Category: Health

Spring is a great time to start over because the weather is getting warmer and routines are changing. A lot of people think about cleaning out their closets or deep-cleaning their homes. But your health needs the same care.

Taking care of yourself before you get sick is one of the best ways to stay healthy for a long time. Making regular appointments now can help you find problems early, avoid problems, and feel your best as summer approaches.

Here are some things you might want to add to your spring health checklist.

Physical Exam Every Year

The yearly wellness visit is the most important part of preventive care.

Even if you feel fine, an annual physical lets your doctor:

• Look over your medical history and the drugs you take
• Look at blood pressure, weight, and other important signs
• Look for early signs of long-term health problems
• Talk about things like diet, exercise, sleep, and stress that affect your way of life.

Many conditions, such as high blood pressure, high cholesterol, and early diabetes, may not show any signs at first. A simple exam and some basic lab work can tell you a lot about your health.

Routine Lab Testing and Bloodwork

If it has been more than a year since your last routine lab, spring is a great time to get them done again.

Some common preventive labs are:

• Panel for cholesterol
• Checking blood sugar
• Testing how well the thyroid works
• Levels of vitamins
• Checking how well the kidneys and liver work

These tests help find small changes before they turn into bigger problems. Making small changes early on can stop bigger problems from happening later.

Screenings for Women’s Health

Women need preventive care more than men do because some conditions can develop without any obvious signs.

Your provider may suggest the following based on your age and medical history:

• Cervical cancer screening and pap smear
• Mammogram
• Checking bone density
• Checking hormones

Keeping up with recommended screenings helps find problems early, when treatment is usually most effective.

Check on your heart health

Heart disease is still one of the biggest health problems for women, but the signs can be hard to spot.

This is a good time to think about:

• High blood pressure
• Levels of cholesterol
• Risk based on family history
• Lifestyle choices that affect heart health

Taking care of risk factors early, like high cholesterol or pre-hypertension, can make a big difference in long-term problems.

Check Your Skin Before Summer

A skin check is an important step to take before spending more time in the sun.

Think about making plans:
• A skin exam by a professional if you have risk factors
• A checkup of moles that are new or changing
• A talk about how to protect your skin from the sun and avoid skin cancer

Regular checks are very important because skin cancer is very treatable if caught early.

Updates on vaccines

Spring is also a good time to check your vaccinations.

Your provider can check to see if you are up to date on:

• Boosters for tetanus• Vaccine for shingles
• Vaccine for pneumonia (if you can get it)• Regular vaccinations for adults

Getting your vaccines on time protects you and the people around you.

Check-in for Mental Health

Preventive care isn’t just for your physical health. Changes in the seasons, work demands, and family duties can all have an effect on emotional health.

Talk about the following things during your appointment:

• How stressed you are• How you sleep
• Changes in mood or anxiety
• Tiredness or burnout

Mental health is an important part of being healthy overall. Early help can really make a difference.

Why Preventive Care Is Important

A lot of long-term illnesses start slowly and without any obvious signs. The condition may already be advanced by the time warning signs show up.

Your provider can do the following during preventive visits:

• Find risk factors early
• Make health plans that are unique to each person
• Give advice on how to live your life
• Keep an eye on changes from year to year

Think of it as regular maintenance—small, regular check-ins that keep your health on track.

A New Beginning for Your Health

Spring is a time for new beginnings and getting ready for the months to come. Making appointments for preventive care now will help you feel confident and in control of your health when summer comes.

Routine appointments aren’t just another thing on your to-do list; they’re an investment in your long-term health.

This time of year is a great reminder to put yourself first, make an appointment, and take the next step toward a healthier year ahead.
Dr. Barbara R. Edwards, a practicing internist at Penn Medicine Princeton Health, has over two decades of expertise in healthcare. As the Academic Director for the Ambulatory Residency Program, she is dedicated to fostering comprehensive, patient-centered care.

