175. Mind, Body, and Spring: Aligning with Nature for a Healthier You: Maximizing Health during Seasonal Transitions

Join us on the latest episode of Health Bite podcast as we explore how the arrival of spring can impact our health and well-being. From circadian rhythms to vitamin D, we cover it all!

In this episode, we celebrate the four-year anniversary of the podcast, highlighting Adrienne’s passion for empowering listeners to live well by redefining nutrition to include physical, mental, and emotional nourishment.

Dr. Adrienne Youdim, a triple board-certified internist, obesity medicine, and physician nutrition specialist, shares insights on how the arrival of spring can impact health and well-being.

Tune in to learn how to make the most out of sunny mornings, align with seasonal changes, and embrace a mindset of renewal and growth.

Let's spring clean our lives together and make intentional choices for a healthier, happier you!

What You’ll Learn From this Episode

• Learn how the arrival of spring can impact your health and well-being by understanding the physiologic changes your body undergoes in response to seasonal changes.
• Determine how exposure to natural sunlight can synchronize your body's internal clock with the external environment, leading to increased feelings of wakefulness, energy, and vitality.
• Find out the 3 steps on how to make the most of sunny mornings 

“Sunnier mornings can hugely impact our mood and well-being in a positive way.” - Dr. Adrienne Youdim  

Connect with Dr. Adrienne Youdim

• Website: https://dradrienneyoudim.com/
• Instagram: https://www.instagram.com/dradrienneyoudim/
• Email: info@dradrienneyoudim.com
• via Linketree: https://linktr.ee/dradrienne

3 Ways to Get More From Adrienne

1. Subscribe to our Newsletter. Subscribe Now and get the 5 Bites to Fasttrack your Health and Wellbeing https://dradrienneyoudim.com/newsletter/

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Transcript

Welcome to HealthBite, the podcast where we explore the intersection of science, nutrition and health and wellbeing. And if you have been listening to me (and BTW we just celebrated the 4 year anniversary of Healthbite last week, YES,  I have been in your ear, every. single. week for the past 4 years!) SO if you have been here with me, you know that my passion is to empower you to live well. My day job is as a weight loss doc. But I do it really  because I know that our relationship with food is a mirror into our relationship with ourselves. And addressing this relationship can be life-changing. 

And to that end, I encourage my patients, you all and myself to redefine nutrition to include not only the food that we eat, but all the ways in which we can nourish ourselves physically, mentally and emotionally. 

I'm your host Dr Adrienne Youdim. I am triple board certified as an internist, obesity medicine and physician nutrition specialist and I just love sharing the science of living well. So thank you for being here on this journey with me. 

I also am excited to share that our numbers are growing daily so thank you for being a listener. Please continue to be a part of that growth, and if you can head over to apple podcast, spotify or wherever you are listening to us and LEAVE US A REVIEW it would really help me amplify my message and create the impact I hope for. 

Ok.  So on to this weeks episode, in keeping with the spring theme, lets talk about the exciting topic of how the arrival of spring, can impact our health and well-being.

And I want to start with understanding how our bodies respond to Seasonal Changes, specifically the physiological changes our bodies undergo in response to our transition from winter to spring.

And it all comes down to the Sun. By now I hope you have adjusted to the hour we lost in daylight savings last month. Wow, was that brutal. I dont know about you but I feel like that lost hour gets tougher to navigate every year, doesnt it? But on the up side, we have the benefit of sunnier mornings which can have a hugely positive impact on our mood and wellbeing. 

Sunlight, as you probably know, plays a critical role in regulating our circadian rhythms, our body's natural internal clock which is responsible for controlling sleep-wake cycles, hormone production, as well as so many other physiological processes. And by exposing ourselves to natural sunlight we allow our bodies to synchronize with our environment. By matching our internal clocks with the external environment, we can be become aligned with what this season calls of us. To be more alert during the day, more vibrant, more active and then allow ourselves to wind down when it gets dark. Just how nature intended.

