Spring into Radiance: Dr. Stacie J. Stephenson Shares Tips for a Healthy Glow Up
As the earth awakens from its winter slumber, the arrival of spring beckons a season of renewal and growth. It’s a time when nature’s vibrant hues begin to emerge, and the air carries a palpable energy that invigorates both the environment and our spirits. In this transformative season, we often find ourselves inspired to embrace change and “Glow Up,” not only in the world around us but within our own lives. To guide us through this springtime rejuvenation, we turn to the insightful words of Dr. Stacie J. Stephenson, a bestselling author renowned for her expertise in lifestyle medicine and holistic well-being.
In an exclusive interview, Dr. Stephenson shares her expertise on how the change in seasons, particularly spring, influences health, the importance of nutrition during this time, and tips for achieving a healthy “Glow Up” during National Nutrition Month.
Humans used to live outside most of the time, and we are programmed to respond to the seasons and changing weather. Our skin, joints, hair, and even our moods are affected by the seasons, the temperature, the humidity, and the hours of sunlight. Spring is a time of growth, rain, flowers, and warming temperatures. You may notice that you suddenly have a little more energy, wake up a little earlier, and feel a little more cheerful.
Spring presents the opportunity to get back outside more often. If you haven’t been walking, this is a good time to restart that habit. At least once in a while, I suggest walking outside without listening to music or podcasts, so you can tune in to the sights and sounds of nature awakening after the long winter. When you focus on the beauty of spring all around you—especially if you walk in a natural area but anywhere—it becomes a kind of meditation that can relieve stress and boost your mood. It can also put a springtime bloom into your skin, or what I like to call glow.
Could you provide insights into the importance of nutrition during the springtime and its impact on overall well-being?
One of the best things you can do for your health is to eat a wide variety of foods, and seasons give us a great opportunity to do just that. After a fortifying winter full of protein and fat, root vegetables, and citrus fruits, spring is the time to infuse your body with vitamins, minerals, and antioxidants from all the newly available fresh plant foods.
I love spring foods, and if you can find them locally grown, all the better. This is the time to eat lots of spring vegetables like asparagus, beets, artichokes, carrots, radishes, sugar snap peas, spring onions, rhubarb, ramps or wild garlic, and fiddlehead ferns. This is also a great time to pile your plate full of leafy greens like arugula and baby lettuces, as well as fresh herbs and wild strawberries. A light vinaigrette with olive oil and fresh lemon is all you need for a spring-inspired dressing.
From a medical perspective, what advice would you give to individuals aiming to achieve a healthy “Glow Up” during National Nutrition Month?
As a lifestyle medicine doctor a certified nutritionist and a board member for the American Nutrition Association, my medical perspective may be somewhat different, but nutrition is the foundation of health. It’s also one of the best ways to “glow up” this spring. The best thing you can do right now is to fill up most of your plate with fresh vegetables, legumes like beans, peas, and lentils, and berries.
The antioxidants in colorful veggies and fruits protect your skin from free radical damage (including from the sun, although natural sunscreen is also important when you go outside). If you can up your intake to five or more servings a day this spring, organic when possible, and back off more inflammatory foods like processed foods and foods with a lot of refined sugar, you will likely notice an improvement in the look and glow of your skin in just a few weeks. That is the magic of fresh, colorful plant foods!
Are there specific dietary recommendations or adjustments you suggest for the spring season to enhance vitality and energy levels?
Eating more daily servings of fresh vegetables and fruits doesn’t just improve the look of your skin. It’s also likely to give you a big boost of energy and even help improve your mood, as you leave the dark days of winter behind. Other great energy and mood boosters are seafood and raw nuts and seeds. Both provide protein, which helps with muscle growth as you increase your activity level and the healthy kind of fats that improve your skin and help to clear rather than clog your arteries.
You can get all of these energy boosters in a big daily lunch salad with lots of baby greens, and new spring veggies, sprinkled with pumpkin seeds or chopped almonds and topped with a portion of grilled or broiled salmon. That also happens to be my favorite daily lunch.
How can individuals incorporate healthful living into their spring routines to support a healthier lifestyle?
A change of season is a great time to refresh your routine. What have you let slide over the winter? For many people, it’s exercise, so this is a good time to work on some daily movement. Start small, even a 20-minute walk in the morning or evening, and go from there. Once your energy starts to return, you will probably want to go longer. If you can get in up to a 30 to 60-minute walk or other aerobic activity per day, with some strength training a couple of times a week, you will feel the difference in your energy and strength. You’ll be ready for summer.
