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Spring into a healthy new routine

As the weather warms up, spring is the perfect time to refresh and get on top of your health and wellness goals.

So, let’s spring into (pun intended) some tips…

Plan your meals and eat lots of fresh produce

Planning your meals can help you make healthier choices. Why not create a weekly or fortnightly meal plan (and shopping list) to include a wide variety of nutritious foods.

You already know the basics – fresh is best and the less processed, the better.

For example, a grilled piece of fish is much healthier than frozen crumbed fish fingers and an apple is healthier than a snack bar.

Here are a few healthy options to help you out:

- Start the day with a fruit, yoghurt and muesli bowl.

- Try to switch from whole milk to light or skim milk alternatives.

- Choose wholegrain bread, wraps, pasta and brown rice.

- Snack on a handful of nuts or fruit instead of chips or chocolate bars.

- Replace chips with a side salad or mashed sweet potato with steamed vegetables.

- Grill or bake with a small amount of oil instead of frying your protein.

Also, try eating slowly in a relaxed and distraction-free manner.[1] So next time you eat, put your fork down between bites, chew your food well and avoid eating while watching TV, working on the laptop or scrolling on social media.

Drink plenty of water

Drinking water does more than just quench your thirst, it’s essential to keeping your body functioning properly. Somewhere between 50% and 80% of the human body is made up of water. Our bodies need water for digestion, to absorb nutrients, to help us move, to help us get rid of waste products and to regulate our body temperature.[2]

So, it’s important to keep hydrated as the days get warmer.

If you need some flavour, experiment with fresh fruit and herbs. We love mint and berries!

Also, keep your favourite reusable water bottle within arm’s reach during the day, you’ll be surprised how much you get through.

So ‘water’ you waiting for?

Get more steps in

Exercise is so important to our health and wellbeing.

Now that the weather is warming up, it's the perfect time to start walking more.

A brisk walk is a great cardio workout that won’t leave you sore and out of breath. It’s also a great way to relieve stress and get you in a great mood. Perhaps next time you choose the stairs rather than the escalator? Or you could walk to take care of nearby errands rather than driving.

Plus, the sun is the best natural source of vitamin D, a vital nutrient to maintaining good health and keeping bones and muscles strong and healthy.[3] (But don’t forget to Slip, Slop, Slap.)

Get Enough Sleep

You might be wondering what a normal amount of sleep is or if you’re getting enough.

Doctors recommend between seven to nine hours of sleep per night for adults.[4]

Not getting enough sleep can lead to reduced brain health and function, and an increased risk of several conditions, including type 2 diabetes, cardiovascular disease, coronary heart disease and stroke.[5]

So, making sure you’re getting enough sleep every day is super important for your health and wellbeing.


It’s important to carve out some time to take care of yourself.

Self-care is doing one small thing that you love every single day. It’s just about you, and what’s best for you. And it doesn’t need to make a dent in your bank account.

Here are a few ideas on how you can enjoy some self-care time:

- Plan time to read, garden, go for a nice stroll, or any other calming, screen-free activities.

- Spend time connecting with friends and family, whether that’s by video call, messages or meeting up in person.

- Journal your thoughts and feelings.

- Find a craft that works for you. Colouring in, embroidering or knitting are a few good starters.

- Bake or cook your favourite recipes.

- Listen to a podcast on your way to work or when you go for your daily walk.

- Practice controlled breathing, a powerful tool for quieting our racing minds and can help you de-stress and relax.

- Put your phone away (maybe in a different room) before you go to bed.


Whatever it is that relaxes you and makes you feel good, make time for and do it every day.


DISCLAIMER: This wellbeing message is brought to you by the health and wellbeing team at RT Health – a division of The Hospitals Contribution Fund (HCF). The health information provided here is intended to be informative only and should be carefully evaluated for its source, accuracy, completeness and relevance for your purposes. It is not a replacement for professional medical evaluation, advice, diagnosis or treatment by a healthcare professional. Always obtain appropriate professional advice relevant to your particular circumstances.