Spring marks the beginning of a new seasonal cycle with plenty of green buds, sunshine, and refreshing rain showers. During spring, body and mind are naturally at peace, making it a perfect time to concentrate on health and fitness. During the season you can enjoy a wide range of healthy foods filled with nutrition that heal and replenish the depleted reserves in the body.
According to nutritionist Nmami Agarwal, change in season also leads to an extensive shift/change in bodily functions. But, it can be easily managed by keeping an eye on what food and nutrition have to be cut down from the diet and what has to be included.
The following are the spring tips that will help you stay fit.
If eaten in moderation, some high-fat foods are super good for your health. Include avocados, eggs, fatty fish, olive oil, dark chocolate and cheese in your routine. Nuts are a great snack as they contain heart-healthy unsaturated fats, protein, fiber, and plant stanols. According to experts at the Harvard School of Public Health, eating more of good fats can help curb cravings for processed carbs.
Watch your Food Portion
It is easy to let serving sizes creep up during the winter months due to holidays. Make spring a time to cut back to healthier portions. We usually eat more out of large jars/containers and when we pour out our favorite foods into a bowl or plate, we often pour too much. Use smaller plates and serve dinner from the stove rather than on the table.
Green veggies are the best thing to have in Spring. They are colorful, low in calories, rich in nutrients and antioxidants, and can help prevent heart diseases. Spinach, kale, broccoli, asparagus, and peas are full of iron and vitamins that help in reducing inflammation in muscles after a strenuous workout. Fiber helps the body in losing weight while the magnesium and potassium present in the vegetable help build muscle strength.
Eat Whole Grains
Eating more whole grains may help you live long and healthy as it reduces your risk of cancer, heart disease and premature death from other causes, according to the health studies. They also help you burn calories and lose weight. Many people experience digestion issues with change of weather, whole grain foods helps in eliminating toxins from the body. Try to include grain like quinoa, amaranth or wild rice, into your diet.
Avoid Salt and Sugar
Sodas and packaged foods often have hidden added sugar which increases the risk for obesity and heart problems. The American Heart Association recommends keeping added sugars under 6 teaspoons a day for women and 9 teaspoons for men. Incorporate more veggies and fruits since they have natural sugar and help you stay healthy.
According to nutritionists, salt intake of less than 5 grams per day for adults helps to reduce blood pressure and risk of cardiovascular disease, stroke, and coronary heart attack. Cut 1,000 mg out every day and you could lower your risk of heart disease by up to 9 percent, according to a study in the New England Journal of Medicine.
Add Strawberries to Your Diet
Rich in antioxidants, strawberries have abundant Vitamin C to keep the skin nourished. These brightly-colored berries aid in weight loss and act as a healthy substitute for processed sugar. Strawberries not only make for an optimal post-workout smoothie or shake, but they are also an ideal way to develop muscle strength. Usually, a strenuous workout releases free radicals in the body, which prolong muscle recover. However, the addition of strawberries in the post-workout menu help get rid of these free radicals.
Spring season is the best time for cleansing. Water is essential for the function of every organ system, helping to circulate oxygen and whisk away toxins. If you don’t like drinking plain water, squeeze some lemon or lime. Green tea is also excellent and has a bevy of health benefits from boosting immunity to fighting cavities. Include hydrating drinks like coconut water, sugarcane juice, and buttermilk to keep yourself hydrated.
Spring is the ideal season to enjoy the great outdoors. Research shows that you exert more energy when exercising outdoors and you even may enjoy it more. Exercising outdoors may also help to alleviate stress and depression.
If you do not yet have an exercise routine, this is a perfect time to get one into place. Exercising helps shed extra pounds, boost our moods, and even keep brain healthy. Tone up, get fit, hit the gym, walk around the beaches and inhale fresh air from all the blossoming trees around you and just enjoy every each workout you do. Skipping ropes is the best exercise for your muscles, the brain and heart and lots of fun in spring.
Every season has its charm and benefits. It all depends on your mindset. Just think positive, always stay hydrated, and aim for at least 30 minutes of activity each day.