We talk about inflammation a lot when we talk about diet, stress, immunity, chronic disease, and even gaining weight. But a lot of people don’t really understand what inflammation is or how it affects the body. Inflammation is a normal and important part of our immune system, but it can be bad if it lasts too long.
You can feel better, be healthier in the long run, and lower your risk of getting a chronic illness if you know what causes inflammation and how to calm it down.

What Does It Mean to Be Inflamed?

Your body naturally fights off inflammation. When you get a cut, catch a cold, or touch bad bacteria, your immune system sends white blood cells to the area to protect you and help you heal. This kind of response is called acute
This kind of response is called acute inflammation, and it’s a good thing because it helps you heal.
But inflammation can be bad if it doesn’t go away.
When the body is always on high alert, low-grade inflammation can build up over time. This is called chronic inflammation, and research has linked it to a number of health issues, including:

• • Heart issues
  • Type 2 diabetes
  • Things that make the immune system weaker
  • Joint pain
  • Some types of cancer
  • Issues with digestion
  • Decline in cognitive function

People often call chronic inflammation a “silent” process because you might not notice any obvious symptoms at first, but it can affect almost every system in the body.

What Causes Chronic Inflammation Most of the Time

There is usually more than one reason for chronic inflammation. It builds up over time from things like stress, habits, and the environment. Here are some of the most common causes:

1. Not eating right

Eating a lot of sugar, processed carbs, bad fats, and fake additives can make the immune system work too hard.
Examples include:

• • Sugary drinks and snacks
  • Food that is quick
  • Packaged foods that have been through a lot of processing
  • Food that has been cooked in oil
  • Too much booze

If you eat these foods a lot, they can make inflammation worse.

2. Not enough physical activity

Not moving around much makes circulation slower, the immune system weaker, and inflammation worse. Getting up and moving around a little bit every day can help a lot.

3. Stress that lasts for a long time

Your body can’t tell the difference between real danger and stress that comes from emotions. Stress keeps cortisol levels high all the time, which makes inflammation happen all over the body.

4. Not getting enough rest

While you sleep, your body repairs itself. Hormones and the immune system can get messed up if you don’t get enough good sleep. This can make inflammation worse over time.

5. Toxins in the air

Your immune system can get stressed out by things like mold, cigarette smoke, chemicals, pollution, and even some things you use around the house.

6. Problems with health that are already there

Obesity, insulin resistance, autoimmune disorders, and chronic infections are all conditions that can keep inflammation going.

Signs of Chronic Inflammation

Chronic inflammation isn’t always easy to see, but some signs that it is there are:

• • Feeling tired or low on energy
  • Having stomach problems or feeling bloated
  • Getting sick often
  • Pain in the muscles or joints
  • Brain fog
  • Skin problems like acne, rashes, and eczema
  • Unexplained changes in weight

These symptoms can be like those of many other illnesses, which is why changing your lifestyle can help you deal with them.

How to Lower Inflammation in a Natural Way

What’s the good news? You can improve your long-term health and lower inflammation by sticking to small habits every day.

1. Add foods that fight inflammation to your plate.

Whole foods that are high in nutrients help the immune system heal and relax.
Choose:

• • Fruits and vegetables that are bright in color
  • Greens with leaves
  • Fish that are high in fat, like salmon and sardines
  • Nuts and seeds
  • Oil from avocados and olives
  • Beans and lentils
  • Brown rice, oats, and quinoa are all whole grains
  • Herbs and spices like turmeric, ginger, and cinnamon

2. Eat less of the foods that make you inflamed

You don’t have to get rid of them all; just cut back on:

• • Sugar
  • Snacks that have been changed
  • White bread and refined grains
  • Food that has been deep-fried
  • A lot of alcohol

Little changes over time can have a big effect.

3. Move your body every day

You don’t need to work out a lot. Even moving around a little bit can help lower inflammation markers.
Try:

• • Walking
  • Stretching
  • Lightweight training
  • Yoga or Pilates
  • Moving around during the day when you take breaks

Don’t try to be perfect; just keep doing what you’re doing.

