A Nutritionist’s Guide to a Simple Spring Cleanse

Every spring, I feel a primal urge to hit refresh. Maybe it’s because we recently moved homes, but I’m especially ready for change—both in my surroundings and my habits. No matter what your circumstance, this season is an invitation to simplify. Time to cut back on caffeine, eat fresh veggies, and spend evenings in our backyard. Instead of extreme cleanses (been there, regretted that), I’ve learned that the best way to refresh is through small, seasonal shifts. Think lighter meals, more sunshine, and a little extra care for digestion. If you’re feeling the pull to reset as well, consider this your guide to a real spring cleanse—one that deeply nourishes mind, body, and spirit.

Why Spring is Ideal for a Reset

As the earth shifts, so do our bodies. With longer daylight hours, spring offers the perfect opportunity to shake off winter’s (lingering) sluggishness. As nature awakens, we—too—are naturally inclined to shed old habits. Simply by practicing the art of mindfulness, we can gently guide our bodies through this transition. These small, sustainable changes don’t require drastic measures. Rather, they help us sync with the season’s ebb and flow. The results? Increased energy. Better sleep. And improved digestion. A recharged version of yourself is within reach.

6 Simple Ways to Refresh Your Body This Spring

With winter behind us (hallelujah), it’s time to lean into a renewed sense of energy. These six habits—from eating fiber-rich salads to feeling the morning sun on your skin—are key to ushering in a restorative rhythm. As you step into spring, don’t underestimate how much a tiny shift (or two) can elevate your overall well-being. Cheers to feeling lighter, balanced, and in tune with your body’s natural pace.

1. Start with Seasonal Eating

Spring’s bounty is bursting with nutrient-dense produce—arguably, the most nutritious of any season! From cucumbers and radishes to cilantro and citrus, these ingredients naturally support the body’s detox pathways. As a nutrition consultant, my spring go-tos are leafy greens (rich in chlorophyll to aid digestion), lemons (packed with vitamin C for immune support), and fiber-forward veggies like asparagus and artichokes (great for liver health). As a whole, aim to swap heavy winter meals for fresh salads, grain bowls, and roasted vegetables to align with the season’s lighter energy.

2. Support Your Gut Health

A happy gut is the foundation of overall wellness. Without it, everything from immune function to mood regulation takes a hit. A balanced microbiome is essential for optimal digestion and nutrient absorption—and this season, focus on incorporating fermented foods into your meals. I keep a variety in our fridge, like kimchi, kefir, and sauerkraut. The more the merrier! These probiotic-rich foods introduce beneficial bacteria to your gut, helping to improve digestion and restore balance to your microbiome. Additionally, if you’re feeling sluggish, make sure you’re getting at least 30 grams of fiber every day. Flaxseeds, chia, berries, and 100% whole grains get the job done. Nourish your gut, and the rest will follow—energy, mood, and vitality included.

3. Prioritize Hydration with a Spring Twist

No matter the season, hydration is essential for supporting your body’s natural detoxification processes. But during the winter months, slower circulation, lower activity levels, and a less nutrient-dense diet can impact your body’s metabolism and energy. In turn, your body is likely craving extra hydration to reset and refresh. While filtered water is important, enhance your daily intake by infusing it with lime, mint, and a pinch of Celtic salt to aid digestion and increase mineral levels. Additionally, herbal teas—like dandelion and ginger—can give your liver and digestion a gentle boost. Last but not least, add hydrating foods (celery, watermelon, and cucumbers) to your plate.

4. Refresh Your Movement Routine

With longer days and milder weather in tow, here’s your gentle nudge to take your workout outdoors. Walks in nature, bike rides, and outdoor yoga not only support circulation and lymphatic drainage, but also help regulate stress hormones. If your winter workouts felt repetitive, now’s the time to try something new—pickleball, hiking, swimming, etc. Spring is also an ideal season to embrace strength training—your body is primed for growth and renewal. Build muscle, increase bone density, and boost your metabolism with bodyweight exercises: squats, lunges, and push-ups. This season of transformation is your opportunity to feel stronger, more empowered, and more connected to your body.

5. Declutter Your Mental Load

Spring cleaning isn’t just for your home—it’s also a chance to refresh your mental space . Just as you declutter your physical surroundings, take time to clear your mind. Journaling, meditation, and even a social media detox can help you reset and create mental clarity. This season, set boundaries to shed unnecessary stress, distractions, and negative thought patterns. Spring cleaning your mind means making room for fresh perspectives and new goals. If you know, you know: When your mental space is clear, you feel lighter, more present, and ready to tackle whatever comes your way.

6. Optimize Your Sleep for a Seasonal Reset

With longer days, it’s tempting to pack in more. But quality sleep remains essential. Refresh your bedtime routine with practical tweaks—diffuse calming essential oils, sip chamomile tea, or wind down with a book instead of scrolling. Your body does its best restoration work overnight, setting the stage for sustained energy and balance. Furthermore, support better sleep by winding down with an evening routine—think magnesium-rich foods (avocado, nuts, dark chocolate) and blue-light-free time before bed. A refreshed sleep schedule is just what Mother Nature ordered.

The Bottom Line

Your body already knows how to cleanse itself—these gentle, spring-inspired changes simply help it do what it does best. Rather than extreme resets, a true spring cleanse is about small, sustainable shifts. By eating seasonally, moving in a meaningful way, and creating space for mental clarity, you’ll naturally feel lighter and more energized (no restrictive detox required).