Spring Clean Your Body: 5 Easy Habits for a Fresh Start

Spring is in the air! Everything is starting to feel fresh and new, and just like we declutter our homes this time of year, our bodies could use a little "spring cleaning" too.

The good news? You don’t need a drastic detox or complicated regimen to feel refreshed. A few simple habits can make a big difference in how you feel. Ready to embrace the season of renewal? Let’s uncover 5 simple habits for a fresh start!

1. Hydrate & Detox

As you probably know, hydration leads the way in importance–after all the human body is made up of nearly 60% water. 

Drinking water helps with digestion, energy levels, and the body’s ability to detoxify.[1,2] The general recommendation for water intake is 100 fl oz for men and 74 fl oz for women.[3]

That might sound like a lot, and if you struggle with the taste of water or simply forget to drink enough, don’t worry. These simple tips will help you get one step closer to happy hydration levels! 

1. Add in fresh lemon juice to promote digestion and refreshment. [4]

2. Buy a secondary water bottle and keep it on your desk and/or nightstand.

3. Try herbal teas or infused water for a more enticing taste:

-Hibiscus: floral, sweet-tart flavor

-Ginger: zingy, warm, and spicy

-Mint: cooling and crisp

-Rooibos: smooth, sweet, and nutty

4. Set reminders on your phone or use a water-tracking app. 

If you want to feel lighter, more energized, and flush away built-up toxins, staying hydrated is a crucial step!

2. Eat Your Way to Vibrant Energy

Has all the time spent indoors this winter impacted your eating habits? Take a few days to audit your diet and take note of what foods you’re reaching for the most. 

Packaged and processed foods are typically high in sugar and low in vitamins and minerals.[5] If this is the pattern you find yourself in, don’t freak out–it’s not all or nothing. Instead of cutting foods out, focus on adding more nourishing options. This will help to naturally limit your intake of less nutritious ones.

A healthy gut keeps your body running smoothly, like a well-oiled machine. Fermented foods, including yogurt, kimchi, and kombucha, are loaded with probiotics. Eating them consistently can help restore balance in your gut microbiome and improve overall digestion.[6]

Every season brings a new opportunity to eat fresh, in-season produce. We recommend seasonal eating because it tends to be more flavorful and nutrient-dense.[7] During spring, you’ll have the chance to incorporate ripe, hydrating, and healing foods such as leafy greens, berries, and citrus. Just watch as you start to feel lighter and more energized!

3. Get Moving in the Fresh Air & Sunshine

Ah finally, the snow is melting, and the flower buds are starting to poke their way through the earth. Simply getting outside in the fresh air and seeing signs of new life can feel like a full-body spring clean. Or maybe that’s due to the boost in vitamin D levels from the sunshine?[8]

Either way, make it a point to take advantage of the warmer weather this spring. Incorporate light outdoor workouts like walking, yoga, or stretching to improve blood flow, digestion, and range of motion.[9,10] It doesn’t have to be super intense to feel the benefits—the main point is to get outside!

4. Get a Little Help From Supplements

Need to turn over a new leaf with your health?

Let’s be honest—we could all use a little extra support in one way or another. Incorporating supplements is an easy, convenient place to begin. Consider the following for that extra wellness support your body has been craving:

Greens Powder

If you struggle to get your greens in, Greens Powder can be a perfect solution for effortless nutrient intake! Packed with over 46 premium herbal extracts, phytonutrients, vitamins, minerals, antioxidants, superfoods, probiotics, and a rich mix of fruits and vegetables, it’s designed to elevate your health with every scoop.

Not only does it taste amazing, but it also blends effortlessly into your favorite beverage or a glass of water—for a simple, more enjoyable routine. Why complicate your wellness journey when you can sip your way to better nutrition?

Omega-3

Want to feel alert and more on top of things this spring? Omega-3 supports brain health, but its benefits go far beyond that. Adding this essential fatty acid to your routine can help with:

1. Radiant Skin: Omega-3 helps keep skin hydrated from within, reducing dryness and irritation. It also supports collagen production, which can help maintain skin elasticity and reduce signs of aging.[11]

2. Sharper Focus & Brain Function: Omega-3 plays a key role in cognitive health, helping to improve memory, mental clarity, and overall brain function. It’s even been linked to a reduced risk of age-related cognitive decline.[12]

3. Heart Health: These healthy fats support cardiovascular function by helping to maintain balanced cholesterol levels and healthy blood pressure. They may also help reduce the risk of heart disease by promoting proper circulation.[13]

