Hello, spring!

For plants and wildlife, spring is a time of renewal after a long winter. It can be the same for you!

As the weather warms, here are 10 things you can do to give your health and well-being a boost.

1. Get moving
Adding just five minutes of exercise to your daily routine can help lower your blood pressure, the American Medical Association says. Health experts recommend you spend 150 minutes a week doing moderate-intensity activity – movement that raises your heart rate and makes you breathe harder and break a sweat. Benefits include better sleep; help with weight management; and a reduced risk of heart disease, stroke, Type 2 diabetes, infectious diseases and some cancers.

2. Wear sunscreen
Soaking up some sunshine can feel great after winter has faded. However, too much sun exposure can put you at risk of skin cancer and premature aging of the skin. The American Academy of Dermatology Association recommends applying a sunscreen with a sun protection factor, or SPF, of at least 30, which protects against 97% of the sun’s harmful UVB rays. (And don’t forget to reapply.)

3. Stay hydrated
A new season is a great time to set a new goal – such as drinking more water. Staying well hydrated can help boost brain performance, increase your energy and decrease your risk of headaches, the National Council on Aging says. Try starting your day with one glass, and then keep a glass or water bottle nearby throughout your day. And remember that lots of fruits and vegetables have high water content (cucumbers, watermelon, tomatoes and strawberries are just a few), so add those to your plate. Every bit helps!

4. Enjoy seasonal foods
Spring brings a bounty of in-season fruits and vegetables, including peas, asparagus, beets, cherries and mangoes. Get them while they’re at their best! Looking for ways to use them? Go to nutrition.gov/recipes, where you’ll find ideas organized by season, food group, meal type and more.

5. Prioritize sleep
When we “spring forward” an hour at the start of daylight saving time in March, some of us may experience sleep issues, which can have a negative effect on our health. Most adults need at least seven hours of sleep. Younger and older family members may need more. The American Heart Association suggests shifting your bedtime 20 minutes a day leading up to the time change. Go to cdc.gov/sleep for more information and tips.

6. Be alert for allergies
Spring flowers and blooming trees are a feast for the senses – unless you have seasonal allergies. For anyone who’s prone to “Ah-choo!” instead of “Ahhhh” in the warm spring air, it’s better (if you can) to stay indoors on dry, windy days. If you do head outside, shower as soon as you can once you’re back indoors to rinse pollen from your skin and hair.

7. Learn your family’s health history
Knowing what “runs in the family” gives you important information to share with your health care provider. Use family get-togethers to collect medical histories from siblings, parents, grandparents, aunts, uncles and cousins. The American Medical Association has a template you can use to get started.

8. Schedule a doctor visit
Spring is a great time to make an appointment with your health care provider. Annual wellness visits help you keep tabs on your blood pressure and existing health conditions, talk about medications and health screenings, and stay up to date on immunizations. These visits also can increase the likelihood of detecting health problems early. (This is where knowing your family health history can help!)

9. Kick the nicotine habit
If you smoke, vape or chew tobacco, consider quitting. Smoking is the leading cause of heart attacks and heart disease. Many of these heart risks can be reversed by quitting smoking. Bonus: Kicking the habit will also save you money. Anyone who wants to quit smoking – or is trying to convince someone they care about to quit – can find support on Smokefree.gov.

10. Seek out connections
Social isolation and loneliness can affect anyone at any age. Reconnecting with friends, family members and co-workers in a social setting can benefit your physical and mental health, the World Health Organization says. So, go outside and get to know your neighbors, volunteer at a local food bank, or join an exercise class or hobby group. The possibilities are endless!