A new season provides a moment to take stock and set intentions for the days ahead. Lynne Shinto, N.D., M.P.H., a naturopathic doctor at the Center for Women’s Health, sees springtime as an opportunity to “spring clean” your health. Here are four ways Dr. Shinto recommends you shift your focus to improve your overall wellbeing this spring (and beyond!). 

Try seed cycling for hormone regulation

“People sometimes come to me feeling like their hormones are not in balance.” says Dr. Shinto. “They may have irregular cycles, bad menstrual cramps or perimenopausal symptoms. If hormones are a factor, we often look into seed cycling.” 

Seed cycling uses different combinations of raw seeds that you rotate into your diet depending on where you are in your menstrual cycle: 

• Days 1-14, add pumpkin seed and flax seed to your food to boost estrogen.  
• Days 15-28, focus on adding sunflower seeds and sesame seeds to boost progesterone.  

The timing can vary based on your own cycle and patterns. You can add the seeds to smoothies, yogurt or in no-bake recipes (it is important not to cook the seeds or they will lose nutrients). Dr. Shinto also adds that if you don’t have a regular period, you can use the lunar cycle as your guide. 

Research on seed cycling is mixed, but the practice is gaining traction. One study found that seed cycling helped patients with polycystic ovary syndrome (PCOS) balance their hormones.  

“The goal is small hormone balancing. Your period is not going to come back if you’re in menopause, for example,” says Dr. Shinto, “However, you might feel a little better in general with some symptoms like difficulty sleeping.” 

“Patients like doing it,” she adds, “Sometimes they say they just feel better in general.” Dr. Shinto also notes that seeds have a lot of good fats that include omega three fatty acids, which are healthy additions to your diet. 

Take a deep dive into your eating habits

Seeds aren’t the only way that nutrition can impact your health. Better eating can help you feel more energetic and boost your immune system. 

“We have habits that we do for a long time. Maybe they worked 10 years ago or even a few years ago, but the immune system is always changing,” says Dr. Shinto. “We need to make sure we keep up with it.” One of the best ways to look into your overall health is to do a “deep dive” into your diet to get to the root of what you are eating.  

To do this, Dr. Shinto encourages patients to record their food and drink intake in an app (there are lots of free options) to gain insight into some harder-to-track aspects of their eating habits, such as macronutrients. 

“It’s a good mirror to see what you are doing,” says Shinto. “People often take a look and see that they are eating more sugar or more processed foods than they realized, which gives them space to improve their diet or think of alternatives.” 

Dr. Shinto’s approach does not generally involve eliminating specific foods or making drastic changes. Because people are often motivated at certain times, such as when the weather warms up or around the New Year, enthusiasm for big overhauls can change. Someone may adhere to a plan for three months, but if they rebound, they end up feeling shame or frustrated about not being able to stick to a strict regimen. Instead, Dr. Shinto develops a stepwise plan that can lead to longer-lasting improvements, with the recognition that food may come with attachments or pleasures that people still want to keep in their lives. 

Make movement part of your day

Spring is a great time to get outdoors, and you may find yourself feeling more motivated to make healthy changes. However, Dr. Shinto again stresses that setting unrealistic expectations – this time for exercise - can sometimes do more harm than good.  

“The main thing is getting body movement,” says Shinto. “I will always meet you where you are at. If you have an injury or are worried about getting hurt, we can talk about gentle movement or work with someone else with a lot of expertise, like a physical therapist.” 

She may recommend smaller steps to start, such as taking a walk around the block or doing seated Tai Chi. For some, 30 minutes of daily exercise is not realistic. However, Dr. Shinto notes that people can feel benefits from smaller commitments, such as 10 daily minutes of focused movement, which may be more approachable. 

Of course, Dr. Shinto also stresses the importance of getting outside as the weather permits. You can couple that with some form of movement or just take a moment to enjoy the fresh air. 

Pay attention to your sleep patterns

“Sleep is really a year-round issue for many people,” says Dr. Shinto. While some people use different techniques to help them fall asleep – such as white noise, melatonin or prescription medicine – where people often struggle is how to stay asleep. 

Some benefit from a light box if sleeping through the night is where they struggle. However, how you use the light box can depend on your specific sleeping pattern. Sometimes, she recommends using it during the day; other times, she may recommend just before bedtime.  

“But also, getting exercise helps with sleep,” adds Dr. Shinto. “If someone is not physically active, I will always recommend they do some kind of activity, because it will help them sleep better.”