4. Deal with stress in simple ways

Stress is one of the main things that makes inflammation happen.
Some good habits are:

• • Breathing deeply
  • Meditation
  • Keeping a journal
  • Time spent outside
  • Things you like to do when you have some free time
  • Talking to someone you trust

Even five minutes of peace can help your nervous system get back to normal.

5. Sleep should be a top priority

Try to sleep for 7 to 9 hours and go to bed at the same time every night.
Helpful habits include:

• • Limiting time spent in front of screens before bed
  • A bedroom that is cool and dark
  • A relaxing nighttime routine

Getting enough sleep right away lowers inflammation.

6. Drink a lot of water

Water helps the body get rid of toxins and keeps all of its systems running smoothly.
Try adding lemon, cucumber, or fruit to make it taste better.

7. Keep your gut healthy

A lot of your immune system is in your gut.
Support it with:

• • Foods that are high in fiber
  • Fermented foods like yogurt, kefir, and sauerkraut
  • A lot of plants

A healthy gut means less inflammation.

The Bottom Line

Inflammation isn’t always a bad thing; it’s a normal part of healing. But if it lasts for a long time, it can quietly affect your energy, mood, digestion, and long-term health.
Not extreme dieting or complicated routines, but small, simple habits every day are the best way to lower inflammation. Eating whole foods, staying active, lowering stress, getting enough sleep, and drinking enough water can all help your body reset.
Little things can have a big effect. Your body feels every choice you make, and every little change you make gets you closer to being healthier.
Dr. Barbara R. Edwards is an experienced Penn Medicine Princeton Health internist who has practiced medicine for over 25 years. She is also the academic director of the Ambulatory Residency Program at Penn Medicine Princeton Health.

People often think of spring as a time when the days get longer, the weather gets warmer, and things start over. But for people who have health problems that last a long time, the change of seasons can bring on problems they weren’t expecting. Changes in temperature, humidity, allergens, and activity levels can all change how chronic conditions show up and how well symptoms are managed. You can help keep things stable and stop flare-ups if you know about these effects and do something to stop them before they happen.

Why Spring Can Be Hard For People Who Are Always Sick

Changes in the environment affect the body a lot. People with long-term illnesses may find that even small changes in the weather or their daily routine make their symptoms worse. A lot of things happen, like

Changes in temperature: In the spring, the days are usually warm and the nights are cool. These changes can make arthritis worse by making joints hurt more and become stiffer. People with heart disease may notice that their blood pressure goes up or down, or that they are more sensitive to changes in temperature.

Allergens in the air: In the spring, pollen from trees, grasses, and weeds can make asthma, chronic sinusitis, and other breathing problems worse. Allergies can also make you sleepy and make it hard to fall asleep.

Changes in how active people are: People want to be outside more when the weather is warm and the days are longer. Exercise is good for you, but doing a lot of it all at once can hurt your body, especially if you have heart disease, joint problems, or metabolic disorders.

Changes in humidity: When the air is more humid, it can make skin problems like eczema, psoriasis, and other inflammatory skin disorders worse. It can also make it harder for people with COPD or asthma to breathe.

Even small changes in these things can affect how well your medications work, how well your symptoms are controlled, and how healthy you feel overall.

Spring Weather and Common Long-Term Health Problems

Changes in temperature and humidity can make joints hurt and feel stiff, especially in osteoarthritis and rheumatoid arthritis. In the spring, when the weather is unpredictable, it’s normal to feel bad in the morning and at night.

If you spend a lot of time outside and are around allergens, your asthma, chronic bronchitis, and sinus problems may get worse. People with mild seasonal allergies may notice that their symptoms get worse.

Heart and blood vessel problems: Changes in temperature and activity can affect blood pressure and circulation. People with heart disease, high blood pressure, or a history of strokes should pay attention to how they feel when the weather changes quickly from hot to cold.

