As April arrives in the Hudson Valley after such a long winter, we feel renewed energy and excitement for Spring’s arrival. Spring isn’t just a symbol of renewal and rebirth — biologically, it prompts us to recalibrate our daily habits and lifestyle. Longer daylight hours help us reset our circadian rhythm, Hudson Valley farmers start bringing seasonal produce to markets, and the shift in temperature beckons us to spend time outdoors. To embrace this season, rather than drastic detoxes or extreme overhauls, consider something simpler: small, consistent lifestyle upgrades.
One of the most powerful places from which to launch your renewal is with spring cleaning. Cleaning and decluttering your living space by removing items from closets and the garage that you no longer use and passing them on benefits others, as well as ourselves. We feel lighter and we, literally and figuratively, make space for new and positive things to come into our life.
Spring cleaning also begins with cleaning the pantry and your plate. Cleaning up your nutrition isn’t about perfection or restrictive practices. It means adding whole, unprocessed foods to your plate while reducing the amount of sugars and pre-packaged products in your foods that contribute to inflammation and blood sugar instability. Add colorful vegetables, high-quality proteins, and healthy fats. Healthy fats include olive oil and avocado oil at room temperature or only moderately heated, and tallow that is heat stable at high temperatures, perfect for roasting and frying. The fiber from adding more vegetables to your plate gives you a boost to your immune system by supporting your gut health.
April is also time for spring training. Research is clear that daily moderate activity, such as a brisk walk for 20-30 minutes, improves insulin sensitivity, preserves muscle mass, boosts mood, and reduces your risk of disease. There are lots of places around the Hudson Valley on both sides of the river to walk or cycle for optimum health. As we age, maintaining muscle becomes critical for metabolic health and independent living. That’s why it’s important to include strength training weekly in addition to a regular walking routine. Consistency is key.
Finally, life has its stressful moments, even at this beautiful time of year. Managing this stress is simpler than you think. Neuroscientist Andrew Huberman highlights a breathing technique called the “physiological sigh” that calms the nervous system. It involves two quick inhales through the nose, with the second one being shorter than the first, followed by a slow, extended exhale through the mouth. When we are stressed our breathing becomes shallow and quicker. This breathing exercise engages the parasympathetic nervous system overriding the stress breathing pattern and signals the brain to shift out of stress mode. It can lower tension in just five seconds!
This spring, consider taking a simpler approach to your health and wellness by returning to the basics. A clean living space, as well as, clean nourishment, daily movement, and using intentional breathing during moments of stress may be the most powerful reset of all.
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