The Spring Cleanse
BY SASHA PARKIN, Nutritional Therapist at Wild Nutrition.
Shedding off the darker and colder days of winter can make you feel physically and emotionally lighter, this is partly to do with the greater hours of daylight, but also to do with our natural synergy with the seasons. A spring cleanse can optimise this time, and is in my view a better time than the new year detoxes that have become so popular. Far from being a starvation diet, a spring cleanse is simply a way of lightening the load on the body and although gentle, it can be deeply nourishing and, believe it or not, enjoyable.
These are my foundation tips for a spring cleanse, 28 days is the optimum length of time, but anything over a week will still provide some benefits if this is not practical for you:
1. Avoid non-nourishing foods
Such as sugar, alcohol and white flour products. Replace with organic whole grains (wholegrain rice, amaranth, buckwheat, quinoa), kombucha or kefir alcohol alternatives and natural sugars (local or manuka honey).
2. Skip the coffee first thing
Start your day with herbal tea rather than caffeine as the first thing you consume. Cortisol is highest in the morning, and caffeine can further elevate this, making you feel jittery. You also won't have drunk anything for an entire night, so focusing on something that's hydrating rather than dehydrating will give your body the wake up it deserves. Try lemon or orange for a hit of Vitamin C, or fresh mint or sage for a calming start.
3. Make time for breakfast
This can include warm, unsweetened stewed seasonal fruit with added spices such as ginger or cinnamon. Add some crushed linseeds and a drizzle of organic pouring yoghurt. Or, if the day is warm and sunny, a green smoothie of mixed berries, a handful of spring greens, half an avocado, a dollop of raw honey and some almond or coconut milk.
4. Savour a simple fruit juice
Simple juices can support healthy cell rejuvenation. There is no need to buy an expensive juicer, you can simply strain the pulp from a blender (to add to a veggie pasta sauce for later). Alternatively, there is now much better access to Juice Bars in shops such as Whole Foods or Planet Organic.
Buy a book or use the internet for recipes, but the below list all have fabulous cleansing properties and are readily available at this time of year. As a general rule, adding lemons, apples or pears will make even the most interesting vegetable medley taste palatable. Aim to have a juice at least once a day if the weather is warm, or vegetable soup if it is cold and damp.
- Beetroot
- Cabbage
- Celery
- Apple
- Pear
- Greens such as broccoli, spinach and chard
5. Stay hydrated
Drink more filtered water and aim for at least eight glasses per day. Ayurvedic practices recommend drinking this water warm by using part boiled water and part cold water. It is believed that this encourages the movement of the lymphatic system as well as avoiding toxic build up in the skin, kidneys and gut.
6. Tap into the energy of spring
By cutting down on heavier, rich root vegetables and moving towards the summer with the lighter, high water content of spring produce. Choose seasonal veggies and ideally make simple yet nourishing soups, salads or stir fries ensuring you are including a healthy protein source.
7. Consume healthy fats
These are found in abundance in fish, avocados, nuts, seeds and olive oil, which all provide beneficial oils that calm inflammation and support healthy blood sugar levels.
8. Eat mindfully
By paying attention to portion sizes, eating slowly, and savouring each bite to help with digestion and satisfaction.
9. Body brush
Before you step into the shower, body brush in upward strokes until you get to heart level, and then in downward strokes from the head down to your heart. Be careful not to scrub, just brush gently. This gets the lymphatic system moving. If you like baths in the evening, you could even run a bath with some Magnesium flakes or Epsom bath salts for an even more relaxing winddown!
10. Get outside
Enjoy the outdoors and make sure you take long walks, taking in fresh spring air and soaking up the greater access to Vitamin D-rich sunshine. Find out more about the benefits of Vitamin D.