Diabetes and metabolic conditions: Changes in diet, exercise, and hydration during the seasons may make it harder to keep blood sugar levels stable. When it’s warm outside, people tend to be more active and eat outside more. This can change the levels of sugar in their blood.

Skin Problems: More sun, humidity, and pollen can make eczema, psoriasis, and other long-term skin problems worse.

How to Stay Stable in the Spring

You need to plan ahead for how to deal with long-term health problems in the spring. Small, regular changes can have a big impact:

Check your vital signs and symptoms every day. This includes things like having trouble breathing, pain in your joints, or high blood pressure or blood sugar. Early detection of changes can help stop problems from getting worse.

If you need to, talk to your doctor about changing your medicines for the seasons. You might need to stop taking your allergy medications, inhalers, or anti-inflammatory drugs for a short time, for example.

If you want to avoid allergens, close your windows on days when there is a lot of pollen, use air purifiers, and take a shower after being outside. It’s important to talk to a doctor about your breathing problems to make sure they don’t get worse.

Plan your activities carefully: spend more time outside, wear the right shoes, and warm up before you work out. Don’t push yourself too hard all at once; listen to your body.

Skin Care: Use moisturizers to keep your skin from getting dry in the spring when the wind blows or the humidity changes. Put on sunscreen before you go outside to stop flare-ups from happening.

Make sure your routine is balanced. Getting enough sleep, drinking enough water, and eating well all help keep things stable. Don’t suddenly change your diet or stay up late; these things can make health problems worse in the long run.

When to Go to the Doctor

Preventive measures can often help with spring-related flare-ups, but there are some signs that you need to see a doctor right away:

• • Sudden or very bad pain in the chest or joints
  • Breathlessness that doesn’t get better with regular medicine
  • Very big changes in your blood sugar or blood pressure
  • Long-lasting tiredness or strange symptoms that make it hard to do normal things

If you don’t act quickly, small problems that happen every year can turn into big ones.

The Main Point

Spring can be both refreshing and hard for people who have health problems that last a long time. People can stay healthy and enjoy the season by learning how temperature, allergens, activity, and humidity affect the body and taking small, proactive steps. To do well during seasonal changes, you need to stick to your daily routines, keep an eye on your symptoms, and get medical help when you need it.

Spring doesn’t have to make things worse or cause problems. Spring can be a time of new beginnings for both the world around us and our own health and happiness if we plan ahead.
Dr. Barbara R. Edwards is an experienced Penn Medicine Princeton Health internist who has practiced medicine for over 25 years. She is also the academic director of the Ambulatory Residency Program at Penn Medicine Princeton Health.

People often look forward to spring because it means longer days, warmer weather, and more time spent outside. But for a lot of people, spring also brings changes in how they feel every day that they didn’t expect. People mostly talk about seasonal allergies, but the change from winter to spring can affect a lot more than just your sinuses. As your body gets used to the new season, your skin health, sleep quality, and energy levels may all change.

Knowing these links can help you figure out what’s normal, what’s not, and how to stay healthy during the transition.

Spring and Your Sinuses: Not Just Sneezing

Pollen is the most obvious thing that makes spring happen. Allergens from trees, grasses, and weeds can make your nose stuffy, cause sneezing, sinus pressure, and headaches. But pollen isn’t the only thing that causes spring sinus problems.

Changes in temperature can make sinus tissue swell, and spring rain makes mold grow more quickly both inside and outside. People who don’t think they are “allergic” may still have post-nasal drip, pressure in their face, or a cough that won’t go away.

Sinus inflammation can also make it hard to sleep when it blocks airflow. If you breathe through your mouth, snore, or have a stuffy nose at night, it can be hard to get deep, restorative sleep, even if you don’t fully wake up.

