28 Days Of A Healthy Spring

Spring feels like a fresh start, and a great time to reset some healthy habits. Here are 28 simple, practical ways to boost some good feelings, and good health this season. 

This post is in partnership with Patient First. All opinions are my own. You can read my full Disclosure Policy here.

Spring is here…finally! That might mean some spring allergies, but it also means longer days and warmer weather have me feeling more motivated to get spend more time improving my health (and maybe less time cozied up on the couch with the dogs…though that will still be happening!). 

If you’re feeling the same drive to get it in gear, I’ve put together a simple 28-day plan with practical steps that, combined, make for a healthier you this spring. Let’s do it! 

Week 1: Nutrition

What you put into your body affects how you feel, your mood, and your energy level. As much as I love sweets, I can totally feel it when I overindulge. 

To kick off a healthier month, here are 7 nutrition tips, one for each day of week 1, that are practical to implement. 

1. Drink more water. Hydration is good for your skin, managing your appetite, and for regulating your temperature. I personally find I drink more when I have a straw (this is my favorite water bottle!). Find what works for you to get more sips in throughout the day. 
2. Limit sugar. This one is obvious, right? But if you’ve got a sweet tooth (ME), it can be challenging. I have found that increasing protein and good fats in my diet helps keep me fuller and reduces cravings. Fresh fruit is also a good fix when you just need something sweet. 
3. Plan ahead. It’s so easy to just eat junk if you don’t have a menu plan. Take the time on the weekends to plan your meals for the week and get your groceries. This will keep you away from the drive through. 
4. Eat Healthy On-The-Go. As much as I believe in  menu planning, spring and summer are GO times for us. Soccer practices and games, vacations, etc. We are on the move a good bit. Take some healthy grab-and-go snacks with you, like nuts, fruit, jerky or beef sticks, and protein bars. Bonus: Most gas stations and mini-marts have these items, too!
5. Learn to check labels. My kids are both athletes and my son in particular loves protein bars. These are quick and easy for him to grab, and there are tons of great flavor options. So many of them are just loaded with sugar. I’ve started getting smart about checking labels (and showing him how to, too).Check the labels and see what’s fueling your body. 
6. Involve the Kids. Get the kids excited about trying new foods by making them part of the shopping and prepping process. My kids are teens now, and I decided early on to not argue with them about food. It’s paid off! Here are my tips for raising adventurous eaters. 
7. Eat the rainbow. Spring and summertime usher in lots of delicious in-season produce that is generally inexpensive (find a farmer’s market!). Try some new things, and challenge yourself to get in a few different colors of fruits and veggies each day. A delicious smoothie is a great way to incorporate a variety of healthy ingredients. 

Week 2: Mental Wellness

I don’t know about you, but I just FEEL better when the weather warms up and the days are longer. That alone helps me tremendously, but here are 7 more things you can do to boost your mental wellness this spring. 

1. Get enough sleep. This is a big one for me, and I’ve discovered that I like going to be earlier and getting up earlier. Who knew? (Not teenage me!) Everything is more manageable when you’ve had enough sleep, and this is doubly true for kids. Leave your phone outside of your room and make your bedroom a place to rest and recharge YOU, not your devices. Patient First has some great tips for improving sleep quality. 
2. Limit screen times. Screens can be a huge source of stress and depression. This is true for kids and adults. Give yourself a break from your screen by putting it in a different room while you’re enjoying family time, and charging it away from your bedroom. I have screen limits on both of my kids’ phones, too. Every family and every child is different, but this is definitely something to think about.
3. Get outside. Even if it’s just for a few minutes, getting outside can hit the reset button. I often go outside for a few minutes when I let my dogs out, just to get some fresh air and a better perspective. This tip almost always works on kids, too! And of course being active outside is also good for your physical health. Fresh air is just what the doctor ordered. 
4. Make time for self-care. As a mom, I can feel guilty making time for myself, but it’s so important. And it doesn’t have to be a big ordeal. Go for a walk, meet up with a friend for coffee, close the door and read a good book. And if you want to spring for a massage, go for it! These little things can refresh your spirit. Worth it! 
5. Put work in perspective. What is that famous quote? No one ever said they wished they’d worked more on their death bed. Work is what pays the bills, so it’s gotta happen, but be aware of the time and energy you give to your job and how it affects your mental health. Make a conscious effort to leave work at work (harder now that so many of us are working from home) and prioritize your family, health, friendships, and other things that mean the most to you. 
6. Move your body. Exercise is good for physical fitness, but it’s also great for mental wellness, too. If you like to go hard and sweat it out, awesome. And if you just want to go for a walk or do a Pilates video, that works, too. I sit at a desk a LOT, and when I get up and get moving, I feel so much better. Try it! 
7. Watch what you eat. I have a major sweet tooth, and I pay the price when I indulge – not only on the scale, but it just makes me want to take a nap. Your diet really does affect how you feel. We’re each different, but chances are you know what makes you feel good and what makes you feel like crawling back in bed. Eat better, feel better!

