COLUMN: Spring clean your health: What to keep, what to toss

Hello! I'm Jamie Jo Lowder, your local Purdue Extension Health and Human Sciences Educator, and I get to teach practical, research-based programs that help individuals and families build healthier habits, stronger relationships and more confident lives. Think of me as your friendly neighborhood resource for turning everyday routines into healthier ones—without the overwhelm.

As we open the windows and start clearing out closets this March, it's also the perfect time to "spring clean" our health. Purdue Extension focuses on small, research-backed steps that make a big difference over time. Just like cleaning a home, improving health doesn't require a total overhaul—just a thoughtful look at what to keep and what to toss.

Toss: All-or-Nothing Thinking

Keep: Small, Sustainable Changes

Research consistently shows that sustainable habits are built gradually. Instead of extreme resets, focus on one or two manageable changes. For example, adding one additional serving of fruit or vegetables per day can improve overall nutrient intake. Replacing sugary beverages with water a few times per week can significantly reduce added sugar consumption. Small steps, practiced consistently, are more effective than short bursts of drastic change.

Toss: Skipping Meals

Keep: Balanced, Regular Eating

Purdue Extension nutrition programs emphasize the importance of balanced meals throughout the day. Skipping meals can lead to overeating later and reduced energy levels. Aim to include lean protein, whole grains, fruits or vegetables, and low-fat dairy when possible. Planning simple meals ahead of time—even just a few days at a time—supports healthier choices and reduces stress.

March is also National Nutrition Month®, making it a great reminder to "Make Every Bite Count." Focusing on nutrient-dense foods helps fuel both body and brain.

Toss: Sedentary Winter Habits

Keep: Daily Movement

As the days get longer, look for opportunities to move more. Research supports at least 150 minutes of moderate physical activity per week for adults, along with muscle-strengthening activities twice weekly. That may sound like a lot, but it breaks down to about 30 minutes, five days a week.

Movement does not have to mean a gym membership. Walking, gardening, stretching or playing outside with children or grandchildren all count. Even short 10-minute movement breaks throughout the day contribute to overall health benefits, including improved mood, better sleep and reduced risk of chronic disease.

Toss: Poor Sleep Routines

Keep: Consistent Sleep Habits

With Daylight Saving Time in March, sleep schedules can easily get off track. Research shows adults generally need seven to nine hours of sleep per night for optimal health. Maintaining a consistent bedtime, limiting screen use before bed and creating a relaxing nighttime routine can improve sleep quality.

Quality sleep supports immune function, heart health, mental clarity and stress management—all essential parts of overall wellness.

Toss: Chronic Stress Without Support

Keep: Healthy Coping Strategies

Stress is a normal part of life, but chronic stress can negatively impact both physical and mental health. Research-based strategies such as deep breathing, physical activity, time outdoors, social connection and structured routines can help manage stress effectively.

Spring is also a great time to reconnect socially. Sharing meals, engaging in community activities and maintaining supportive relationships are strongly linked to improved well-being.

Spring cleaning your health does not require perfection. It simply means taking inventory and asking: What habits are serving me well? What habits need a refresh?

Start small. Choose one area to focus on this month. Celebrate progress, not perfection. Research shows that positive reinforcement and realistic goal setting increase long-term success.

If you're interested in learning more about nutrition, physical activity, stress management, food safety, financial wellness or strengthening family connections, I would love to connect with you. Purdue Extension offers research-based programs and lessons designed to meet the needs of our community.

Feel free to reach out to me at 812-829-5020 or lowder0@purdue.edu to learn about upcoming programs or to request a presentation for your group.

Be sure to check the Community Calendar section of this newspaper for upcoming programs you can attend and follow our Facebook page or website for the latest updates and resources.

Let's make this the season we freshen up more than just our closets—let's refresh our health, one small step at a time.