Why Skin Often Changes in the Spring

Skin can be surprisingly hard to deal with in the spring. The skin barrier may already be weak after months of cold air and heating indoors. When humidity rises and allergens spread, skin that is sensitive can become itchy, red, or reactive.

Changes in the skin that happen a lot in the spring are:

• • Eczema or rosacea flare-ups
  • More dryness or irritation in patches
  • Pollen landing on bare skin can cause allergic contact dermatitis.

In the spring, people spend more time outside in the sun, which can happen before they change their skin care routines. Skin inflammation and early aging can happen faster if you don’t protect your skin from the sun every day.

Itching, burning, or flushing can make it hard to sleep and focus, which can lead to fatigue.

The Unseen Effect on Sleep

One of the most overlooked effects of seasonal change is how it affects sleep. Spring brings with it a number of things that can mess up sleep patterns:

Longer days can change your body’s natural sleep-wake cycle, making it harder to fall asleep at night.

Allergies that come and go with the seasons can make you cough and congest, which can break up your sleep.

Changes in temperature can make bedrooms too warm, which can make it hard to get deep sleep.

Stress in the spring, like changes to your schedule, travel, or more responsibilities, can make cortisol levels go up.

Even small changes in sleep add up. Not getting enough sleep can hurt your immune system, mood, blood pressure, and metabolism. Many people feel “off” in the spring without realizing that the problem is with their sleep.

How These Systems Are Linked

The body doesn’t see skin, sinuses, and sleep as separate systems. The common thread is inflammation. When allergens cause an immune response, inflammatory chemicals affect many parts of the body at once. For example, the nasal passages swell, the skin becomes reactive, and sleep becomes lighter and less restorative.

Then, not getting enough sleep makes inflammation worse, which can make symptoms worse. This is why taking an antihistamine or doing something else to fix just one problem may not make you feel better.

Helping Your Health During the Change of Seasons

Small, planned changes can have a big impact:

For your sinuses:

• • Using saline to rinse your nasal passages can help get rid of pollen and other irritants.

When there are days with a lot of pollen, keep windows closed.

• • Change your air filters often.

For your skin:

• • Use cleansers and moisturizers that are scentless and more gentle
  • Put on sunscreen daily as the sun gets more intense.
  • After being outside, you should wash your exposed skin.

To sleep:

• • Even though the days are longer, keep the time you go to bed the same.
  • Keep your bedroom dark and cool when sleeping.
  • Take care of any allergy symptoms at night before they get worse.

Drinking enough water is also very important. When the weather gets warmer, you need more fluids. Dehydration can make congestion, dry skin, and tiredness worse.

When to Get Medical Help

Basic care should help with seasonal symptoms. If they don’t, you might want to see a doctor, especially if you have:

• • Sinus pain or pressure that won’t go away
  • Sleep problems that don’t go away or tiredness during the day
  • Skin problems getting worse
  • Signs that make it hard to work or live your life

Spring is a good time to check up on your health. Taking care of symptoms early can stop them from becoming long-term and help you feel more balanced as the season goes on.

A seasonal reset for your whole body health

Spring affects more than just allergies. They can also impact how you sleep, how your skin reacts, and how your body manages inflammation. Paying attention to these changes can help protect your health before symptoms get worse.

With careful changes and timely care, spring can be a time of renewal–outside and for your health in general.
Dr. Barbara R. Edwards, a practicing internist at Penn Medicine Princeton Health, has over two decades of expertise in healthcare. As the Academic Director for the Ambulatory Residency Program, she is dedicated to fostering comprehensive, patient-centered care.

As summer winds down and fall sports ramp up, student athletes are lacing up their cleats, strapping on gear, and heading back into practice. But before the games, the drills, and the competition, there’s one important step that every young athlete should take: getting a sports physical.
It might feel like just another form to check off the list, but a sports physical is actually one of the best ways to keep student athletes safe and in the game. Paired with a good injury prevention plan, it can make all the difference in how an athlete performs—and how they feel throughout the season.