Week 3: Physical Activity

I touched on this in week 2, but moving your body really can improve all areas of your health. Here are 7 tips to incorporate some physical activity into your daily routines.

1. Squeeze in a lunchbreak workout. Don’t fall into the trap of thinking that if you can’t get to the gym for an hour, it’s not worth it to get some exercise. Some is better than none, and with so many of us working from home, it’s easier than ever to squeeze in a lunchtime session. Browse YouTube or your favorite fitness app for more ideas. There are SO many out there, and lots of 10-20 minute options that anyone can make time for. 
2. Make the most of your kids’ practice time. This is one I use a lot. I run my kids to soccer practice a couple of times a week, and I will use that time to plug in my earbuds, listen to a podcast or some tunes, and walk. It’s so much easier for me to get moving when I’m away from home and the laundry isn’t staring me in the face. I have nothing else to do but get some steps in! If you have downtime like this, use it to move it! 
3. Find a walking buddy. Maybe it’s a 4-legged friend, or maybe it’s a human friend, but having someone waiting on you to go for a walk will get your sneakers on and get you outside. I have a friend that I walk with, and we talk just as much as we walk. It’s like therapy for us at the same time! Dogs are great walking pals, too, and Patient First explains how pets are good for your health. 
4. Try something new. Doing the same form of physical activity all the time can get a little…boring. Try something new, like mountain biking, paddling, Zumba class, or white water rafting. You just might find something that you love and want to stick with! 
5. Consider an adjustable height desk. This is game changer for me. I have this adjustable height desk and I make sure I stand at least part of the day. I have a little timer that I set for 25 minutes at a time, and use that to make sure I’m not sitting for hours on end. I’ve seen this new walking pad trend, too, and some people are getting their steps in while working from home. Maybe that will be my next step…pun intended! 
6. Set a goal and track your steps. Use a FitBit or Apple Watch, and track your steps each day. Set a goal to motivate you. I have a step goal, and I don’t always meet it, but I am always aware of how much I’m moving (or not!) each day by tracking it. 
7. Find something you can do in front of the TV. Set up your environment for success. I keep a small bin of exercise bands and hand weights in the living room. This makes it easy for me to get a little physical activity in when I am watching TV at night. Bonus: I have a vibration plate and this is even more fun to exercise on! 

Week 4: Healthy Habits and Action Items

The 28-day stretch is off to a good start with some ideas to improve nutrition, mental wellness, and get some more physical activity. Patient First provides some great mental healthcare tips. Pull it all together in the final week and take action! Here are some things to cross off your to-do list and make your health a priority this Spring.

1. Review your family health history. Your family health history can be a good reminder of things to look out for that you should be monitoring, or counteracting with healthy habits. Ask questions of older relatives and find out what you might want to discuss with your doctor and keep an eye on. 
2. Schedule a physical. A face-to-face with your provider is important. A lot of times, we get health advice from a web search, and having a relationship with a doctor that can see you in person is so valuable. Here are some reasons why an annual physical is important, even for adults. Walk-in physicals are available with doctors at Patient First, no appointment needed. 
3. Schedule preventative health appointments. Is it time for a mammogram? What about a colonoscopy? Routine blood work? Get these things crossed off your list. No one LIKES to do these things, but not doing them and regretting it is a far worse option. Get ‘er done. Discuss which procedures you’re due for with your doctor. Patient First also provides convenient walk-in services for primary care, immunization, women’s services, travel services, and more! 
4. Get your kids in for sports physicals. If your kids play fall sports, they will need a physical this summer. Our state regulation requires them to be after June 2, but before preseason starts. Threading that needle can be a little challenging with summer schedules. Swing by Patient First for a walk-in sports physical, no appointment needed! I did this for my daughter’s driver’s permit physical, too. Patient First makes it so easy to get this done on my schedule. Don’t forget that if you’re traveling for games and an injury happens (each of my kids has broken a bone playing soccer, unfortunately), Patient First has multiple locations and provides injury treatment including x-rays. 
5. Men need to see a doctor, too. If you’re like me, ladies, you’ll be the one that has to make sure this gets done! Men need to talk to a doctor about their specific healthcare needs as well. 
6. Track your progress. Keeping healthy habits means tracking your progress and consistency. My favorite habit mantra is that one bad day is no big deal, but two bad days in a row is the start of a new habit. Don’t let it happen! Use an app, pen and paper, or whatever works best for you to monitor your consistency. It’s fun to see it pay off! 
7. Pat yourself on the back. I like to work in little rewards – a shopping trip, getting my nails done, a new book – when I reach a little milestone. Reward your consistency, effort, and progress. It’s fun to have something to look forward to and you are earning it! 

A healthier Spring is the kickstart to a healthy summer, and beyond! Use these simple tips to build better nutrition, mental, and physical health habits, and take action where you need to.

Patient First offers many of these services on a walk-in basis. They are open 365 days a year, weekends and holidays included, from 8am to 8pm, and all centers offer x-ray, lab, and prescription services. Find your local Patient First here, and make them part of your ‘get healthy’ Spring!