Ashwagandha

Need to restore your inner peace? Ashwagandha to the rescue! This adaptogenic herb has been used for centuries to support stress relief, mood balance, and overall well-being.[14]

1. Eases Stress & Anxiety: Ashwagandha helps regulate cortisol (the stress hormone), making it easier to stay calm under pressure. Less stress means more energy and a clearer mind.[14]

2. Promotes Restful Sleep: By calming the nervous system, Ashwagandha supports deeper, more restorative sleep, so you wake up feeling refreshed and ready to take on the day.[14]

3. Boosts Mood & Emotional Well-Being: This herb has been shown to enhance resilience to stress and support overall mental clarity, helping you feel more balanced.[14]

Berberine

Ever heard of Berberine? This natural compound is a powerhouse for metabolic health, often called “nature’s Ozempic” for its ability to help regulate blood sugar and support a healthy metabolism.[15]

1. Balances Blood Sugar Levels: Berberine helps improve insulin sensitivity, which may help stabilize energy levels and reduce sugar cravings.[15]

2. Supports a Healthy Metabolism: By activating an enzyme called AMPK (often referred to as the body’s “metabolic master switch”), Berberine can help enhance fat-burning and energy production.[16]

3. Promotes Gut Health: Berberine helps balance gut bacteria, which is essential for digestion, immunity, and even mood regulation.[17]

5. Appreciate Rest & Mindfulness

Can’t seem to drink enough coffee to stay alert, constantly get sick, or notice you are more irritable with others? These are just a few signs that you might be suffering from high stress levels which can disrupt your entire system.[18,19] Over time, chronic stress can lead to a myriad of other issues and ultimately burnout.[18,19] 

If you want to keep a pep in your step this spring season, there are a few simple habits you can build to keep your stress levels at bay. 

1. Set Boundaries:

Learning to say no is essential for protecting your energy. It’s okay to turn down commitments or set limits with others when your well-being is on the line. Prioritize your need for rest—whether it’s saying no to extra tasks or carving out quiet time for yourself. By doing this, you’ll ensure you have time to recharge and reset.

2. Create a Calming Evening Routine:

A solid evening routine is key for winding down and preparing your body for restful sleep. Incorporate calming activities like reading, a warm bath, or gentle stretches to signal to your body that it's time to unwind. This not only promotes better sleep but can also help you wake up feeling more refreshed and energized.

3. Welcome Silence:

In our fast-paced world, moments of silence are a gift. Try carving out time each day for deep breathing, meditation, or journaling to help center your mind and manage stress.[18,19] These practices help lower cortisol levels and can create a sense of peace and presence, allowing you to feel more grounded throughout the day.[18,19]

Welcome to A Fresh Season of Renewal!

Spring is all about renewal, not perfection. Small changes can make a big difference in how you feel. Whether it’s sipping more water, getting outside for a daily walk, or adding more nourishing foods to your plate, every action counts. 

If you need support, Pattern Wellness has you covered! Start preparing for the season ahead today— you’ll be glad you did!

We've gone ahead and enclosed a 10% OFF coupon below to help you with your pattern of wellness - because feeling your best starts with the right support. Click here to start shopping!

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Resources:

1. Popkin, B. M., D'Anci, K. E., & Rosenberg, I. H. (2010). Water, hydration, and health. Nutrition reviews, 68(8), 439–458. https://doi.org/10.1111/j.1753-4887.2010.00304.x 

2. Liska, D., Mah, E., Brisbois, T., Barrios, P. L., Baker, L. B., & Spriet, L. L. (2019). Narrative Review of Hydration and Selected Health Outcomes in the General Population. Nutrients, 11(1), 70. https://doi.org/10.3390/nu11010070 

3. Meinders, A. J., & Meinders, A. E. (2010). Hoeveel water moeten we eigenlijk drinken? [How much water do we really need to drink?]. Nederlands tijdschrift voor geneeskunde, 154, A1757. 