During the winter, shorter daylight hours can disrupt our circadian rhythms, making us feel more fatigued, lower in energy, lower in mood, and can make it difficult to sleep or on the flip side make us feel groggy and sleepy during the day when we need to be alert. 

But with the arrival of spring we have the benefit of longer daylight hours, and as our bodies adjust to the new light-dark cycle we can experience greater feelings of wakefulness, energy and vitality.

But there is a caveat here, and that is, our willingness to use this to our benefit. We have to work with the seasonal changes in order to reap the benefits. And here are 3 steps on how to make the most of sunny mornings 

1. Dont snooze away your day, make a point to wake up early, maybe earlier than you otherwise would. Take some time to move your body outdoors, or take your morning coffee outside to enjoy the fresh air, or to enjoy the sound of quiet before the noise of kids and traffic and garbage trucks arise. Maybe even do a morning gratitude practice and take some time to write in a journal. 

Basically start your day off right by taking advantage of the sunshine outdoors!

Make use of longer days by being more productive, and my that I don't mean being productive in the office, I mean do something rejuvenating after work like take a walk with a friend or your partner, take the kids outside to the park or roll down your windows, crank up your favorite music and go for a peaceful drive, alone!  

And then, at night, take your cues from the setting sun and wind down when it gets dark. ENgage in activities that bring about calm and a sense of ease. A homemade meal with friends or family, conversation, contemplation. Avoid screens and artificial light late in the evening so that your body is primed and prepared for restful sleep. As I have shared with you many many times before, good sleep is critical to so many aspects of your physical, mental, emotional and metabolic health. And no, you cannot actually sleep when you are dead. So make sure you are getting rest while you are still here with us on this planet.

And speaking of nutrition, Sunlight is also critical to the production of a key nutrient, of vitamin D in our bodies. 

When our skin is exposed to UVB rays from sunlight, it initiates the synthesis of vitamin D, which is essential for bone health, immune function, metabolic health and mood regulation.

During winter months, especially in areas with limited sunlight (but even in sunny california), vitamin D deficiency can become more prevalent, increasing the risk of bone disorders like osteoporosis and compromising immune function. Vitamin d deficiency is also associated with a whole host of metabolic disorders. 

As an aside, you should get your vitamin d levels checked regularly as most people need to supplement, again even in sunny california. The normal range for vitamin d is 30-100 but the research supports shooting for 40 and above.

But With the onset of spring and increased sunlight exposure, our bodies have the opportunity to replenish vitamin D stores on their own, supporting overall health and well-being.

The Warmer Temperatures during springtime can also be important to our Metabolism:

Temperature changes associated with the transition from winter to spring can impact our metabolism and energy expenditure.

During colder months, our bodies crave more energy to maintain internal temperature, leading to increased calorie consumption. But as temperatures rise in spring, our metabolic rate may increase slightly as our bodies adjust to the warmer environment.  

Warmer weather can also lead to a decrease in appetite and changes in dietary preferences. Do you feel that you cannot tolerate heavier warmer food in warmer weather? I certainly do. If we are mindful, we can perceive that our bodies actually gravitate towards lighter, more refreshing foods. And beautifully that matches the availability of lighter foods as we start to see more of our favorite fruits and vegetables as we shift towards the summer. This is such a beautiful way to align the natural rhythm of the seasons to the natural rhythm of our bodies and to take advantage of what the earth is producing naturally. Perhaps allowing us to also take greater advantage of local, unprocessed, fresh, farm to table food. When I think of it in this way, I cant help feel like this is how it has been intended all along. To feel alignment with the natural ways of the world. Does that feel too woo-ey? 

Perhaps, but for me it also feels very true and very hopeful. 

So lean into what the season is wanting for us and perhaps has intended for us. Lean into the inclination towards food that is wholesome, take advantage of the greater availability of fresh foods and what it seems our bodies are craving right now. We will talk about seasonal eating next week so make sure you are following the show for notifications. 

