As spring unfolds, we are reminded of the beauty, freshness and renewal new beginnings bring.

The air feels warmer and lighter, the days grow longer, and nature quietly shows us the power of renewal. Just as plants put forward new shoots, flowers blossom and new life begins, we too have the inspiration to shed not only our winter clothes and bedding but also what no longer serves us and embrace habits that bring us joy, health, vitality and happiness this spring.

Soak up natural sunlight – Just 10–20 minutes outside can boost vitamin D, lift mood, and reset your body clock after winter.

Move outdoors – Swap indoor workouts for walks, cycling, hiking, swimming or yoga in the park. The fresh air and scenery make movement more enjoyable. Go bare foot on the grass in your back yard to ground your energy and connect more deeply with nature. 

Eat seasonal produce – Think leafy greens, asparagus, berries, and citrus. Fresh spring foods lighten up meals and are packed with nutrients.

Refresh hydration habits – Warmer days mean your body needs more fluids. Re-establish the simple habit of carrying water with you. Avoid soft drink, energy drinks and cut back on coffee, tea and alcohol. Incorporate some alcohol free days into you weekly routine, your body will thank you, as long as you don’t binge drink the other days to make up for it. 

Reset your sleep rhythm – With longer daylight hours, aim for consistent bedtimes and early wake-ups to sync with natural light.

Practice stress resets – Spring is a good time to reintroduce mindfulness, meditation, or simply slowing down with nature. Plan bushwalks, beach days, and delicious healthy picnics on weekends and rather than plonking in front of the TV after dinner, go for a gentle stroll around the block with your kids or partner and enjoy the stars and the warm fresh spring air.   

Declutter and spring clean your environment – A tidy space reduces mental clutter too. A spring clean can give your environment a health boost removing mold, dust and letting in natural light. Set your home environment up to energise you not drain you. 

Lighten the load on your body – Cut back on heavy comfort foods, extra sugar, or alcohol. Nothing tastes as good as light feels. If ever there was a time to lose some winter weight, it is spring. You added the extra weight a few grams at a time eating and drinking sweet or simple carbohydrate foods. Eliminate these and start losing a few grams a week replacing those foods with a complex carbohydrate or water to start feeling lighter and more energized.

So right now before your phone, TV or family distract you, I invite you to pause and reflect: What can we let go of? What simple practices can we nurture to feel more alive? Maybe it’s moving our bodies outdoors, filling our plates with vibrant seasonal foods, or simply slowing down enough to notice the warmth of the sun on our skin.

Spring is a gentle reminder that growth doesn’t have to be rushed — it happens steadily, day by day. Let’s take inspiration from the season and allow our health to blossom with the same grace.

Here’s to improved health habits this spring!

Sunny regards,

Joel Tyack