Spring Into Wellness

A time of renewal and rebirth in nature, spring is the perfect time to restore your wellness routines. Especially after a full year of living through a pandemic and all the effects, it has had on your body, mind, and soul.  It is time to shed yourself of the winter and embrace the emerging springtime.  Whether you are taking care of yourself inwardly on outwardly, it is the perfect time for a well-rounded look at your health and wellness.  A lighter, brighter time, that can incorporate self-care from your immune system to mental health to your spiritual well-being.

Eat the rainbow

Spring means new growth and rain showers that often end in a rainbow.  Winter eating tends to be heavy and full of comfort foods.  It is the season to lighten your meals, add fresh vegetables and embrace a more colorful buffet.

Red foods include tomatoes, red peppers, raspberries, apples, cherries, strawberries, and watermelon.  Red foods contain lycopene, ellagic acid, quercetin, hesperidin, fiber, and vitamins A and C.

Orange and yellow fruits and vegetables contain nutrients like zeaxanthin, flavonoids, lycopene, potassium, vitamin C, and beta-carotene.  Carrots, mangos, oranges, bananas, peaches, pineapple, papaya, starfruit, lemons, and apricots are just some of the orange and yellow foods out there.

Green foods support heart health, are filled with antioxidants, and are rich in vitamin K, magnesium, nitrates, and folates.  Broccoli, Brussels sprouts, cabbage, kale, microgreens, collard greens, spinach, kiwis, and avocado are just a few of the nutrient-dense green foods to choose from.

Blue and purple foods include blueberries, eggplant, blackberries, elderberries, beets, black rice,  grapes, purple cabbage, plums, and purple sweet potatoes.  These foods contain anthocyanins which have been found to reduce inflammation, fight cancer, improve mental function, and inhibit the aging effects of UV rays on the skin.

Shed the winter from your life, but remember your immune system

You aren’t out of the woods yet, as the winter air warms and the blossoms begin to bud – your immune system still needs a boost.  The coronavirus is still going strong, flu season is still in effect, and spring allergies can weaken your immune response.  A few ways to keep your immune function running at its best include:

Add more citrus to your diet

Citrus fruits like grapefruit, oranges, lemons, and limes contain high amounts of vitamin C which helps to increase the production of white blood cells to help fight infection.

Go traditional with elderberry

Elderberry has long been used as a traditional remedy for cold and flu. Black elderberry is the fruit that comes from the flowering plant known as elderflower or Sambucus. Elderberries are found mostly in Europe and North America. While elderberries are sweet and make delicious jams and syrups, they have also been used medicinally. They have been traditionally used for centuries to treat a variety of ailments including colds, flu, fever, and burns.

Add some color to your day

Turmeric seems to be everywhere nowadays, but in reality, it was always here and was always a great anti-inflammatory and immune-boosting spice used traditionally in food and medicinally for more than 4,500 years! In Ayurvedic medicine, it is still a staple and used for everything from skin issues to digestive problems.

Boost your gut immunity

We are learning more and more about our microbiome all the time – what we do know is there is a real connection between our gut and our immune function. In addition, these gut microbiota play roles in many other functions of the body, including metabolism, immune regulation, cognitive function, and mood.

A great way to keep your immune function up is to eat foods that feed your microbiome and keep your gut healthy. Foods like kimchi, kombucha, sauerkraut, natto, miso, tempeh, and yogurt are a great start.

Don’t sneeze your way into spring

As the flowers bloom, noses begin to run, eyes begin to itch, and fatigue may begin to set in.  Spring allergies can cause even the brightest day to feel miserable.

Dietary changes are often the first approach to allergies that can help quell them.  A diet of vitamin C-rich foods such as broccoli, kale, and citrus fruits helps support immune function.  Yogurt or a probiotics supplement can help with digestion and balance the immune system.  Eat foods like peppers, onions, berries, garlic, and parsley all contain quercetin, which has been shown to reduce histamine reactions.

Herbs that may help reduce inflammation due to allergies include butterbur, elderberries, and stinging nettle.

• Check pollen levels before going outdoors
• Keep windows shut to keep pollen out
• Wash pollen off your skin and hair after being outside
• Steam from a hot shower can help relieve inflamed sinuses
• Sip apple cider vinegar diluted with water or lemon juice to break up mucus in the body

Take a moment to smell the flowers

Rainy days of spring are also here with cold, wet weather that is crucial to new growth outdoors but can keep you gloomy indoors.  Meditation is an excellent way to stay connected to yourself, practice self-care, and be in the moment. Meditation is a practice where someone uses a technique and trains the mind to focus or use mindfulness to gain awareness and calmness. The word meditation is from the Latin word meditation, which means “to think, contemplate, devise, ponder.” However, because there are so many different traditional uses and approaches to meditation, it has been difficult to concretely define.

Health benefits of meditation

• Reduces mind-wandering that can often cause self-deprecating thoughts and ruminating thinking
• Help reduce anxiety, depression, and pain symptoms
• Improves focus, memory, attention, and concentration
• Is a natural stress reliever
• Helps with social anxiety
• Can help with sleep issues and insomnia

Other ways to practice mindfulness

• Crystals and semi-precious stones have been used for healing since ancient times and were highly valued for the properties they possess. Crystals contain vibrational energy that has a long traditional history of being used to ward off sickness, channel positive energy and rid you of negative energy.
• Get outdoors. Walking through nature is a way to combat negative thoughts and feel one with your surroundings; a sort of grounding, if you will.
• Grounding, also known as earthing, is one of the best ways a human can connect themselves to earth and invite nature into their well-being, walking barefoot on some grass or dirt can be a healing and therapeutic practice.
• Plant some seeds indoors to grow in a garden later in the spring.

Say goodbye to your dry winter skin

The winter months can leave skin dry and itchy. In TCM, this is caused by internal imbalances between Qi, blood flow, Yin, and Yang.  Balancing your internal organ systems, releasing toxins from the skin, and building your Yin level in the blood can all help nourish and relieve dry, itchy, red skin.  Toxins can be released from our skin and body by cleansing them from the inside out with herbs and antioxidants.

Herbal remedies, such as Wolfberry, address the problem from inside.  Wolfberries are a potent source of vitamin A as well being a source of Vitamin C. Vitamin C is an antioxidant used for wrinkles, dullness, and brown spots.  When applied topically, it can increase collagen production.

Collagen is a protein responsible for the skin, tendons, and cartilage in the body.  Collagen with hyaluronic acid has been shown to strengthen skin and elasticity, as well as reduce the appearance of fine lines and wrinkles.  Collagen peptide is a pure herbal extract with natural anti-aging skin benefits.

Pamper your spring skin

• Eat skin-healthy foods such as avocado, olive oil, honey, salmon, and spinach
• Shower with lukewarm (not hot) water for a shorter time to reduce moisture loss
• Use natural moisturizers such as pure coconut or almond oil
• Stay hydrated by drinking enough water daily

Enjoy the fresh air and get active

Winter means you probably didn’t get much exercise outside.  Spring is the perfect time to re-emerge from your home and enjoy the sunshine. Exercise has been shown to improve mood, boost energy, help control weight, promote better sleep, sharpen memory, reduce stress, support glucose metabolism, strengthen your lungs, and keep your heart healthy.

• Go hiking
• Take a bike ride
• Try some tai-chi
• Join an outdoor yoga class
• How about a brisk walk during a lunch break
• Join a neighborhood running or exercise group to keep motivated
• Give roller skating a chance
• Play some frisbee or volleyball