Five Ways to Spring Clean Your Health

The sun is shining and while we’re all enjoying the beautiful weather the change in seasons is the perfect time for a bit of a reset.

Here Dr Vicky Carre shares some simple, practical ways to “spring clean” your health, explaining what a powerful impact simple changes can have.

 

Those of you who know me well will know that I’m partial to a spot of cleaning. Although with two teenagers in the house, it can feel like a distinctly thankless task at times. As the spring equinox passes, the clocks go forward, and we’ve been treated to some beautiful weather over the Easter weekend, many of us will have felt the urge for a proper spring clean.

But spring cleaning shouldn’t stop at the house - it’s also a great opportunity to refresh your health and here are 5 ways to do that.

1. Spring clean your brain

With the fresh start of spring, it’s time to reawaken your brain by taking on some new projects and blowing the cobwebs off the brain cells. We know that more than 45% of dementia cases may be preventable, and one of the key protective factors is keeping the brain active and stimulated.

The best way to do this is to try something new: learn a language, pick up a musical instrument, or start a new sport. Novelty is powerful because it forces the brain to work in different ways, growing new connections between the neurones.

That said, it doesn’t have to be complicated. Reading more regularly, doing crosswords, or committing to a daily puzzle can all help keep your mind sharp.

 

2. Spring clean your gut

After a Winter of stodgy comfort food and perhaps a bit of over-indulgence over Christmas and Easter, our gut microbiome is likely feeling a bit sluggish.

I’m certainly not recommending extreme detox diets or expensive “superfoods”. In fact, quite the opposite - the evidence suggests the best way to support your gut microbiome is with a simple, inexpensive addition – an abundance of fibre.

The gut microbiome - the vast community of bacteria living in our digestive system - plays a crucial role in overall health. A diverse and balanced microbiome has been linked to reduced risks of many cancers, heart disease, obesity, and diabetes.

And what do these bacteria love most? Fibre.

The best way to increase your fibre intake is to eat more fruits, vegetables, whole grains, legumes, nuts, and seeds. Just as importantly, they thrive on variety – guidelines suggest aiming for 30 different plant-based foods each week. Make a list and see if you can achieve that total over the next 7 days - at this time of year, that’s easier than ever, with plenty of fresh, seasonal produce to enjoy.

3. Spring clean your air

We often focus on the quality of what we eat, but what about what we breathe?

Avoidance of smoking and vaping is obvious, but there’s also growing awareness of the impact of environmental air pollution on health. Sources such as wood-burning stoves produce fine particulate matter linked not only to lung disease, but also cardiovascular problems, developmental issues in children, and even increased dementia risk.

Spring is the perfect time to reconnect with fresh air - get outside, walk more, spend time in green spaces, and eat al fresco when you can.

Indoor air quality matters too. I recently came across the concept of “burping your house”, which made me chuckle. It is a term coined by neuroscientist Dr Tommy Wood in his new book “The Stimulated Mind: Future-Proof Your Brain from Dementia and Stay Sharp at Any Age”. It simply means opening all your windows and doors for a few minutes each day to create a through-draft and it’s a quick, practical way to refresh the air in the house and reduce the build-up of indoor pollutants.

4. Spring clean your medication

Spring cleaning is a great opportunity to sort out your bathroom cabinet and first-aid box. Check expiry dates and get rid of any medication that is out-of-date or no longer needed. Pharmacies can help with safe disposal, especially with prescription drugs.

It’s also worth reviewing any current regular medications and supplements that you take. Sometimes treatments are continued longer than necessary, or newer, better options may be available. There’s also the problem of “polypharmacy” - taking multiple medications, sometimes to counteract side effects of others - which increases the risk of adverse effects and drug interactions. Polypharmacy can also be wasteful, both financially and environmentally.

Obviously never stop prescribed medication without medical advice, but at your next GP appointment, consider going through your medication list with your doctor, asking: Why am I taking this? Do I really need it? Is this still the best option?

 

5. Spring clean your body

After months of winter hibernation, it’s time to get moving again. Shorter days and colder weather often lead to more sedentary habits, and it can be hard to regain momentum - but spring offers a natural reset.

Exercise doesn’t need to be extreme - consistency is what matters. A brisk daily walk, a bike ride, gardening, or just making it a habit to take the stairs instead of the lift can all make meaningful differences.

Spring is a season of renewal and small, simple changes can have a powerful impact on your health. Let’s use this time of year to reset, refresh, and give our health a bit of a clean-up.