Spring into Health


Refresh Your Mind and Body

Refocusing on your physical and mental health
Middle Aged Black Couple in Garden
Beyond spring cleaning

We’ve all heard about Spring cleaning our homes. But have you ever thought about Spring cleaning for your mind and body? Let’s talk about how you can make healthier choices to help refocus your mind and body this Spring.

Sometimes it’s hard to know how to get started getting our health on track, but we’ve got you covered on tips that’s sure to help you recharge and refocus this season!

Thank you! You should receive an email soon with your Fresh Made Easy Guidebook! Be sure to check your junk folder as well.

Tips for a Healthy Spring

Get Outside

Spring is here, and it’s the perfect season to spend some time outside and enjoy the warm weather and longer days.

Did you know that spending just five minutes outside daily can work wonders? It can:

  • Increase your energy levels
  • Boost your mood
  • Help you sleep better
  • Reduce stress, anxiety, and depression


But not just that! It can also improve your vitamin D levels, which are crucial for maintaining a healthy immune system, preventing heart disease, and promoting bone health. During winter, our vitamin D levels can drop when we tend to stay indoors. By exposing ourselves to sunlight, we can help our bodies maintain normal levels of vitamin D.

Get Active

Take advantage of the warm weather and mix up your approach to exercise. You don’t have to spend hours in a gym to stay active. You can take a walk at a nearby park or go for a hike with a friend.

Look at exercise as an opportunity to “get out and play” rather than a dreaded chore. Be creative and find activities that you enjoy. 

Aiming for at least 30 minutes of moderate physical activity every day is recommended. And don’t forget to talk to your doctor before starting any new activity.

If you’re unsure where to begin, check out our kidneys on the move blog that can help you get started.

SUN TIME TIP: While soaking in the sun, don’t forget your sunscreen. Choose a sunscreen with an SPF of 30 or higher that’s water-resistant and offers broad-spectrum coverage. Remember to reapply sunscreen every two hours to stay protected.

Eat Fresh Foods

During the winter months, we often turn to soups, stews, and other comfort foods. Spring is an excellent time to incorporate more fresh foods, including fruits and vegetables, and add more color to your diet. There is nothing quite like visiting a farmer’s market on a warm, sunny day. Or, if you have a green thumb, you may be excited to get back to your garden.

Person holding veggies in basket
Here are some delicious ideas for enjoying more fruits and vegetables this Spring!

Click the apples below to learn more information

  • Blend up fresh berries, spinach, almond milk, and ice cubes for a refreshing smoothie.
  • Roast asparagus and carrots drizzled with olive oil and seasonings before cooking and enjoy for a dinner side or salad addition.


  • Roast apples and peaches and top with yogurt, cinnamon, and drizzle of honey for a healthy dessert option.
  • Grill zucchini, eggplant, or peppers for a great addition to a sandwich or burger.


  • Spray coconut oil on strawberries and pineapple and grill on a kabob stick. Dip grilled fruit in cool whip for a delicious treat!
  • Sauté broccoli, carrots, cauliflower, and water chestnuts with some low-sodium soy sauce or coconut aminos and ginger for a quick vegetable “stir-fry.”


  • Sauté fresh green beans with some oil, fresh garlic, and lemon juice. Top with toasted almonds before serving for an easy side dish.
  • Add chopped veggies with a scrambled egg in small bowl and heat in microwave for an easy breakfast.


  • Enjoy raw chopped vegetables on salads, sandwiches, burgers, wraps, or dip them in hummus for a healthy snack.


  • Make a homemade dressing with olive oil, lemon juice, and fresh herbs, and toss with your favorite greens.
Schedule Appointments

Have you missed any scheduled appointments this winter due to bad weather?

Perhaps life got busy with the holidays, or maybe you have been taking care of a loved one and haven’t had the chance to prioritize your own appointments recently.

It’s important to take care of your own health, so now is a great time to schedule any overdue medical or dental appointments, lab testing, or preventive health screenings.

Less Screen Time

Spring is a great time to renew and revitalize your life. It’s important not to let technology distract you from enjoying it. Instead of spending too much time on social media, try exploring new activities or hobbies that may interest you. This can be anything from trying out a new sport to volunteering or discovering a craft. Taking a break from technology can increase productivity and improve overall mood.

Clean & Declutter

Spring is a great time to give your living space a fresh start. Did you know that organizing and decluttering your home can positively impact your health? Reducing clutter in your home can:

  • Help reduce stress levels
  • Enhance focus and motivation
  • Provide an overall feeling of calm
  • Reduce the risk of falling by removing tripping hazards


This is also a great time to replace air filters and attend to other neglected household tasks. Sorting through your medicine cabinet and discarding expired medications can help you get better organized. Don’t forget to clean out your fridge and pantry and dispose of any expired or spoiled items.

Reconnect with Others

Now that our winter hibernation is over, it’s time to start socializing and make plans with friends and family. While some people prefer staying indoors during the winter, the warmer weather may serve as the perfect motivator to get outside and be social. Why not reach out to a friend you haven’t seen in a while or plan a picnic with your family to reconnect and spend quality time with loved ones?

Take this Spring as an opportunity to restart your health journey. Get outside, breathe in the fresh air, take in the sunshine, and enjoy fresh foods. Reach out to an old friend, declutter your surroundings, and be present in the moment. Wishing you a Happy Spring!

Get started with healthy eating!


Fill out the form to download your “Fresh Made Easy” fruits, vegetables, and recipes guidebook!

Follow Somatus on Facebook or Instagram for more tips on how you can make small adjustments in your life to enjoy more healthy days!

Learn more about the healthy living program.

Somatus is here to answer your questions anytime. Call us (855) 851-8354