10 Ways to Spring Clean Your Health

Spring has sprung! It’s time to shake off those winter blues and kick off the season with a few healthy habits. Now is the perfect time to refresh your body and mind with these helpful tips!

1. Head Outdoors

Take advantage of the warmer weather and head outside for a walk, bike ride or just to soak up some of that wonderful sunshine. 

2. Work up a Sweat

Get a jump-start on the year and schedule your workouts in advance so there’s no excuse for not fitting them into your day. 

3. Freshen up your Diet with Colorful Fruits and Veggies

Winter comfort foods are pretty tempting, but try swapping out some of that heavy food for lighter, more refreshing fruits and vegetables. Try eating asparagus, lettuce, beets, mangos, honeydew or strawberries. Already do that? Take advantage of your local farmer’s market and look for foods that are organic, free-range, grass-fed, wild or pasture-raised.

4. Reorganize your Pantry

Now is a good time to go through your pantry. This helps to free up some space, and can also help get your eating habits back on track. Foods with little nutritional value, like those filled with refined carbohydrates and added sugars such as, cookies or candy, should be tossed or moved to the back. Rearrange the cabinet so the healthy options like nuts, seeds and whole-grain crackers are the first thing you see when reaching for a snack.

5. Drink More Water

We all know water is very important for our health. We need water for many reasons, including good urologic health. Getting enough water helps prevent urinary tract infections (UTIs) by flushing bacteria out of our bodies. Staying hydrated helps prevent kidney stones, too. 

6. Let Go of the Tech

Many of us believe technology makes our lives easier, but it can also clutter things up a bit. Spring clean your tech by creating tech-free times. These can be during dinner, before bedtime or certain hours in the day. If your email inbox is full of junk, organize your emails into folders and unsubscribe from lists that deliver too many unwanted messages. 

7. Focus on Sleep

Take advantDid you know your brain is busy restoring itself while you sleep? While you’re busy catching up on your zzz’s, your body is clearing itself of the chemicals it produces during the day, which allows you to wake up feeling alert and refreshed, rather than tired. Sleep also allows for tissue repair and muscle growth, which mostly or only occur during this time. Sleep also allows your muscles to relax, which can help relieve tension and reduce symptoms of certain types of chronic pain.age of the warmer weather and head outside for a walk, bike ride or just to soak up some of that wonderful sunshine. 

8. Learn How to De-stress

Make it your year to learn how to let go of the stress in your life. No one said you had to spend hours meditating, but you can likely squeeze in a few moments each day to inhale the fresh air of spring. Try slowing your breathing down and taking in more air to get more oxygen to your body. This will reduce stress levels and increase your cardiovascular system. 

9. Schedule Doctor Appointments

Good for you if you escaped this year’s cold and flu season. Let’s keep that positive trend going. Use your spring cleaning to do a little preventative medicine. Make an appointment with your primary care physician, dentist, dermatologist or gynecologist to have that annual checkup. 

10. De-clutter your Medicine Cabinet

Take some time to make sure all your medication or over-the-counter health products are not expired. If you have expired or unused medications, vitamins, supplements or health remedies, it’s important not to throw them in the garbage, down the drain or flush them down the toilet. Look into programs such as the Drug Take-Back Network to safely dispose of these.

Strawberry-Spinach Salad

This colorful salad is perfect for lunch or dinner. For extra protein add grilled chicken or shrimp! 


¼ red onion, thinly sliced

2 (6-oz.) bags baby spinach

1 (16-oz.) container strawberries, quartered

1 (4-oz.) package crumbled blue cheese

½ cup sliced toasted almonds

Bottled red wine vinaigrette

Salt and pepper to taste


1. Toss together red onion, spinach, strawberries, blue cheese and almonds in a large bowl. 

2. Drizzle with red wine vinaigrette; sprinkle with salt and pepper to taste.

UrologyHealth.org  |  SPRING 2018  |  UROLOGYHEALTH extra