Health

health Spring back to health Spring is on its way and with it comes renewed life and vigour. We look at ways to embrace the change of season and shake off the cobwebs Words: HeatHer StepHen A fter shivering and sneezing through the dark and often dull days of winter, we all feel better with the first signs of spring. As the sun comes out and nature bursts into life, there is a golden opportunity to give our health a much-needed boost. Heres why this time of year is so good for you. lighter days and evenings brighten our mind As the days get longer, we all feel the psychological benefits. Having moreaccess to sunlight has been proven to help people with seasonal affective disorder [SAD], but the sun makes everyone feel better, says consultant psychologist Ingrid Collins, from the London Medical Centre in Harley Street. After the grey of winter, the world suddenly becomes more colourful and, as life bursts through the earth, we feel more hopeful and believe life can be good again. With the subtle change in temperature, we feel more relaxed and not having towear so many clothes helps us tofeelemotionally, as well as physically, lighter. we eat better When its chilly, we often stock up on fatty and sugary foods to cheer us up and keep warm. As the weather gets warmer, we are more inclined to choose salads and vegetables, and this has enormous benefits for our waistlines and wellbeing. Dr Lucy Chambers, from the British Nutrition Foundation, says: Spring is a great time for getting active outdoors and enjoying all the wonderful seasonal vegetables on offer, such as spring greens and kale. Dark leafy green vegetables served with oil-rich fish, such as mackerel or salmon, and new potatoesmake a delicious spring mealthat provides omega-3 fatty acids, iron and calcium nutrients important for health, particularly for those with arthritis. Researchers from the University of Padova, in Italy, suggest that there is some evidence that the high levels of omega-3 in the Mediterranean diet which is high in fruit and veg, and uses olive oil as the main source of fat may have anti-inflammatory properties that could reduce pain and stiffness in people with arthritis. If youre overweight, losing just a few pounds will reduce the strain on your joints and reduce inflammation, so you might not need to take painkillers so often. we are inspired to boost our energy levels several studies have proved a link between exercising outside and increased wellbeing If you have arthritis, you may feel more tired than the average person, but there is a lot you can do to put the zing back in your life. Eating healthily gives your body the best chance of vitality. Tiredness can be made worse by anaemia, but you can help prevent this by opting forfoods rich in iron, such as beef, nuts and seeds, wholegrain bread, fortified breakfast cereals, and dark-green leafy vegetables. In addition, striking the right balance between work, rest and play is often the best way to combat tiredness, relieve stress and kick-start your get up and go. we feel better by exercising outside As we start thinking about summer holidays, many of us feel more motivated to exercise, but evidence shows it is far better for your health to ditch the gym and work out in the great outdoors instead. Several studies have proved a link between exercising outside and increased wellbeing. In 2011, researchers from the University of Exeter looked at 11 trials comparing indoor and outdoor exercise. They found that people who worked out in the open air were more likely to enjoy exercise and do it again, and said they felt less anxious and had more energy. Exercise expert Sarah Juggins agrees: Exercising outdoors has so many benefits. Breathing fresh air can help relax us and make us feel good. It is easy and cheap to go for a walk, jog or a bike ride, and varying your environment can be very motivational particularly if you have been stuck indoors over a cold, dark winter. If arthritis is causing you pain, getting physical might be the last thing you want to do but exercise can release endorphins, which can inhibit pain. And you dont have to push yourself to the limit to make a significant impact on joint movement, bone and muscle strength, and all-round general health. Juggins says: People with arthritis should pick low-impact activities such as swimming, cycling and walking where they are able to set their own intensity level. Yoga, pilates and tai chi are good, too, as these are great for strength, flexibility and your heart, without putting too much pressure on joints. Exercise is also great for your state of mind, leaving you energised and more equipped to cope with things. Another good reason to go outside to exercise is to get your daily dose of vitamin D. There is some evidence that arthritis progresses more quickly in people who are lacking in this vitamin, and getting out in the sun is the best way to absorb it. getting energetic when you dont feel like it Its not always easy to motivate yourself to start a fitness regime especially if youve spent the winter snuggled up on the sofa, hiding from the cold and wind. But if the appearance of the sun isnt encouragement enough to get moving, sarah Juggins has these clever tips: n Arrange to meet a friend. That wayyou are less likely to call off your workout n Set yourself achievable targets such as, I will cycle two miles twice a week rather than planning to run amarathon n If youre still finding it hard to get started, promise to reward yourself. For example, after two weeks of exercise, why not buy yourself something youve had your eye on?