Winter can make it easy to slip into sedentary habits, comfort foods and a sluggish routine. Spring is an excellent time to refresh your health goals and establish new habits.
“Spring symbolizes renewal,” says Sejal Desai, a physician assistant with the Atrium Health Department of Lifestyle Medicine. “There’s also increased daylight, which can help boost your motivation and lift your spirits and energy.”
Desai, who is certified in lifestyle medicine, emphasizes that small, sustainable changes can have a significant impact on long-term health. Atrium Health's Lifestyle Medicine provides resources and virtual support to help patients adopt healthier habits.
"The change in seasons is a great reminder to check in with your health," she says. "It’s a chance to refocus on nutrition, movement and stress management so you can feel your best heading into the warmer months. Scheduling a primary care visit is a great way to assess your wellness and set realistic goals. Your provider can offer guidance on diet, exercise and lifestyle habits tailored to your needs.”
Here are a few simple ways to reset for the new season ahead.
Spring nutrition
Spring brings the opportunity to add more fresh produce into your diet, says Desai.
“Protein gets a lot of attention, but fiber is so important and underrated,” she says. “Fiber helps keep you full longer and is really beneficial for your gut and immune health.”
You can add more fiber to your meals through:
- Vegetables
- Fruits
- Whole grains
- Beans and legumes
- Nuts and seeds
Spring into fitness
With more sunshine and warmer temperatures, you may feel a boost of motivation to get moving. While the United States Preventive Services Task Force recommends 30 minutes of moderate physical activity five days per week, Desai recommends a more doable approach to her patients who are building a new fitness routine.
“Any amount of time spent exercising is better than no time at all,” she says. "It's also important to ease back into activity to prevent overuse injuries. Listen to your body and gradually increase intensity."
Tips for building a safe fitness routine:
- Start slow: Begin with walking, cycling or light jogging before progressing to more intense workouts.
- Protect against injuries: Stretch, wear supportive shoes and stay hydrated.
- Know when to see a doctor: If pain persists or worsens, seek medical advice to prevent long-term damage.
By taking proactive steps, you can embrace spring feeling strong, energized and ready to enjoy the season.
Boost your mental health
“Stress is a leading cause of health care visits here in the United States,” says Desai. “It’s really important to lean on stress management techniques to support your mental health.”
Experiment with different stress management strategies to see what works best for you. Some ideas include:
- Spending time in nature
- Journaling
- Meditation
- Breathwork
- Talking to a counselor or trusted friend
- Exercising regularly
- Getting seven to nine hours of quality sleep each night
Allergy season survival guide
Finally, we can’t talk about springtime without addressing seasonal allergies, which can put a damper on your health and fitness goals.
"Spring allergies are common, but they don’t have to keep you indoors," says Desai. "Managing symptoms with a combination of medications and lifestyle changes can help you enjoy the season."
To minimize allergy flare-ups:
- Limit outdoor exposure on high-pollen days (check daily pollen counts).
- Shower and change clothes after being outside to remove pollen.
- Use over-the-counter antihistamines or nasal sprays as recommended.
If symptoms persist or impact your daily life, a primary care visit can help determine if prescription medication or allergy testing is necessary.
Give yourself grace along your health journey
“I encourage patients to look at their health as a journey,” says Desai. “Be patient and give yourself grace. It’s a process and it’s not about the finish line.”
Learn more about Atrium Health Lifestyle Medicine