4. Freitas, D., Boué, F., Benallaoua, M., Airinei, G., Benamouzig, R., Lutton, E., Jourdain, L., Dubuisson, R. M., Maître, X., Darrasse, L., & Le Feunteun, S. (2022). Glycemic response, satiety, gastric secretions and emptying after bread consumption with water, tea or lemon juice: a randomized crossover intervention using MRI. European journal of nutrition, 61(3), 1621–1636. https://doi.org/10.1007/s00394-021-02762-2

5. Monteiro C. A. (2009). Nutrition and health. The issue is not food, nor nutrients, so much as processing. Public health nutrition, 12(5), 729–731. https://doi.org/10.1017/S1368980009005291

6. Leeuwendaal, N. K., Stanton, C., O'Toole, P. W., & Beresford, T. P. (2022). Fermented Foods, Health and the Gut Microbiome. Nutrients, 14(7), 1527. https://doi.org/10.3390/nu14071527

7. Macdiarmid J. I. (2014). Seasonality and dietary requirements: will eating seasonal food contribute to health and environmental sustainability?. The Proceedings of the Nutrition Society, 73(3), 368–375. https://doi.org/10.1017/S0029665113003753

8. Raymond-Lezman, J. R., & Riskin, S. I. (2023). Benefits and Risks of Sun Exposure to Maintain Adequate Vitamin D Levels. Cureus, 15(5), e38578. https://doi.org/10.7759/cureus.38578

9. Hardman AE. The benefits of low intensity exercise. In: Norgan NG, ed. Physical Activity and Health. Society for the Study of Human Biology Symposium Series. Cambridge University Press; 1992:143-159.

10. Assegid, Ketema. (2021). Effects of low intensity interval training on physiological variables of university students. Pedagogy of Physical Culture and Sports. 25. 333-341. 10.15561/26649837.2021.0508.

11. Huang TH, Wang PW, Yang SC, Chou WL, Fang JY. Cosmetic and Therapeutic Applications of Fish Oil's Fatty Acids on the Skin. Mar Drugs. 2018 Jul 30;16(8):256. doi: 10.3390/md16080256. PMID: 30061538; PMCID: PMC6117694. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6117694/

12. Derbyshire E. Brain Health across the Lifespan: A Systematic Review on the Role of Omega-3 Fatty Acid Supplements. Nutrients. 2018 Aug 15;10(8):1094. doi: 10.3390/nu10081094. PMID: 30111738; PMCID: PMC6116096. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6116096/

13. Zhang B, Xiong K, Cai J, Ma A. Fish Consumption and Coronary Heart Disease: A Meta-Analysis. Nutrients. 2020 Jul 29;12(8):2278. doi: 10.3390/nu12082278. PMID: 32751304; PMCID: PMC7468748. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7468748/

14. Chandrasekhar, K., Kapoor, J., & Anishetty, S. (2012). A prospective, randomized double-blind, placebo-controlled study of safety and efficacy of a high-concentration full-spectrum extract of ashwagandha root in reducing stress and anxiety in adults. Indian journal of psychological medicine, 34(3), 255–262. https://doi.org/10.4103/0253-7176.106022

15. Ye Yu, Liu Xiufen, Wu Ninghua, Han Yanqi, Wang Jiawen, Yu Yuandong, Chen Qingjie, Efficacy and Safety of Berberine Alone for Several Metabolic Disorders: A Systematic Review and Meta-Analysis of Randomized Clinical Trials, Frontiers in Pharmacology, 12, 2021, DOI: 10.3389/fphar.2021.653887, ISSN: 1663-9812, https://www.frontiersin.org/article/10.3389/fphar.2021.653887.

16. Li, W., Hua, B., Saud, S. M., Lin, H., Hou, W., Matter, M. S., Jia, L., Colburn, N. H., & Young, M. R. (2015). Berberine regulates AMP-activated protein kinase signaling pathways and inhibits colon tumorigenesis in mice. Molecular carcinogenesis, 54(10), 1096–1109. https://doi.org/10.1002/mc.22179 

17. Wang, H., Zhang, H., Gao, Z., Zhang, Q., & Gu, C. (2022). The mechanism of berberine alleviating metabolic disorder based on gut microbiome. Frontiers in cellular and infection microbiology, 12, 854885. https://doi.org/10.3389/fcimb.2022.854885 

18. Mariotti A. (2015). The effects of chronic stress on health: new insights into the molecular mechanisms of brain-body communication. Future science OA, 1(3), FSO23. https://doi.org/10.4155/fso.15.21

19. Komariah, M., Ibrahim, K., Pahria, T., Rahayuwati, L., & Somantri, I. (2022). Effect of Mindfulness Breathing Meditation on Depression, Anxiety, and Stress: A Randomized Controlled Trial among University Students. Healthcare (Basel, Switzerland), 11(1), 26. https://doi.org/10.3390/healthcare11010026