Spring in South Africa is a season of renewal — longer days, bursts of colour from jacarandas, and a sense of fresh energy after winter. But with the change of season also comes a shift in how we look after ourselves. It’s the perfect time to refresh routines, shake off the winter slump, and build habits that will carry us through the sunnier months.

1. Refresh your plate with seasonal foods

South Africa’s spring markets are full of vibrant produce. Think asparagus, leafy greens, guavas, pineapples, naartjies, and the first strawberries of the season. Adding more of these to your meals not only tastes great but naturally boosts your vitamin and fibre intake.

Lifestyle tip: Swap out heavy winter stews for a grilled chicken salad with rocket, avocado, strawberries, and a sprinkle of feta. It’s light, colourful, and packed with nutrients.

2. Get outdoors and move your body

After chilly winter mornings, spending time outside is a natural mood booster. Walking, cycling, hiking in the Drakensberg, or even gardening helps you work towards the recommended 150 minutes of moderate activity per week.

Lifestyle tip: In cities like Cape Town or Durban, make a weekend routine of walking along the promenade. For Gauteng residents, a stroll through parks like Zoo Lake or Emmarentia Dam doubles up as exercise and relaxation.

3. Protect your skin from the sun

Spring sunshine can be deceptive — the air may feel mild, but UV levels in South Africa are high year-round. Protecting your skin is non-negotiable.

Lifestyle tip: Keep a small tube of SPF 30+ in your handbag or car and reapply if you’re outdoors. Pair it with sunglasses and a wide-brimmed hat for long garden days or family picnics.

4. Keep hydration in mind

Warmer days mean your body needs more fluids. Water should always be the first choice, but local fruits like watermelon, oranges, and naartjies are also hydrating.

Lifestyle tip: Keep a jug of water in the fridge with slices of lemon, mint, or cucumber. It’s refreshing, looks inviting, and encourages you to sip throughout the day.

5. Prioritise rest and mental wellbeing

With brighter days, it’s tempting to pack more into your schedule, but quality rest is still essential. Adults need at least seven hours of sleep to stay healthy.

Lifestyle tip: Sync your routine with natural light — open curtains in the morning to let the sunshine wake you, and dim lights in the evening to help your body wind down. A quiet cup of rooibos tea before bed can also help signal rest time.

6. Let fresh air in

Spring breezes can help ventilate your home, reducing indoor pollutants and lifting your energy.

Lifestyle tip: Open windows in the early morning for a burst of fresh air. If you work from home, step outside for a quick walk around the block or a few minutes in the garden at lunchtime.

7. Stay ahead of allergies

For many South Africans, spring means hay fever. Grass and tree pollens, along with dust and pollution, can trigger sneezing and itchy eyes.

Lifestyle tip: Shower after spending time outdoors, keep windows closed on high-pollen days, and check the local pollen count before planning outdoor activities.

8. Book your health checks

Spring is a natural checkpoint in the year — the perfect moment to schedule routine health appointments. From blood pressure checks to dental visits, it’s about prevention as much as cure.

Lifestyle tip: Pair your check-up with something enjoyable, like a coffee date or a trip to the market, so it feels less like a chore.

9. Reconnect with people you care about

Spring encourages us back into social spaces. Strong connections aren’t just good for mental health — they’re linked to better overall wellbeing.

Lifestyle tip: Host a relaxed braai with friends, plan a family picnic in a botanical garden, or join a local walking or running club. Small social moments can go a long way.

Final thoughts

Spring in South Africa is more than just a season — it’s an opportunity to reset. By making small, mindful changes, from the food you eat to the way you move, rest, and connect, you can embrace all the energy this time of year has to offer.

Think of spring not as a dramatic overhaul, but as a gentle nudge towards better habits that will carry you well into summer.

References

Scripps Health: 9 easy tips to kickstart your spring wellness routine

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