Benefits of Sun Exposure

As the snow melts and the sun graces us with its presence more frequently, we’re reminded of the benefits that sunlight can bring:

• Vitamin D Production: Just 10-30 minutes of midday sun several times a week can help our bodies produce sufficient vitamin D, which is vital for bone health and immune function.
  
• Mood Enhancement: Sunlight exposure increases the brain’s release of a hormone called serotonin, which can boost our mood and help us feel calm and focused.
  
• Sleep Cycle Regulation: Natural light helps regulate our body’s internal clock, or circadian rhythm, which improves our sleep patterns.
  

Taking a short walk during lunchtime or participating in outdoor activities are excellent ways for us to soak up some vitamin D and enjoy the advantages of sunlight. Going for a short walk can also help reduce any stress levels and revitalise you for the afternoon. 

I find that after the freezing temperatures of winter, that this season encourages me to shed the layers so I can start soaking up the sun. 

Revitalising Outdoor Activities

As we embrace the warmer temperatures, let’s explore how outdoor activities can enhance our self-care routine in springtime.

From getting our hands dirty in the garden to following a trail of nature’s spring bloom, these activities not only offer physical benefits but can also boost your mood. 

Gardening for Mindfulness

Gardening reconnects us with the earth and can be a meditative practice. Focusing on the feel of the soil and the scent of growing plants allows us to centre ourselves in the present moment.

For every seed we plant, we create a possibility of growth both for the plant and within ourselves—a truly mindful experience.

• Tools: Ensure you have the right tools such as gloves, trowels, and a watering can.
• Plants: Choose a mix of flowers, fruits, or vegetables that are suited to your local  climate.

Incorporating Greenery

If gardening is not your jam, you can still improve your mood by bringing the garden into your home.  It is a perfect time to treat yourself to a bunch of fresh flowers while shopping at the store.  Don’t just wait for Mother’s Day, (UK) or Easter to anticipate flowers from your loved ones, go and buy some just because it is Friday!

There are plants suitable for every corner of your home from bright sunlight-loving succulents to shade-tolerant ferns. The Sill website has a large selection of easy-to-care for houseplants where you can find some ideas and tips.

Walking or Hiking

For me there is nothing better than a spring walk or hike. As long as you take some wet-weather clothing along too, you can enjoy seeing gardens and parks coming to life.  It’s not too hot, and it’s not too cold.  In my view early spring is the perfect time to take a relaxing or brisk walk.  

1. Footwear: Invest in waterproof hiking boots that provide support and traction.
2. Layers: Wear moisture-wicking layers to adapt to changing temperatures.

You can walk alone or with others, in solitude with nature, or with a friend or group.  Why not find a local hiking or walking group and explore the area where you live. 

Outdoor Fitness 

Incorporating fitness into our outdoor endeavours is an excellent way to combine exercise with the enjoyment of nature. Here’s how we can turn the outdoors into our workout space:

• Yoga: Roll out a yoga mat in a local park to practise sun salutations.
• Running or Brisk Walking: Choose scenic routes for a run to keep the routine engaging. I’m a big fan of The Conqueror Challenges which are virtual routes you can buy to keep things interesting.  I’m currently following the Lord of the Rings path to the Doors of Durin – only another 10 miles to go.
• Practise meditation. I live in an area where many people practise open-air Qigong and Tai Chi as a form of physical meditation.  Or you can just sit quietly outside and tune into the sounds of nature as a meditative exercise. 

These activities not only strengthen our bodies but also provide mental clarity. Let’s welcome the spring by putting our wellness at the forefront with revitalising outdoor activities.

Nutritional Shifts for the Season

As the snow melts and green shoots appear, we’re not just witnessing a change in weather; our diets too naturally shift to embrace the bounty of the season. During SAD many of us crave carbohydrates and this can begin to lessen off. Let’s see how we can nourish our bodies with spring’s freshest offerings.

Seasonal Fruits and Vegetables

In spring, we’re lucky to have access to a variety of fresh produce that can revitalise our meals and snacks. Here’s a quick glance at what’s in season:

• Fruits: Look for strawberries, rhubarb, and cherries. They’re perfect for adding a sweet touch to our breakfast or as a healthy dessert option.
• Vegetables: Asparagus, spinach, and radishes are abundant and ideal for tossing into our salads or sautéing for a nutritious side dish.

Incorporating these seasonal foods not only supports our local farmers but also provides us with higher nutrient content since the produce hasn’t travelled far.

