Spring health hacks from 10 top experts — ‘look to the sun’

Spring is traditionally the season of renewal, making it the perfect time to reset your health habits. Now we’ve enjoyed Easter Sunday and the daffodils are well and truly blooming, it’s time to make those all-important life and health hacks.

“It’s not just the weather that changes, our biology shifts too,” explains registered nutritionist Rob Hobson, author of The Low Appetite Cookbook. “Increasing daylight helps reset the body’s internal clock, influencing sleep, hormones, digestion and energy levels.” We asked ten experts for their own spring tips.

1.Dr Jack Mosley from The Fast 800

My habit: “When the days get warmer and longer, I cycle to work every day, rather than sit in the car for 30 minutes. That half hour means I can make the most of that early morning sun exposure, to get my circadian rhythms going, which boosts my energy for the day ahead. I swap any last remnants of regular winter snacks and replace them with nuts, packed with fibre, healthy fats and protein.”

Why it works: “My dad, Michael Mosley, popularised The Fast 800 and the 5:2 diet. Adding a few fasting days (where he would eat 800 to 1,000 calories) was a fantastic way for him to enable a spring reset, and lose some of that excess winter weight, as well as keeping his blood sugars out of the diabetic range. I continue to follow his example, as a sustainable spring reset.”

2. Dr Eva Melegh, dermatologist

My habit: “The one skincare change I always make in early spring is to use a mineral SPF every day. I suffer from rosacea, and strong sunlight is the main trigger for flare ups.”

Why it works: “A mineral SPF provides a physical barrier against UVA and UVB rays and is less likely to trigger skin reactions than a chemical filter. There are two types of mineral SPFs, titanium dioxide and zinc oxide. I favour zinc oxide as it is less reactive and has an anti-inflammatory action, which is crucial for controlling rosacea and reducing pustules.

« I use Kalme Day Defence SPF30 (kalme.co.uk) which contains a pure micronized zinc oxide SPF. It’s specially formulated for sensitive and rosacea prone skin, and reduces redness without leaving a white residue.”

3. Dr Jenna Macciochi, immunologist, author and meditation/breathwork teacher

My habit: “In spring, I deliberately increase my outdoor light exposure within the first hour of waking – ideally barefoot on grass if possible.”

Why it works: “From an immunology perspective, seasonal light shifts are powerful biological signals. Morning light anchors circadian rhythms and immune cells follow circadian patterns. When light exposure is mistimed, immune regulation and inflammatory tone can drift. Spring’s longer mornings are an opportunity to recalibrate.

« Natural light helps regulate cortisol rhythms, supports sleep quality, and indirectly strengthens immune resilience. For me, it’s less about detoxing, and more about re-synchronising my biology with the season.”

4. Dr Hilary Jones, GP, presenter and author

My habit: “In spring I look to the sun. So, instead of the stuffy confines of the gym, I’m out there in the fields and forests, walking, running, or on my bike. The fresh air is like respiratory champagne, the sound bath of the bees and the birds, and the crisp crackle of dry twigs under my feet is my nature’s valium. I eat less beige stodge and more colourful salads, less dark chocolate and more bright fresh fruit.”

Why it works: “Being outdoors is profoundly energising, boosting all those endorphins and tuning in with Mother Nature. It’s an end to deadly dull hibernation and the start of a promising new beginning. And, one of them, as it happens, is the exciting launch of my third book Under Darkening Skies (£13.21, Mountain Leopard).”

5. Anna Mathur, psychotherapist and author

My habit: “I move with the light. Every winter I try to force early morning workouts in the dark and every year it feels gruelling. So I stopped fighting it. In darker months, I exercise later in the day which can be a juggle with work and three kids! When spring arrives and mornings get lighter, I’m naturally back to moving first thing.”

Why it works: “Morning light reduces behavioural friction meaning that motivation requires less willpower when the environment feels brighter. Also, moving in the morning helps regulate circadian rhythms, improving sleep and mood. So, the biggest wellbeing shift I’ve made isn’t pushing harder, it’s knowing when to ease off and work with myself seasonally!”

6. Rob Hobson, registered nutritionist and Healthspan UK consultant

My habit: “I like to focus on one simple, positive habit. This year, I’m being more intentional about my fibre intake, which often includes adding a small daily dose of psyllium husk. You can stir it into almost anything, but I tend to add it to my overnight oats in the morning. It also works well mixed into yoghurt or blended into a smoothie.”

Why it works: “Psyllium is a soluble, viscous fibre that forms a gel in the gut. This helps regulate bowel movements and supports steadier blood glucose levels. There’s also good evidence that, when taken regularly as part of a heart-healthy diet, psyllium can help lower LDL cholesterol.

« As someone who keeps an eye on cholesterol levels, it’s a simple, evidence-based strategy. I am realistic about my diet, and when life gets busy, having something reliable in my routine helps me to stay on track with my fibre intake and heart health.” Try: Healthspan Easyfibre Cleanse, £19.99 for 300g via healthspan.co.uk

7. Dr Sheena Kumar, chartered counselling psychologist

My habit: “I practice cognitive downtime. This means I have periods of time throughout the day where I just do one thing at a time. For example, if I’m cooking, eating, or just standing in a queue, I do so without listening or watching anything, including being on my phone.”

Why it works: “It gives my brain a rest. We have five different brain waves, or brain states, that we need to be in throughout the day. Three of them are about rest and relaxation. Yet, the way we live means that we are nearly always in the two ‘on states’. This means our brains don’t get enough down time. It’s like expecting our brains to run a marathon all day, every day!”

8. Dr Parveen Dehal, cosmetic dentist at Pure Dental Clinic, London

My habit: “Every spring I treat the season as a biological reset, not just personal, but clinically. As temperatures rise, people naturally change their eating habits and often consume more sugar and acidic drinks.

« At the same time, spring allergies increase mouth breathing, which dries the oral tissues and alters bacterial balance. This can increase gum inflammation and plaque. So, I encourage my patients to optimise nasal breathing, stay hydrated and switch to alcohol-free mouth rinses.”

Why it works: “For many people, being mindful of what they eat and drink and becoming more aware of how they breathe can be transformative for their oral health. A seasonal dental check, using salivary diagnosis and digital mouth mapping, can also detect inflammatory changes before visible disease develops. Small corrections at the start of the season can reduce long term damage and support whole body health.”

9. Manjot Dehala, osteopath and wellness expert, Lanserhof Mayfair

My habit: “In spring, I see people, myself included, carrying the imprint of the previous season in their bodies – muscular tension, contracted breathing and tightness through the diaphragm and myofascial layers. So, I like to prioritise gentle mobility and subtle postural resets at this time of year, helping the body to soften after months of contraction. I begin the day with a slow, deliberate stretch, a mindful breath and a measured movement.”

Why it works: “When tissues lengthen and the breath naturally deepens, the myofascial layers regain fluidity and the nervous system begins to flow again. I find that these simple moments of recalibration restore circulation, ease, and a sense of inner vitality.”

10. Gemma Clare, functional nutritionist and integrative skin expert, London

My habit: “As well doing a physical spring clean and getting rid of anything I don’t need, I also do an energetic spring clean. I do a review of everything. Not only do I go through my external environment, I also look at my inner environment. Where am I at? What do I want more of and what do I want to let go of? I see spring as a time of renewal.”

Why it works: “Clearing space on all levels, physically, emotionally and mentally, feels like I’m giving my whole system a reset. It changes my energy, feels very grounding and allows me to refine my habits. It’s a whole system reset that creates space for new things to come in.”