The spring season is fast approaching. As we transition from cooler to warmer weather, this is an excellent opportunity to discuss how to use rising temperatures to improve our health. Here are some of the top ways to improve your health this spring.

This article has been medically reviewed by Dr. Charles Penick, MD 

Benefits of Going Outside (Fresh Air)

Many people will begin to venture outside more as the weather turns warmer. In addition to the weather being more tolerable for outdoor activities, there are several surprising health benefits to getting outdoors:

Reduced Exposure to Indoor Air Pollution

According to the CDC, indoor air is 2 – 5 times more polluted than outdoor air. Many of the pollutants come from Volatile Organic Compounds (VOCs). VOCs are chemicals that vaporize and become gasses at average room temperatures. Common types of VOCs include the following:

• Acetone (Nail polish remover, furniture polish, wallpaper)
• Butanal (gas stoves, barbecues, candles)
• Ethanol (glass cleaners, dishwasher detergents, and other cleaning products)
• Formaldehyde (molded plastics, lacquers)
• Methylene chloride (paint removers, aerosol solvents, flame retardant chemicals)

Other indoor air pollutants are lead, pesticides, and radon. Increasing ventilation is an effective way to decrease pollutant levels in the home.

In addition to getting fresh air, going outside has many health benefits:

Increased Vitamin D Intake

An estimated 1 billion people worldwide have a vitamin D deficiency, and 50% of the population has a vitamin D insufficiency. [1] Also known as the sunshine vitamin, vitamin D is a fat-soluble vitamin produced by the body when UV rays from the sunlight touch the skin, triggering vitamin D synthesis. Studies indicate a vitamin D deficiency is associated with several chronic diseases, including cardiovascular disease and cancer. [2]

Vitamin D promotes calcium absorption, which is essential for bone growth. It also helps reduce inflammation, improve immune function, and increase glucose metabolism.

Reduced Stress Levels

Getting outdoors can provide a mental boost, potentially lowering stress levels and easing feelings of anxiety. A study on outdoor physical activity found those who walked in green spaces showed evidence of lower frustration, higher meditation, engagement, and arousal. [3]

In addition to traditional exercises such as walking, jogging, tennis, cycling, and sports, other popular outdoor activities include the following:

• Fishing
• Gardening
• Horseback riding
• Rock climbing
• Hiking
• Kayaking

Reset the Circadian Rhythm

The circadian rhythm is the body’s internal clock. It tells our bodies when to eat, sleep and rise. Unfortunately, the circadian rhythm can be out of sync, causing sleep disruptions that harm your wake and sleep times.

The following are signs of a circadian rhythm disorder:

• Difficulty sleeping
• Difficulty staying awake during the day
• Clinical insomnia

Sunlight can help reset the circadian rhythm. The sun’s cycle of light and darkness directly impacts the circadian clock, sleepiness, and alertness. Avoiding sleep disruptions is essential to good health. Individuals who consistently get less than 6 hours of sleep per night have reduced lifespan, increased susceptibility to viral infections, and reduced antibodies.

• Get on a consistent sleep-wake cycle.
• Bright light in the morning can shift a person’s sleep time earlier in the day.
• Avoid “blue light” before bed (cell phones, laptops, etc.).
• Don’t eat 2 hours before bedtime.
• Don’t exercise 2 hours before bedtime.<

Increased Socializing

Cooler weather can cause most people to stay indoors for several months. This “hibernation” during cold months could lead to feelings of isolation in some individuals. Seasonal Affective Disorder, or SAD, is associated with increased mortality risk. Feelings of loneliness can harm health.

