Are you ready to have a healthy spring this year? It’s not too late to start.
Follow these tips to see what you can do to create a healthy spring, and pave the way for an amazing summer.
Get Ready For A Healthy Spring
At our family practice, we take your health seriously. So make your health a priority and promise yourself a healthy spring. Introduce some of these suggestions into your summer routine.
Water, water, water
Do you know how much you should be drinking? Every day you lose water, so it’s important to replenish your body’s supply. Certain factors can influence the amount of water you need to consume daily, but the Mayo Clinic recommends the following amount:
- 15.5 cups (or 124 ounces) of water for men every day
- 11.5 cups (or 92 ounces) of water for women every day
Once you know how much water your body needs a day, set goals for yourself to make sure you meet those goals.
If you have trouble meeting your water intake, swap out water instead of sugary drinks throughout the day!
Opt for greens
Spring is the perfect time to think about your diet. For a healthier diet, you can do things like:
- Reduce sugars
- Eat more fiber, vitamins, and other nutrients
- Opt for whole grains, lean meats, and low-fat dairy products
- Enjoy raw foods like nuts, vegetables, and fresh fruit
- Diversify your color scheme, adding at least three color
For more balance with your meals, think about filling half your plate with fruits and veggies and the other half with your grains and protein.
Meal suggestion: Scramble eggs with mushrooms, kale, and red peppers for a diverse color scheme.
Fast-food alternative: Don’t find yourself stuck in the drive thru this spring! If you have to eat on the go, meal prep so you have food to take with you.
According to the CDC, you want at least 150 minutes of exercise each week with two days dedicated to strengthening your muscles.
With the warmer weather, change your fitness routine to include outdoor activities. Brush up on any spring or summer sports you used to play, or go hiking with some friends or family members!
While you’re busy spending time outside, make sure you’re not forgetting to protect your skin. Direct sunlight might give you that perfect tan for summer, but it can also cause skin issues including sunspots, skin cancer, and damage to skin cells.
The Skin Cancer Foundation recommends a sunscreen with an SPF of 30 or higher, meaning that your skin will be protected 30 times longer than if you were not wearing any sunscreen. Spend time outside, but also make sure you’re keeping your skin safe!
With the sun staying out later each night, it might be tempting to stay up later than you normally do. Eight hours is always considered a standard good night’s sleep. But the amount of sleep you need also depends on your age and what your body needs. According to the National Sleep Foundation, here are the hours of sleep you (or your children) need to feel rested:
- Toddlers, aged 1–2: 11–14 hours
- Preschoolers, aged 3–5: 10–13 hours
- Children, aged 6–13: 9–11 hours
- Teenagers, 14–17: 8–10 hours
- Adults over 18: 7–9 hours
- Older adults, aged 65+: 7–8 hours
This spring, you might have to make some sacrifices when it comes to late-night festivities. But make sleep a priority and you’ll wake up feeling refreshed and ready for the next day.
If you’re not sure if these hour ranges are right for you, try seeing how you respond to different amounts of sleep. Do you feel rested with more or less sleep?
Spring and summer weather means that the sun is staying out later each night. Take advantage of that extra time and give your phone a break!
Taking a break from technology, even if it’s for an evening, can help you find value in your friendships, family, and yourself. Find a new hobby to try this spring!
Studies from Harvard and other universities have also shown how blue light impacts our circadian rhythms at night. Shutting off your phone at night will also help you fall asleep and stay asleep!
Schedule Your Annual Exam
Stop putting off that annual exam! Most insurance companies want you to get an annual exam every 365 days. If you haven’t already, schedule your preventative services and screenings! This will send you off into spring and summer with a strong foundation for your health.
Trust Healthstar Physicians Family Medicine As Your Family Practice
Use spring as the perfect excuse for taking time for you and your health. Even small changes can help put you on the right track and set the stage for what your summer will look like. Find a family practice you can trust with Healthstar Physicians Family Medicine in Newport. Come in for an appointment and set the foundation for a healthy spring.