March into Spring with Wellness
đą Welcoming Spring With Light, Water, and Gentle Renewal
As spring arrives and the days grow longer, our bodies and spirits naturally begin to awaken. This season brings a beautiful reminder of something profound: most of the Vitamin D our bodies produce comes from sunlight entering through our eyes, the very organs designed to receive and interpret light. When natural light reaches the retina, it triggers hormonal pathways that support Vitamin D production, circadian rhythm, mood, and overall vitality.
Sunlight is not just pleasantâit is deeply nourishing. When sunlight touches our skin, our body produces additional Vitamin D, a hormone essential for many aspects of health. Research continues to show that insufficient sun exposure is linked to a wide range of chronic conditions, including cardiovascular disease, various cancers, Alzheimerâs disease, dementia, diabetes, myopia, macular degeneration, and multiple sclerosis.
âď¸ The Healing Power of Natural Light
Our eyes are beautifully equipped to handle sunlight. The melanin in the choroid layer absorbs excess light and reduces internal reflections, supporting clear, comfortable vision. While sunglasses have their place, wearing them constantly can weaken the eyeâs sphincter muscles, which are responsible for focusing and visual acuity.
A simple, powerful practice is to spend at least two hours outdoors between 12 pm and 2 pm, allowing your eyes and skin to receive the full spectrum of midday light.
To support restful sleep and healthy vision:
- Avoid electronics for an hour before bedtime
- Read a calming book instead
- Sleep in complete darkness to allow the eyes and brain to fully restore
Daily movement also enhances circulation to every organâincluding the eyesâwhile hydration keeps tissues nourished and functioning optimally.
đ§ Honoring Water: The Essence of Life
March also celebrates World Water Day, a perfect reminder of how essential hydration isâespecially as we become more active in spring.
Water makes up a remarkable portion of the human body:
- Brain & heart: 73% water
- Lungs: 83% water
- Skin: 64% water
- Muscles & kidneys: 79% water
- Bones: 31% water
- Vitreous body of the eye: 98% water
We cannot survive more than a few days without water. Yet thirst is often mistaken for hunger, and many people begin their day already dehydrated.
A nurturing morning ritual is to drink two glasses of warm water upon waking. Warm water absorbs more efficiently, while cold water passes quickly through the kidneys.
A helpful guideline is to drink half your body weight in ounces each day. For example, a 120âpound (54 kg) woman benefits from at least 60 ounces (1.8 liters) of water daily. Hydration supports detoxification, brain clarity, and the essential function of the eyes: vision.
When dehydrated, the body pulls water from cells, causing them to shrink and forcing the kidneys to work harder. Over time, this can damage kidney tissue. Drinking water consistently is one of the most loving ways to protect your kidneys.
đż Kidney Health and Nourishing Nutrition
The second Thursday of March marks World Kidney Day, honoring the organs that filter and purify our blood every moment of our lives.
A diet rich in fruits and vegetables is one of the most supportive choices for kidney health. I learned this early in medical school, and it became personal when I experienced kidney stone disease, which runs in my family. For the past thirty years, I have been free of kidney issues after shifting to a predominantly plantâbased diet and staying wellâhydrated.
Research consistently shows:
- Diets high in animal protein strain the kidneys
- Plantâbased diets, naturally lower in protein, support kidney function
- Highâprotein diets (including paleoâstyle diets) can accelerate kidney disease and, in severe cases, lead to the need for transplant
Even individuals without kidney disease benefit from limiting animal protein to preserve longâterm kidney health.
đ¸ A Gentle Invitation Into Spring
March offers a fresh beginningâa chance to reconnect with nature, with our bodies, and with the simple practices that help us thrive.
- Welcome sunlight through your eyes and skin
- Move your body daily
- Drink water generously
- Choose more plantâbased foods and fewer animal products
- Sleep deeply in darkness
- Spend time outdoors, especially midday
Spring invites us to soften, to open, and to care for ourselves with intention. May this season bring you renewal, clarity, and vibrant health.
