The Keys to Spring Health

Spring is a time of new beginnings and fresh starts. It is often the period during the year when the sloth of winter starts to move its weight.

The new years resolution targeting health and weight loss, from eight months prior is usually re-prioritised as the contemplation of a leaner and slimmer summer body springs to mind.

From an environmental perspective, there is an awakening. Flowers and trees come to life. In winter there is dormant energy that promotes stillness, whilst in spring this coating and layer is eliminated. As the flowers pollinate, we as humans also shed our layers and become more active.

Spring may also promote an explosion in allergies. There are pollens and dusts circulated from the spring winds. If our immune system suffered with colds, flu’s, infections and fatigue during the colder months, there may be a deficit to immune system strength; particularly at the commencement of spring. As such, it is even more important to eat healthily and participate in activities conducive to wellbeing.

Here are a few important considerations:

1. Drink Water

Drinking water is the most important concept of spring (and summer) health. A common question is how much water one should aim to drink. Ideally seven glasses per day to ensure all metabolic processes remain active and cells are adequately hydrated. A 5% loss in bodily fluid either through high sweat losses or an insufficient liquid intake to replace normal metabolic systems can slow down all internal processes, impact memory and concentration, promote a sluggish digestion, and cause headaches and nausea.

If you experience high sweat losses, seven glasses may be the minimum. It may be more appropriate to consume ten glasses of water per day and a greater amount of watery foods such as lettuce and cucumber. If you are not partial to plain water, herbal teas, warm water and plain room temperature water with cucumber and mint, or peppermint, strawberry pieces, hibiscus leaves, lemon, lime and ginger, will provide additional flavour notes. Green tea is wholesome and nutritious but should also be balanced with plain water.

A popular drink, particularly amongst the exercisers in Australia is coconut water. Unfortunately coconut water has been labelled the ideal electrolyte replacer, thirst quencher and hydration saviour by many marketing companies. Coconut water does contain potassium and sodium, two important electrolytes that require replacing with sweat losses. However, they are not in the correct balance to nourish the human body. If we were to consume the correct amount of coconut water wholly for replacing sodium and potassium, we would develop severe digestive upsets and bloating as the fibre content in coconut water would load the belly region. Adding cucumber and mint to water is an excellent way to promote water entry into cells and assist fluid absorption.

2. Eat More Vegetables

The overweight and obesity rates in Australia are not reducing. In China, we are seeing an increase in stress and an adoption of western eating patterns also promoting increased weight. This is problematic, not only for promoting illness and disease but infact the burden to healthcare services for future generations may be disastrous. One of the most effective ways to instil greater health and vitality is to eat more vegetables.

Vegetables are a power package of beneficial nutrients that deliver fibre for digestive health, vitamins for immune boosting, minerals for energy transport around the body, carbohydrates for energy and brain activities and antioxidants to support liver health; to list a few. Cucumber for example inhibits pro-inflammatory enzyme activity such as cyclo-oxygenase, which is beneficial in preventing weight gain. Cucumbers are about 95% water which assist in digestion and promoting waste removal. They also contain manganese, vitamin C and beta-carotene which are important nutrients for the immune system. If that wasn’t enough, cucumbers also contain curcubitacins, which are prolific in the signalling pathways involved in cancer prevention.

Every vegetable consumed is like giving our cells a loving hug. Similarly to cucumbers, they are plentiful in an array of nutrients that support multiple bodily areas. Let’s not be concerned with how many vegetables to consume per day, rather aim to consume as many vegetables per day as possible.      

A few other notable mentions:

Don’t be Afraid of Dairy Food

Approximately 70% of an adult’s immune system resides in the gut. During winter, the immune system is usually required to work harder and therefore the balance of good and bad bacteria inside the body becomes impacted; impacting overall health and wellness. Consuming yogurt or kefir is helpful to the entire digestive system. Beneficial bacteria, protein, helpful carbohydrates, calcium, phosphorus, and magnesium are important for digestion and absorption of all other nutrients. A healthy gut will reduce inflammation and help prevent bloating, flatulence, constipation and diarrhoea.

Reduce your Alcohol Consumption

Excess alcohol consumption increases the risk of all non-communicable diseases such as heart disease, stroke, some cancers and ageing related disorders such as dementia. Excess alcohol promotes the circulation of unhelpful compounds around the body exacerbates weight gain, dehydration and weakens the immune system. Caution portions and drink sensibly, always ensuring there are several alcohol free days per week.

Exercise

As spring arrives, the days become longer and the mornings lighten earlier. It is the perfect opportunity to get amongst the fresh air, soak up the goodness of mother nature and exercise in the morning before a hectic day disrupts exercise plans. Starting the day with exercise, begins the day on a positive note. Psychologically it trains the body to start with a success. Alertness hormones are activated, brain functions are stimulated and digestive processes are initiated. This is important to staying healthy and fit throughout life.

Posted on September 18, 2018