I’m a health expert – here are five tips to boost your body and mind this spring

You succeeded. The long stormy winter is over and spring is here! We are in an abundance of daylight, a warmth that doesn’t involve turning on the heating, and the world is starting to get properly green and leafy again.

But before you go for bleach and marigolds, it’s worth considering another kind of spring cleaning, one that puts your health back in priority for the season.

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It’s worth considering another type of spring cleaning, which puts your health back in priority for the season.Credit: Cactus Creative Studio/Stocksy

We asked the experts for their tips on how to invigorate our daily routines to give us that spring we all need.

Compose your diet

Meals are cooler in the spring. Asparagus (which is anti-inflammatory), fava beans (rich in folate), and peas (a great source of vitamin C) are in season, and heavy carbs can make way for lighter, brighter plates.

All of this means it can be a great time of year to boost your gut microbiota (the good bacteria in your gut that help take care of digestion and your immune system), says Louise Mason, nutritional therapist at Optibac. Probiotics.

“Research shows that the greater the diversity of foods you eat, the better the condition of your gut and your overall health,” she says. She suggests “eating a new food every day for a month” to increase this diversity. That’s no excuse to try a new brand of cookies, sorry!

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“Try to eat fermented foods, such as sauerkraut, kefir and kombucha, daily to keep your levels of good bacteria in balance,” says Louise. They’re packed with gut-boosting probiotics – live bacteria and yeast. Eating plenty of fresh fruits and vegetables is also essential, she says. “These foods provide the gut with prebiotics, which promote the growth of healthy gut bacteria.”

Taking care of your gut could also help you ward off spring colds, as around 70% of your immune system lives there. It is also believed that your gut and your mental health are intrinsically linked and mutually supportive. “This link is understandable, since 90% of your serotonin [happy hormone] is made in the intestine”, explains Louise.

sleep better

Isn’t someone on a mission to get more zzzs? You might plan to go to bed early to avoid being woken up before you wake up on light mornings, but that might not have the restful result you’re looking for.

“When spring arrives, you may wake up earlier because the sun rises earlier in the day. This may make you want to go to bed earlier, but it is very important not to go to bed until you feel not tired enough, because the longer you stay awake in bed, the more likely you are to subconsciously associate your bed with being awake,” says Kathryn Pinkham, founder of The Insomnia Clinic.

Everyone’s sleep cycle is different, but research suggests it’s healthier to go to bed between 10 p.m. and 11 p.m. your health. “Instead, enjoy lighter evenings and do something you enjoy before bed when you’re really tired,” adds Kathryn.

Follow your deepest desires

We can all get complacent at times, even in bed, so consider this new season a chance to weed out all relationship cobwebs, says Kapil Gupta, life and relationship coach at Mamma Wellbeing.

“As we get to know each other in relationships, we often stop sharing our desires,” he explains. His best advice for making those desires a reality? Write down what you want – in life and in love – and set aside time to listen to your partner’s dreams, so you can achieve them together. “Sharing with each other keeps the electricity flowing.”

When you’re in the mood, sex coach Josefina Bashout suggests you stop focusing only on positions and orgasms. “Instead, release the pressure and re-explore each other’s body,” she says. She advises trying “deep belly breathing,” either solo or side-by-side in bed, to “dissipate stuck energy in the body, increase sensitivity, and improve your connection.”

This traditional tantric practice is said to make you feel calmer, more present, and receptive to touch. Simply breathe deep into your belly for a count of seven, then exhale for seven. Repeat and sync with your other half to make it more intense.

On a practical level, sexual health charity Brook says the best thing you can do to clean up your sex life this spring is get tested for STIs. Ideally, you should be tested every three to six months, or whenever you have a new sexual partner in your life. You can get tested at a clinic or order a home test kit that you mail back. Because good sex is safe sex, after all.

As we become more familiar with each other in relationships, we often stop sharing our desires. Sharing with each other allows electricity to flow.

Kapil Gupta, relationship coach at Mamma Wellbeing

Prioritize you

Do you feel weighed down by the relentlessness of life, rather than energized by the start of a new season? Counselor and life coach Alison Tinsley says to look at your journal and see how much of your week is dedicated to others and what is dedicated to you. This will highlight if prioritizing your own needs is something you need to work on.

“From there, you can create a rotating list that meets everyone’s needs, including your own, so that your self-care tops the list at least two or three times a day – for a few minutes to several hours. You are as important as everyone else in your life!” she says.

Alison also suggests making time for regular breaks throughout the day. Download Stand Up! app — it will remind you to stop what you are doing, get up and take a break. “It can allow the space to breathe, reflect, and make more informed choices, instead of letting our emotions do it for us,” she adds. Sounds like the antidote to a stressful day at work!

Tackle that unwanted drawdown

Still want to get out the feather duster? You can totally tie spring cleaning your home to spring cleaning your well-being, says Lynsey Crombie, aka The Cleaning Queen. “The old saying ‘tidy house, tidy mind’ hasn’t gone this long without good reason,” she says.

Decluttering involves “mentally and physically sorting out the things that we don’t need in our lives,” Lynsey adds. “It will help you identify what you have in your life, what you no longer need, and what you want.”

Additionally, a UCLA study found that women who live in cluttered homes are more prone to depression and fatigue, and have higher levels of the stress hormone cortisol.

Tidying up can actually be cathartic, “making you feel lighter, less stressed, and anxious,” says Lynsey. She recommends starting with a drawer or cabinet and asking a friend to help if you feel anxious about decluttering, but know that it will benefit you.

Or try the Beat The Boil challenge, where you turn on the kettle and multitask to the max, seeing how many little cleaning jobs – from wiping down kitchen surfaces to doing laundry – you can do before your kettle fails. rings. Perfect time for a cup of tea, so…

  • Source: *European Heart Journal

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