And in keeping with the mind-body connection, lets speak of the mind and of Mood in particular, and the impact of Spring on our Mental Health. 

Spring is associated with a sense of renewal and energy, of vitality, growth, fresh starts and spring cleaning. Take some time to think about how you can spring clean your life. Are there habits or happenings, people, thoughts, beliefs that don't serve you. Can you use this “spring cleaning” mindset and you let go of what no longer serves you. What are some of the recurrent themes in your life. WHat stories are you telling yourself that are self-limiting and holding you back. The words that you use to talk to yourself? This has a profound impact on how you feel and how you act. Can you make a commitment to let go of some of the habitual ways that you self sabotage and give yourself the opportunity for a new beginning? I am personally very much in this space right now. Coming out of what felt like tremendous heaviness at the end of last year, I am wondering how can use use this pain for a greater purpose? There is alot of pain in the world and we cannot sugar coat it, but can we hold power in our pain. And use the wrongs to make right through greater conversations and connection and stepping into our personal strengths to create meaning and healing.

Are there shifts you can make in your relationships, in your workplace or worklife that would be of benefit to you and to those around you. Are there areas of stagnation and can you bring the intention of newness and growth to create even micro-shifts that will bring positive energy and greater vitality in your life. 

Remember that microshifts can be so impactful and can lead to profound life-altering changes that we seek when done with clarity, commitment and intention. What I am suggesting is not grandiose. It is just an invitation to open your mind and be open to what intentions this season is bringing for you. Thats all. I hope there is some food for thought in this message for you. I know that I am thinking along side you as well.

So, As we wrap up today's episode, I hope you've gained a deeper understanding of how seasonal changes can impact your health and well-being. Remember, by tuning into your body's natural rhythms and making mindful choices, you can embrace the arrival of spring with vitality and joy. And take the opportunity to be more deliberate and intentional in your life.

Join me next week when we’ll dive into Navigating Seasonal Eating for Optimal Health. Until then, I wish you a happy and healthy week.

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Segment 2: Navigating Seasonal Eating for Optimal Health

Hello again and welcome back friends. As I mentioned we are on a spring kick this month and we are building on last weeks episode when we talked about the impact of spring season on our minds and bodies to dig into seasonal eating and specifically how we can align into eating for spring to attain optimal health and wellbeing. 

I'm your host Dr Adrienne Youdim. I am triple board certified as an internist, obesity medicine and physician nutrition specialist and I just love sharing the science of living well. My goal is to help you redefine nutrition to include not only the food that we eat, but all the ways in which we can nourish ourselves physically, mentally and emotionally. So thank you for being here on this journey with me. 

As I mentioned, we are spring-themed this month!  Last week we talked about the impact of spring on our minds and bodies and I shared some thoughts and strategies on how we can live in alignment with the spring season incorporating the themes of new beginnings, fresh starts, growth, and spring-cleaning (there are so many apt words to use) to bring greater energy and vitality into our lives. 

In today’s episode, we are going to dive into the potential of seasonal eating and specifically how we can take advantage of the food that the season offers to positively impact our overall well-being.  Seasonal eating offers a pathway to nourish not only our bodies but also our minds and spirits. And spring offers so many oppertunitits to do so, so lets get into the world of springtime nutrition and discover how you can eat in harmony with the season.

We will talk about 

• some of the nutritional powerhouses of the season, such as leafy greens, berries, and cruciferous vegetables.
• Discuss the importance of seasonal eating for overall health and sustainability, 
• And I will share some practical tips for incorporating springtime foods into your diet.

Segment 1: The Essence of Seasonal Eating (4 minutes):

Seasonal eating is the practice of consuming foods that are naturally available during a particular time of the year, aligning our diets with the rhythms of nature. In spring, the earth awakens from its winter slumber, and a vibrant array of fruits, vegetables, and herbs burst forth, offering a cornucopia of flavors, textures, and nutrients. By embracing seasonal eating, we not only support local agriculture and reduce our environmental footprint but also reap the nutritional benefits of fresh, unprocessed foods at their peak ripeness.

