As the days grow longer and the world awakens from winter’s slumber, spring is the perfect time to refresh and reset your health. Just as nature enters a phase of renewal, so can we—shaking off the sluggishness of winter and embracing new habits that promote energy, vitality, and overall well-being.
Spring offers an opportunity to cleanse, restore, and revitalize the body and mind. Whether you’re looking to detox, boost your energy, or establish healthier routines, this season provides a natural starting point. Here’s how you can reset your health and feel your best this spring!
1. Refresh Your Diet
Spring is a time of renewal, and that includes your plate!
🌱 Focus on Fresh, Seasonal Produce:
Leafy greens (spinach, arugula, Swiss chard)
Asparagus (great for liver detoxification)
Radishes (support digestion and liver health)
Berries (packed with antioxidants)
Artichokes (help with bile production and detox)
🌱 Prioritize Protein (organic/grass-fed/wild):
Beef, bison, lamb, deer
Chicken, pork, turkey
Cage-Free eggs
Fish (wild caught)
Mushrooms, chickpeas, beans
🌱 Hydrate with Herbal Teas and Infused Water:
Drinking plenty of water is essential for flushing out toxins, but you can make it even more beneficial by adding lemon, cucumber, mint, or ginger for extra detox support. Herbal teas like dandelion, nettle, and peppermint also aid digestion and liver function.
🌱 Cut Back on Processed Foods and Sugar:
Spring is a great time to reduce inflammation by eliminating processed foods, excess sugar, and artificial additives. This could include soda, sweetened coffee, and processed foods.
2. Support Natural Detoxification
Your body is always detoxing, but spring is an ideal time to give it a helping hand. This doesn’t mean you have to do an intense juice cleanse or fast—gentle, natural detox practices will still help to support your liver, kidneys, and digestive system to function optimally.
🧹 Increase Fiber Intake – Fiber helps move waste and toxins out of the body efficiently. Enjoy chia seeds, flaxseeds, legumes, and plenty of vegetables.
🧹 Dry Brushing & Sweating – Dry brushing before a shower stimulates the lymphatic system, helping remove toxins. Regular sauna sessions, exercise, or hot baths promote sweating, another key detox pathway.
🧹 Reduce Toxin Exposure – Swap out chemical-laden household cleaners and personal care products for natural, non-toxic alternatives to reduce your body’s toxic load.
3. Move More and Get Outdoors
Winter can leave us feeling sluggish and stuck in sedentary habits. Spring is the perfect time to reinvigorate your body with movement—especially outdoors!
🌞 Take Advantage of the Longer Days – A morning walk, hike, or yoga session in the sunshine boosts vitamin D levels, supports mood, and resets your circadian rhythm.
🌞 Try Something New – If your winter workout routine has become stale, shake things up! Try gardening, cycling, trail running, or an outdoor boot camp.
🌞 Stretch and Realign Your Body – Chiropractic care and gentle movements like yoga, Pilates, or tai chi help improve flexibility, reduce stress, and release stored tension from winter stiffness.
4. Prioritize Restful Sleep
With the change of seasons, your body’s internal clock may need an adjustment. Quality sleep is foundational for healing, stress reduction, and overall well-being.
😴 Create a Sleep-Friendly Routine:
Get morning sunlight to regulate your circadian rhythm.
Limit blue light exposure in the evenings (reduce screen time).
Establish a wind-down ritual—take a bath, read, or journal before bed.
Keep a consistent sleep schedule (even on weekends).
😴 Support Sleep with Nutrition:
Foods rich in magnesium, tryptophan, and melatonin can naturally promote deeper sleep. Enjoy almonds, bananas, tart cherries, turkey, and herbal teas like chamomile or valerian root.
5. Reduce Stress and Cultivate a Positive Mindset
Spring is about renewal—not just for the body, but for the mind and spirit. If stress, negativity, or overwhelm built up over the winter, now is the time to release it and embrace a fresh start.
💆 Practice Mindfulness and Gratitude – Take a few minutes each day to breathe deeply, meditate, or journal what you’re grateful for.
💆 Declutter Your Space = Declutter Your Mind – A clutter-free environment creates mental clarity and reduces stress. Open the windows, let in fresh air, and refresh your space!
💆 Connect with Nature – Whether it’s a simple walk, grounding barefoot in the grass, or sitting in the sun, nature has powerful healing effects on the nervous system.
6. Schedule Holistic Self-Care Appointments
Spring is a great time to check in with your body and give it the care it deserves. Holistic wellness practices can reset your system, improve energy, and promote healing.
🌿 Chiropractic Care – Realign your spine, improve posture, and relieve tension from winter’s hunching and stiffness.
🌿 Nutrition Response Testing- Functional medicine approach to supporting our bodies through high-quality nutrition.
🌿 Massage Therapy – Releases stored stress, boosts circulation, and supports detoxification.
🌿 Acupuncture – Balances the body's energy flow, relieves pain, and enhances overall wellness.
🌿 Lymphatic Drainage Therapy – Helps clear out stagnation and supports the immune system.
7. Set Intentional Health Goals
Spring is a fresh start—what do you want to improve in your health? Set small, realistic goals that feel doable and inspiring.
🌿 Focus on Progress, Not Perfection – Small, consistent habits create the biggest impact over time.
🌿 Track Your Wellness Wins – Journaling or using an app to track your habits (hydration, exercise, sleep) can help keep you motivated.
🌿 Listen to Your Body – Not every health trend is right for you! Pay attention to what makes you feel energized, balanced, and truly well.
Take a deep breath, step outside, and let spring be your motivation to feel your best—inside and out. 🌿🌞