Why Every Student Athlete Needs a Sports Physical

A sports physical is different from a regular annual checkup. It’s focused specifically on how well your body can handle the physical demands of sports. Think of it as a head-to-toe look at whether your child is ready to play—safely and confidently.
During the visit, the provider reviews your child’s health history and asks about things like asthma, heart conditions, previous injuries, allergies, or any past surgeries. Then they’ll do a physical exam to check vitals–such as blood pressure and heart rate, examine joints and muscles, and assess flexibility and strength.
Sometimes the visit will uncover something that needs more attention—like lingering pain from a sprain or signs of overtraining. Catching these early can help prevent bigger problems later.

When to Schedule a Sports Physical

Ideally, you should schedule your child’s sports physical about 6 to 8 weeks before their season begins. This gives enough time for any follow-up care if something comes up during the exam. But even if you’re closer to the first day of tryouts, it’s still worth getting in—better late than never.
Many schools and athletic programs require a physical before participation, but even if it’s not mandatory, it’s a smart and proactive way to keep your child healthy.

Common Injuries Young Athletes Face

Student athletes push their bodies hard—sometimes harder than they should. With growing bones, busy school days, and high expectations, it’s no surprise that injuries can happen. Some of the most common include:

• • Sprains and strains (especially ankles and knees)
  • Concussions from falls or contact
  • Shin splints in runners and dancers
  • Overuse injuries like tendinitis or stress fractures
  • Muscle pulls or joint soreness from lack of recovery time

Not all injuries happen in dramatic moments. Many build up over time, especially in kids who specialize in one sport year-round without much rest or variation.

Injury Prevention: Small Habits, Big Results

Preventing injuries isn’t about avoiding sports—it’s about supporting kids so they can play longer, stronger, and with less risk. Here are some key ways to do that:

1. Start With a Good Warm-Up

Jumping straight into drills or games without preparing the body is a setup for injury. A dynamic warm-up (like light jogging, arm circles, or leg swings) gets muscles ready to move. Cooling down afterward with stretching helps, too.

2. Don’t Skip Rest Days

Bodies need time to recover, especially growing ones. Rest isn’t lazy—it’s essential. Without it, muscles and joints don’t repair, and the risk of injury climbs.

3. Encourage Variety

Specializing in one sport too early increases the chance of overuse injuries. Trying different sports throughout the year helps build strength in different areas of the body and prevents burnout.

4. Focus on Form and Technique

Whether it’s the way they run, jump, or lift, using proper form matters. Bad habits lead to strain. Coaches and trainers can help correct mechanics early before they become long-term issues.

5. Fuel and Hydrate

Good nutrition and hydration aren’t just for game day. Kids need balanced meals full of protein, fruits, vegetables, and whole grains to recover and grow. And they should be drinking water all day—not just at practice.

6. Use the Right Gear

Make sure shoes fit well and equipment is in good condition. Helmets, pads, braces—all of it should fit correctly and be sport-specific.

7. Listen to the Body

If your child says something hurts, take it seriously. Playing through pain might seem brave, but it can turn a small issue into something serious. Let them rest, heal, and come back stronger.

It’s About More Than Sports

Participating in sports helps kids develop discipline, resilience, teamwork, and self-confidence. But to truly thrive, they need to be healthy—not just fit. That’s why regular checkups, early intervention, and open conversations about pain and fatigue are so important.
And when an injury does happen, how we respond matters. Support, understanding, and access to the right care can make all the difference in how a young athlete recovers—and how they feel about getting back in the game.

Helping You Support Your Student Athlete

If your child is gearing up for a new season, don’t wait to take care of their health. A simple sports physical is a smart, preventative step—and one that can help them play safer, perform better, and enjoy the sport they love even more.
Dr. Barbara R. Edwards is an experienced Penn Medicine Princeton Health internist who has practiced medicine for over 25 years. She is also the academic director of the Ambulatory Residency Program at Penn Medicine Princeton Health.