Eli Brecher (ANutr), Nutritionist at Nutrition Geeks, shares her top 5 tips to support your health this Spring
After a cold, dark winter, the new season of spring brings with it the promise of new beginnings, longer daylight hours, warmer temperatures and flowers in full bloom. It’s the perfect time of year to embrace new healthy habits and spring-clean your wellness routine.
Fill Up On Seasonal Produce
Spring offers an abundance of fresh seasonal produce that is at its prime right now, from basil, beetroot and broccoli, to carrots, kale and rhubarb – all of which are packed with vitamins, minerals and antioxidants. Visit your local farmer’s market (a quick Google search will tell you where to find it!) to find the freshest produce. Why not get creative in the kitchen and try a new recipe using vegetables that are in season, like a basil pesto or a rhubarb crumble?
Hydration Is Key
As the weather warms up, we naturally lose more moisture through sweating – even if we don’t notice ourselves getting sweaty. Avoid the fatigue and low energy that can be brought on by even mild dehydration by sipping water throughout the day. I recommend keeping a reusable bottle of water with you at all times and leaving it out on your desk at work to remind you to drink throughout the day. If you find plain water boring, you can infuse it with cucumber peel, lemon slices, fresh mint leaves or a handful of raspberries for a bit of flavour. Herbal teas are great too, but caffeinated drinks like coffee and black tea can contribute to dehydration as they have a diuretic effect.
Wake Up Early
Hibernation season is officially over! Take advantage of the sun rising earlier in the morning to jump out of bed and get some morning movement in. Find a form of exercise that you enjoy, whether it’s lifting weights in the gym, a jog in the park, a pilates class or a gentle yoga session at home. Don’t sacrifice sleep though – instead, aim to bed a little earlier! B12, which is found in a variety of animal products, such as meat, fish, poultry, eggs, milk and yoghurt. If you struggle to get out of bed in the morning, you may be deficient in certain vitamins, like B12, which plays a role in the creation of red blood cells and supports energy levels. Those on a vegan, vegetarian or predominantly plant-based diet should consider taking a B12 supplement such as Nutrition Geeks B12 Dual Power.
Spring-Clean Your Diet
Choose natural, whole, unprocessed foods over ultra-processed foods wherever possible. This means loading up on fruits, vegetables, nuts, seeds, whole grains, beans, lentils and chickpeas, and avoiding most pre-packaged foods, especially those with lots of added sugar and artificial ingredients like sweeteners and preservatives. Make sure each meal contains a source of protein like wild salmon or tofu, healthy fats like avocado or olive oil and complex carbohydrates like sweet potato or brown rice.
Spend Time Outdoors
Use the milder temperatures as motivation to get your steps in! A walk outside is a great way to get moving with some low-impact cardio, while also soaking up some vitamin D. The sun is the best source of vitamin D, which is why government guidelines suggest a daily supplement between October and March (when we don’t get enough sunlight in the UK to meet our needs). However, many people would benefit from continuing to take a vitamin D supplement like Nutrition Geeks Vitamin D3 throughout the spring, as levels may be quite low after the winter. This is especially relevant to people who spend a lot of time indoors or are elderly, particularly as vitamin D is needed for the body to absorb calcium so it is essential for healthy bones. In addition, those with darker skin require more UVB exposure than people with lighter skin to generate the same amount of vitamin D from the sun, so it may be worth taking a vitamin D supplement all year round as a top-up.
