The Effects of Seasonal Changes into Spring and Summer on our Wellbeing

We are coming into springtime when everything feels like a fresh start. Our gardens start to come back to life and the warmer weather and longer days make us want to get out and enjoy the outdoors.

Studies^[1] have found that we tend to be more physically active in spring and summer. In addition to the warmer weather and longer days, another reason is the increased levels of daylight. Exposure to sunlight has been shown to improve mood and increase energy levels. This is because sunlight helps the body produce serotonin, a neurotransmitter that has been linked to happiness and wellbeing.

If you don’t get enough sun exposure, such as in the winter, your serotonin levels dip, which can put you at a higher risk of seasonal affective disorder (SAD), a type of depression brought on by the changing seasons. But boosting your mood isn’t the only benefit of sunlight. In addition to improving mood, exercise also helps to support a healthy immune system^[2] and sunlight replenishes our vitamin D levels, essential for teeth and bone health. Sunlight can also:

Help prevent some cancers^[3].
Heal certain skin conditions, such as acne, psoriasis, and eczema.
Help alleviate rheumatoid arthritis, lupus, inflammatory bowel disease (IBS) and thyroiditis.

We know that depression is not just caused by lack of sunlight, it’s an inflammatory condition and mood disorder, which can lead to all sorts of physical problems down the road. Studies have shown that even an hour of low intensity exercise a week is sufficient to possibly prevent future depressive episodes.^[4] If you increase your intensity to a moderate-to-vigorous one, such as running, or increase the time you spend exercising, your odds of keeping depression at bay improve significantly. Exercise releases “happy” brain chemicals, endorphins, which are your body’s natural equivalent of morphine. Upon exercise, the flood of endorphins suppresses pain and boosts your mood.

Exercise is also a great way to boost your energy levels and when people exercise outside, they tend to spend more time doing it. One study^[5] found that people who were active outdoors did at least 30 minutes more moderate-to-vigorous physical activity per week than those who only did it inside. It also made them feel healthier.

There are plenty of outdoor activities to choose from in springtime, including hiking, cycling, running, golf, and team sports like football, rugby, and netball and even outdoor circuit training. No matter which activity you choose, getting your heart rate up is a great way to boost your energy levels and improve your mood. Exercising improves breathing while increasing oxygen circulation inside your body. This oxygen increase supports the mitochondria’s energy production which will make you feel more energised.

There’s so much to love about spring already but another reason is the abundance of fresh fruits and vegetables that are available. Perfect for getting your daily dose of vitamins, minerals, and antioxidants. Make sure to take advantage of all the delicious seasonal produce and incorporate it into your meals.

Some of the best fruits and vegetables to enjoy in the springtime include asparagus, strawberries, blueberries, spinach, watercress, and peas. These foods are all packed with antioxidants and nutrients that can help improve your health and wellbeing. Did you know that vitamin K is the nutrient most dominantly found in watercress. Vitamin K is understood to play an important role in the formation of bones and has been found to be helpful in the prevention of Alzheimer’s disease, as it protects against neuronal damage. Not only that, it contains more vitamin C than an orange!

Another great thing about spring is the fresh air. Taking a walk in the park or spending time outdoors surrounded by nature can do wonders for your mental state. Getting some fresh air is great to clear your mind and reframe your thoughts.

Every cell in your body and, therefore, every function in your body relies upon a constant, fresh stream of oxygen. If you stay indoors or in an air-conditioned environment for long periods of time, the same air can be breathed in again and again, causing the air to become stuffy and stale. Simply stepping outdoors and breathing in some fresh air can have a huge amount of health benefits.

20% of the oxygen you breathe in is used by your brain to function. Increasing the amount of fresh air you have can provide greater clarity to the brain, promoting optimal function whilst helping you to think, focus and concentrate better.

Fresh air is also good for your lungs. When we sit indoors, it’s common to breathe shallowly, inhaling the air into the top of our lungs, known as apical breathing. When outdoors, moving, walking, or jogging encourages increased diaphragmatic breathing. This means that we breathe more deeply, drawing more air deep into the bottom of our lungs. This not only brings more oxygen into our cells but helps the lungs to expel more airborne toxins from the body. This therefore helps us to cleanse from the inside.

In summary, exercising outside will help you to feel more energised, more alert and physically and mentally better!