Top Tips For Spring Wellness

March 20, 2021

“The earth laughs in flowers” – Ralph Waldo Emerson

Spring is my favourite season. It’s as if the Earth is waking up from a long deep slumber with the promise of summer. This time of year carries an energy of expansion, motion and growth. There is a natural stirring of energy that encourages birds to start singing, flowers to start blooming and animals to wake from hibernation. Do you feel it? After those long winter months, it’s time to uplift, energize and mobilize your mind, body and spirit.

What Changes Should I Make For Spring?

Just as the environment changes around us, it’s important to incorporate change within your daily practices. Shifts in nutrition, exercise and lifestyle habits during seasonal transitions help us stay healthy and in-tune with Nature.

1. Changes in Nutrition

We typically eat heavy and rich meals in the Winter months. When Spring comes, it’s best to transition to lighter and fresher food choices. A lot of these food choices are actually starting to grow during this time, Nature’s way of providing the best for us when we need it. Consider incorporating the following suggestions:

  • Incorporate more leafy greens and sprouted food into your meals.
  • Shift from salty and fatty foods to bitter and sour tastes like leafy greens and citrus fruits.
  • Consider shifting from baked or fried food to lighter options like salads, smoothies and juices.
  • Do some internal Spring cleaning with a cleanse this time of year. Simple changes in diet can make a big difference. Consider the following: 
    • Eat more cruciferous veggies, like cabbage, kale, boc choy, chard and broccoli, to support your liver in detoxification.
    • Add cleansing wild greens into your meals like dandelion and nettles.
    • Enjoy a glass of lemon water in the mornings to cleanse your system before bringing food in.
    • Avoid food and drinks that tax your system, like alcohol, sugar, processed food, artificial flavourings and colourings, and preservatives.
    • Click here for my favourite Spring cleanse recipe!


2. Changes in Exercise

We typically don’t exercise as much in the Winter months due to weather patterns and shorter days. In the Spring time, it’s important to get moving again. Cardiovascular exercise or energizing yoga practices are great ways to move circulation and lymph flow and alleviate Winter stagnation. Aim for at least 30 mins a day, 5 days per week. Consider starting or ramping up the following exercise practices:

  • Jogging
  • Cycling
  • Hiking
  • Swimming
  • Vinyasa yoga


3. Changes in Lifestyle

As the weather gets warmer and the days get longer, it’s the perfect season to spend more time in Nature. Listening to the birds singing, seeing colourful flowers sprinkle the greenery and witnessing the buds growing into foliage is sure to invoke joy and presence in your day. Another way to encourage the mobilization of energy this time of year is through a breathing technique called Breath of Fire. This can help build heat in the body and bring more energy to your day. See below for instructions:

  1. Take a deep belly breath in through your nose
  2. Hold for a second
  3. Contract your abdomen and push the air out through your nose
  4. Relax your abdomen and allow some air to return
  5. Repeat this until the air has completely left your lungs
  6. See this video for more instruction


I hope this article inspired you to start making some healthy changes during this transition into Spring. As always, check in with your healthcare provider before incorporating the changes listed above to make sure they are safe for you. 

Dr. Fiona