Another great habit to incorporate now is to take just 15 minutes for yourself every morning and evening, to think, ponder, plan, meditate, pray, or just enjoy the silence. This practice is life-changing, and my latest book, Glow, is full of guidance on what you can focus on to reduce your stress, increase your energy, and feel more positive and in control of your life. If you aren’t already doing this, I highly recommend working this short and easy practice into your spring schedule.
Could you share any examples of positive health outcomes related to dietary changes during the spring?
Good nutrition is one of the foundational elements of a healthful lifestyle, and I have seen patient after patient improve significantly when they begin to eat more vegetables and seafood, and less junk food, sugar, and processed fat. I’ve seen skin conditions resolve, joint pain lessen or disappear, weight fall away, and mood improve significantly.
In your professional opinion, what role does nutrition play in achieving both physical and mental well-being, especially during the spring months?
When you change your diet and begin to see changes in your body, energy, and mood, all the other changes you want to make in your life suddenly become easier and more fun. Whether that means exercising more, excelling in your work because you have more energy and focus, or chasing a dream that used to feel unreachable but now feels attainable, food is square one. It all starts with food, so get your food right and you’ll be amazed at how much different you will feel, in all the best ways
Are there common misconceptions about nutrition during this season that you would like to address?
One thing that comes to mind is that after the winter, people feel they have to starve themselves or do extreme cleanses to get the winter weight off quickly before summer. This is exactly the wrong approach. Spring is a natural time of cleansing, so your body is already doing that. All you need to do is get out of the way, by avoiding junk food and heavy food, and assist by providing your body with plenty of nutrition through nutrient-dense foods that are available in the spring. You won’t get healthier by starving. You will get healthier by eating—not overeating, but eating strategically, seasonally, and smartly.
Can you offer guidance on maintaining a balance between nutritional goals and enjoying seasonal indulgences during the spring?
I don’t think of spring as a time of seasonal indulgence the way the winter holidays and summer can be, although there is all that Easter candy lurking in the grocery store aisles! My approach to indulgences is to limit them to special days, and then to limit portion sizes. There is no reason why you can’t enjoy, for instance, a chocolate Easter egg or a marshmallow peep when the kids are hunting for eggs, but it’s not an excuse to overindulge, which is ultimately counter-productive if you want to feel good and have energy.
What’s even more counter-productive is eating chocolate all spring long just because it’s “the season.” Stay on track, have a small treat on the actual day, savor every bite, and get right back to your health goals. And if you know you can’t just eat a little? Act on your self-awareness and politely pass.
From a medical standpoint, how do you encourage people to embrace a holistic approach to health and wellness in the context of spring renewal?
As I’ve mentioned, spring is a natural time for cleansing. Our bodies want to purge the heavy excesses of winter and are already doing that as I write this. This is the ultimate holistic approach to health: surrendering to what the body is already doing and supporting that process without getting in the way. To me, lifestyle is medicine, and you can do it with intention. To help your body cleanse and purge in ways that have nothing to do with going to the doctor or popping supplements, do some or all of the following:
- Drink a lot of water every day.
- Eat more fiber, to keep everything moving.
- Enjoy fresh green juices and smoothies without added sugar—sweetened with fruit
- Eat lots of fresh leafy greens
- Get some regular movement every day, such as walking.
- Spent at least a few minutes outside every day.
Enjoy the energy surge these changes will create!
Finally, remember that you know your body better than anyone else, so tune in, pay attention, and notice how your body responds to the change in seasons. Honor what you notice your body is calling for and asking you not to do, and you will be well on the way to a spring season full of vibrant energy and gorgeous glow.
As we emerge from the cocoon of winter into the blossoming embrace of spring, Dr. Stacie J. Stephenson’s wisdom becomes a guiding force for our journey toward a radiant “Glow Up.” Through the lens of seasonal change and nutrition, she unveils the transformative power within our grasp, encouraging us to align with the rhythms of nature. With each bite of vibrant produce and every step taken in the freshness of spring air, we embark on a holistic wellness voyage—one that promises not just physical vitality but a luminous glow that radiates from within. Dr. Stephenson’s insights serve as a testament to the profound impact of intentional living, nourishing our bodies, minds, and spirits for a season and a life full of vibrant energy and gorgeous glow.
