For many of us, the arrival of spring can mean a bit of a new beginning. Spring brings us more sun, warmth and bright days. All this has a positive effect on our physical and mental well-being.
And how to take care of your health in spring?
At the beginning of spring, it naturally tempts you to move more often. The 2022 publication looked at the connections between the season and physical activity. Spring has been found to be the most active time of year. But summer is also doing well.
Regular physical activity helps improve overall health, fitness and quality of life. It helps reduce the risk of chronic diseases such as obesity, type 2 diabetes, heart disease, many types of cancer, depression, anxiety and dementia. During pregnancy, physical activity increases cardiorespiratory fitness and reduces the risk of excessive weight gain or gestational diabetes. Not only during pregnancy and breastfeeding, the WHO recommends performing at least 150 minutes of moderate-intensity aerobic activity per week. Physical activity in the postpartum period improves mood and reduces the symptoms of postpartum depression, but it should be started gradually.
Another basic pillar of health is diet, and not only in spring. Following a healthy diet can also help you achieve and maintain good health and reduce your risk of chronic disease. During pregnancy, most doctors recommend that pregnant women or women who are trying to have a baby also take prenatal vitamins and minerals daily. Particularly important are folic acid, iron, iodine and vitamin D.
A spring challenge can also be the change of time. This year it will occur on Sunday 31 March at night. Research suggests that changing time twice a year can have health consequences. It can disrupt circadian rhythms (the body's natural 24-hour cycles) that regulate key functions such as appetite, mood and sleep. If you feel that this change affects you, go to bed 3 days before and gradually get up 10 to 15 minutes earlier, the second day 20-30 minutes and the third day up to 30 to 45 minutes. That way, you'll get used to the lost hour better. You can also try an afternoon nap, and a few days after the change, try to expose yourself to 15 minutes of morning light. Last but not least, avoid excessive caffeine and alcohol.
Verra Team
List of used literature:
8 Strategies for a Healthy Spring. Online. Centers for Disease Control and Prevention (CDC). Available from: https://www.cdc.gov/chronicdisease/resources/infographic/healthy-spring.htm#print.
US Department of Agriculture and US Department of Health and Human Services. Dietary Guidelines for Americans, 2020-2025. 9th Edition.
The dark side of daylight saving time. Online. Harvard Health Publishing, Harvard Medical School. Available from: https://www.health.harvard.edu/staying-healthy/the-dark-side-of-daylight-saving-time.
Garriga, A.; Sempere-Rubio, N.; Molina-Prados, MJ; Faubel, R. Impact of Seasonality on Physical Activity: A Systematic Review. International J. Environ. Res. Public Health 2022, 19, 2. https://doi.org/10.3390/ijerph19010002
