Entering spring is traditionally a time to spring clean your home, out with the old and in with the new. However, because we've spent so much time at home recently, we thought we'd shake it up and look at spring cleaning our health.
The important thing to remember is that every little helps. Even the small changes can make a difference, so take a look at our top 5 tips.
As the sun begins to shine and we spend more time outside it’s easy to forget to hydrate. Water is really important to our bodies, in fact 60% of men’s body weight and 55% of women’s are made up of water.
It plays a vital role in maintaining temperature, lubricating joints, helping the digestive system and keeping our skin healthy.
So, drinking enough is crucial to keep our bodies functioning as they should. It's recommended that adults consume between 2 - 2.5 litres of fluid per day, roughly about 10 glasses. However, if you're sweating, you're pregnant or you're constipated you likely need to drink more.
There are many tasty ways to get more fluid into your daily routine, although which fluids you consume needs to be considered. Many contain sugars and calories so it’s best to choose wisely.
Carrying a bottle of water with you, eating some juicy fruit, setting times to drink and of course, enjoying one of our superfood juices in a long mix are all great ways to ensure that you stay hydrated and maintain optimal performance for your body.
Enjoy fresh air
Getting fresh air into our lungs is good for both our body and our mind. Whether it’s a quick lunchtime stroll or a long weekend ramble, whatever you can achieve will be beneficial.
One of the latest trends to reach the UK is the Japanese art of 'Shinrin Yoku' or 'Forest Bathing'. This is a guided experience in woodlands that helps you immerse in nature and enjoy your surroundings. The benefits some people have experienced range from decreased stress to reduced blood pressure and improved mood.
If you can’t manage a ‘Forest Bathing’ experience, a walk outside will still bring oxygen to your brain - improving its function as well as your concentration, increasing levels of Vitamin D and helping reduce stress.
So, enjoy time outside to refresh your body and mind.
We all know that exercise is good for us. But did you know that by even a slight increase in the amount you do can have a big impact?
It's recommended that adults take at least 150 minutes of exercise per week, approximately 30 minutes per day. For those who can’t manage this a new study has shown that by exercising for just ten minutes you can have a great impact on your health.
It was shown that people who did up to 59 minutes of exercise per week had an 18% lower risk of early death than people who didn’t. People who did up to 149 minutes had a 22% lower chance of early death.
Walking, running upstairs and even mowing the lawn all count, so why not add it to your new Spring routine and throw out the sedentary lifestyle and move more?
Change your diet
Spring is a great time to make changes to your diet, the weather is getting warmer so fresh foods are becoming more available and you may feel less like eating carb-heavy produce.
The best place to start is with your kitchen cupboards. Throw away sugar-heavy foods or items that are high in salt.
Then start by making small changes:
- Go meat-free for one day per week
- Swap calorie-heavy drinks for water
- Change pasta for vegetable noodles
- Increase your vegetable intake
- Restrict the number of takeaway meals you have
- Reduce alcohol consumption
And the list goes on. By introducing one small change you can make a massive difference to your health, so throw away your old habits and bring in the new.
Finally, we recommend being mindful. This involves thinking about what you do before you do it. Do I really want to eat that slice of cake? Do I need to drive or can I walk? Could I be active rather than sitting?
Being in touch with what your body and mind need rather than what they're accustomed to, noticing changes and paying attention to what your body is telling you, can have dramatic effects.
By setting aside ten minutes a day to be mindful, think about how you feel and become aware of any changes, could help you spring clean your body and mind to reach a much clearer, healthier place.