effect upon blood sugar, which can help keep appetite in check.

According to Amy Myers, MD, leafy greens such as kale, spinach, arugula, etc. can benefit our bodies in a variety of ways, as per below:

One of the best sources of fruits and vegetables in spring and summer are local farmers markets, which provide a great variety of produce that are freshly picked, better tasting and typically grown without using pesticides, antibiotics, or genetic modification.  Check local resources to locate farmers markets close to you and make sure you bring along reusable bags to transport your purchases home. 
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Reacquaint with Friends and Family

It's been a long 2 years since the start of the COVID-19 pandemic.  Due to restrictions, work from home policies, isolation periods, fear of public places, our means of socialization have been greatly reduced, if not eliminated.  Our relationships with extended family, friends and work colleagues have been put to a test due to our inability to spend valuable facetime.  With vaccinations in place, less restrictions, and the risk of virus transmission being lessened, let's prioritize these relationships and make time to socialize and stay in touch.  
If anything has been apparent during this time, it has been the importance of friends and family to maintaining positive mental health. Make sure we continue to emotionally support our loved ones, especially those vulnerable to periods of isolation.
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