Hydration and Health

With the warmer temperatures, staying hydrated is crucial for our overall well-being. Here’s what we need to remember:

• Water: Aim for at least 2 litres a day. Carrying a reusable water bottle helps us keep track.
• Herbal Teas: They are a great alternative if you’re looking for something more flavourful. Opt for caffeine-free options like chamomile or mint in the evening to promote relaxation
  

By focusing on hydration, we help our body flush out toxins, maintain energy levels, and even support clear, healthy skin.  Ideally the recommendation is for 1 oz per lb of body weight as your water target.  For most people that would be a lot more than 2 litres per day.

Skin Care as the Weather Warms Up

As we wave goodbye to the cold days, our skin care regimen needs a seasonal boost too. Let’s make some  smart changes to keep our skin healthy and radiant.

Switching to Lighter Moisturisers

With the arrival of spring, it’s crucial for us to lighten up our moisturiser. During winter, our skin benefits from heavier emollients, but as temperatures rise, a lighter formula will suffice.

Choose moisturisers that are hydrating yet non-greasy, allowing your skin to breathe without feeling weighed down. This best practice can help maintain a balanced complexion without the excess oiliness that sometimes comes with the warmer, more humid weather.

Sun Protection Essentials

No matter the season, sun protection remains critical. However, as we spend more time outdoors in the spring, let’s make sure to up our game. I am prone to sunburn so I often use sunscreen with an SPF or 60 or 40.

Apply a broad-spectrum sunscreen with an SPF of at least 30 daily, and consider wearing protective accessories such as hats. Reapplication is key, especially after sweating or swimming, ensuring our skin’s defence  against UV rays is always at its strongest.

Remember, protecting against sun damage not only prevents immediate concerns like sunburn but also contributes to preventing long-term issues like premature ageing and the risk of skin cancer.

Mental Health and Spring Renewal

As the snow melts and the days grow longer, we often feel a renewed sense of vigour and clarity. It’s the perfect time to focus on our mental health and embrace the spirit of spring.

Spring Cleaning for the Mind

We’re all familiar with the concept of spring cleaning our homes, but it’s just as crucial to declutter our minds. To do so, let’s start by making a list of our mental stressors and finding ways to address them.

My favourite way to do this is brain-dumping.  In its simplest form this is writing down your thoughts on a piece of paper to get them out of your head. It helps to clean up the mind and organise  thoughts. You can also help yourself by

• Setting priorities and saying ‘no’ to overcommitment.
• Setting boundaries
• Scheduling time for activities we enjoy, whether it’s a  daily nature walk   or a quiet meditation session.

Embracing New Beginnings

Spring symbolises a fresh start, and it can mirror our approach to mental health.

• Identifying new goals and what steps we’ll take towards achieving them.
• Incorporating new, healthy habits like  eating fresh food  that energises us, or picking up a new hobby that sparks joy.

Allergy Management Strategies

As we welcome the beauty of spring, many of us also brace for the onset of seasonal allergies. Here are some suggestions to manage those pesky symptoms and enjoy the season to its fullest.

Natural Remedies

In our pursuit for comfort during allergy season, we find some solace in natural remedies. A simple saline nasal rinse can work wonders in clearing nasal passages of pollen and other allergens.

Additionally, incorporating local honey into our diet may gradually sensitise our immune system to the pollens in our area.

Preventative Measures

We cannot underestimate the power of preventative measures. To minimise our exposure to allergens we can:

• Stay indoors on days when pollen counts are particularly high.
• Use air purifiers to keep our indoor air as clean as possible.
• It’s also beneficial to shower and change clothes after being outside to eliminate any pollen that’s hitched a ride on us.

Home Environment Enhancements

As we welcome spring, let’s focus on creating a fresh and vibrant space around us. From tidying up to improving air quality, these enhancements not only uplift our home environment but also our spirits.

Spring Cleaning

Spring signifies a new beginning, and what better way to start than by decluttering and deep cleaning our spaces?

Don’t let this overwhelm you.  Just pick one small area to work on at a time, decluttering and donating as you go. 

Indoor Air Quality Improvement

After months of closed windows and doors, it’s time to enhance our indoor air quality. Being English by birth I always have windows open in winter or summer but you may not have had, so start by replacing your filters in air purifying systems and vacuuming with a HEPA filter.

Incorporating air-purifying plants like spider plants or peace lilies can also serve as natural air fresheners.

Key Takeaways

• Embrace the season’s renewal to refresh our self-care routines.
• Incorporate the season’s natural changes into our wellness practices.
• Adjust diet, skincare, and mental health strategies to align with spring.