Segment 2: Nutrient-Rich Foods of Spring (5 minutes):

Springtime brings an abundance of nutrient-rich foods that nourish our bodies and replenish our energy stores after the winter months. Some standout seasonal delights include:

• Leafy Greens: Spinach, kale, arugula, and other leafy greens are packed with vitamins A, C, and K, as well as folate and iron, supporting immune function, bone health, and blood clotting.
• Berries: Strawberries, blueberries, raspberries, and blackberries are bursting with antioxidants, fiber, and vitamins, offering protection against inflammation, oxidative stress, and chronic disease.
• Cruciferous Vegetables: Broccoli, cauliflower, Brussels sprouts, and cabbage are rich in fiber, vitamins C and K, and phytonutrients, promoting detoxification, digestion, and hormone balance.

Segment 3: The Impact of Seasonal Eating on Health, Mind, and Body (6 minutes):

Eating seasonally not only nourishes our bodies but also fosters a deeper connection to the natural world and promotes holistic well-being. Here's how seasonal eating can positively impact our health, mind, and body:

• Enhanced Nutritional Quality: Seasonal foods are harvested at their peak ripeness, maximizing their nutritional content and flavor. By consuming fresh, locally grown produce, we ensure optimal intake of vitamins, minerals, and antioxidants essential for vitality and disease prevention.
• Environmental Sustainability: Choosing seasonal foods reduces the need for long-distance transportation and greenhouse gas emissions associated with food production and distribution. Supporting local farmers and sustainable agricultural practices promotes ecological stewardship and preserves biodiversity for future generations.
• Mindful Eating: Seasonal eating encourages mindfulness and appreciation for the natural cycles of life. By savoring the flavors and textures of seasonal foods, we cultivate gratitude, presence, and a deeper sense of connection to our food and the earth.
• Seasonal Affective Regulation: The vibrant colors and flavors of springtime produce can uplift our spirits and combat seasonal affective disorder (SAD), a form of depression associated with reduced sunlight exposure during winter months. Incorporating colorful fruits and vegetables into our diets can brighten our mood, boost energy levels, and enhance overall well-being.

Segment 4: Tips for Eating for Spring (5 minutes):

Ready to embrace the flavors of spring and nourish your body from the inside out? Here are some practical tips for eating seasonally this spring:

• Visit Farmers' Markets: Explore local farmers' markets or join a community-supported agriculture (CSA) program to discover fresh, seasonal produce grown in your region.
• Plan Seasonal Meals: Get creative in the kitchen by experimenting with seasonal ingredients in your favorite recipes. Try refreshing salads, vibrant smoothies, and light soups featuring springtime produce.
• Preserve the Harvest: Extend the enjoyment of springtime flavors by preserving seasonal fruits and vegetables through freezing, canning, or pickling. Enjoy homemade jams, sauces, and fermented foods year-round.
• Embrace Herbal Allies: Incorporate fresh herbs like mint, basil, and cilantro into your meals for added flavor and nutritional benefits. Experiment with herbal teas and infusions to support digestion, relaxation, and overall wellness.

Conclusion (2 minutes):

As we bid farewell to winter and welcome the rebirth of spring, let's celebrate the abundance of seasonal foods that nourish our bodies, minds, and spirits. By embracing the principles of seasonal eating and savoring the flavors of springtime produce, we can cultivate vitality, resilience, and harmony within ourselves and the natural world. Join us next time as we continue our journey toward vibrant health and holistic well-being. Until then, may your plates be filled with the colors and tastes of the season.

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Segment 3: The Impact of Springtime Allergens

• Spring brings not only warmer weather but also an increase in pollen and other allergens.
• We'll delve into the science behind seasonal allergies, including how our immune system responds to allergens and the common symptoms people experience.
• Practical tips for managing allergies naturally, such as minimizing exposure, using air purifiers, and incorporating allergy-fighting foods into your diet.

Segment 4: Power of Pivot