Socializing (particularly face to face) can impact health in several ways:

• Improved brain health. Social interactions may help reduce cognitive decline in older adults, which is the gradual deterioration of mental faculties.
• Laughter is a byproduct of spending time with friends and loved ones. In addition, laughing is believed to help regulate stress hormones. This could reduce feelings of stress and improve sleep quality.
• Stronger immune system. The combined benefits of positive social interactions can help improve immune health. Chronic stress can weaken the immune system, increasing the susceptibility to illness and disease. For example, low-quality social ties go hand in hand with many conditions, including the development and progression of cardiovascular disease, recurrent myocardial infarction, atherosclerosis, autonomic dysregulation, high blood pressure, cancer, and delayed cancer recovery, and slower wound healing. [6]

Examples of positive social interactions include the following:

• Water aerobics class
• Book clubs
• Puzzle parties
• Double dates
• Concerts
• Movie nights
• Board games

Supplements

In addition to the tips discussed above, these supplements can improve health for the spring and summer seasons:

TCF - CytoVitD+ - 60 vegetarian capsules

Many people are vitamin D deficient, but TCF - CytoVitD+ provides 5000IU of vitamin D3. This product is beneficial for those who don’t get adequate sun exposure or dietary intake of vitamin D. In addition, TCF - CytoVitD+ also contains vitamin K, which is vital for bone health, arterial health, and maintaining a healthy immune system.

Vibrant Blue Oils - Circadian Rhythm - 5ml

Vibrant Blue Oils - Circadian Rhythm is specifically formulated to help support the circadian rhythms sleep-wake cycle, and endocrine health.

The endocrine system is comprised of all the body’s hormones and regulates the biological processes in the body from childhood through old age. Vibrant Blue Oils - Circadian Rhythm is 100% natural, with no artificial colors or ingredients. It also contains the following essential oils:

• Myrtle
• Lavender
• Myrrh
• Melaleuca
• Balsam of Peru
• White grapefruit
• Rose geranium

Summary

As spring approaches, this is an excellent time to incorporate new activities to improve your health. Try incorporating these tips. Leave us a comment to let us know what you’re doing!

Medical Disclaimer: This article is based upon the opinions of Revelation Health. The information on this website is not intended to replace a one-on-one relationship with a qualified health care professional and is not intended as medical advice. It is intended as a sharing of knowledge and information from the research and experience of Revelation Health and associates. This article has been medically reviewed by Dr. Charles Penick, MD for accuracy of the information provided, but Revelation Health encourages you to make your own health care decisions based upon your research and in partnership with a qualified health care professional.

References:

[1] Omeed Sizar1; Swapnil Khare2; Amandeep Goyal (et al). Vitamin D Deficiency.  StatPearls Publishing; 2022 Jan. [PMID: 30335299]. https://www.ncbi.nlm.nih.gov/books/NBK532266/

[2] Kimberly Y Z Forrest , Wendy L Stuhldreher. Prevalence And Correlates of Vitamin D Deficiency In US Adults.  Nutr Res. 2011 Jan;31(1):48-54. doi: 10.1016/j.nutres.2010.12.001. [PMID: 21310306]. https://pubmed.ncbi.nlm.nih.gov/21310306/

[3] Peter Aspinall1 Panagiotis Mavros, Richard Coyne, (et al). The Urban Brain: Analysing Outdoor Physical Activity With Mobile EEG | British Journal Of Sports Medicine.   2015;49:272-276. https://bjsm.bmj.com/content/49/4/272.abstract?sid=56b97a4c-0e75-46d0-a6ba-41c7f41a089c

[4] Jeffrey A. Haspel, Ron Anafi, Marishka K. Brown, (et al). Perfect Timing: Circadian Rhythms, Sleep, And Immunity.  JCI Insight. 2020 Jan 16; 5(1): e131487. Published online 2020 Jan 16. doi: 10.1172/jci.insight.131487. [PMID: 31941836].   https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7030790/

[5] J Henriksen 1, E R Larsen 2, C Mattisson (et al). Loneliness, Health And Mortality. Epidemiol Psychiatr Sci. 2019 Apr;28(2):234-239. doi: 10.1017/S2045796017000580. Epub 2017 Oct 30. [PMID: 29081321] PMCID: PMC6998928. https://pubmed.ncbi.nlm.nih.gov/29081321/

[6] Debra Umberson and Jennifer Karas Montez.  Social Relationships and Health: A Flashpoint for Health Policy.  J Health Soc Behav. 2010; 51(Suppl): S54–S66. doi: 10.1177/0022146510383501. [PMID: 20943583]. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3150158/