Spring Clean Your Body: Natural Ways to Detox and Fight Inflammation
Spring always feels like a gentle nudge from nature to begin again.
After a long winter - especially when you’re over 45 and dealing with chronic inflammation like I am - it’s easy to feel stiff, sluggish, or just off. I’ve been there too. Honestly, even as a Holistic Nutritionist and Wellness Coach, there are days I wake up feeling foggy or inflamed… but I’ve learned it’s not about perfection. It’s about tuning in, listening to your body, and making one loving choice at a time.
Let’s talk about the simple, natural ways I “spring clean” my body to feel lighter, clearer, and more vibrant - without crash diets or cleanses. If you're ready to support your body and spirit with kindness this season, you're in the right place.
What Detoxing Really Means
Before I studied nutrition and wellness, I used to think “detox” meant deprivation - juice fasts, skipping meals, or drinking something bitter and miserable. But once I understood how incredible the body is at healing when given the right support, everything changed.
Real detox is about supporting your natural systems - especially your liver, lymphatic system, and gut - not punishing your body. And if you’ve been carrying inflammation for a while (like many of my clients), the key is to go gently.
1. Hydrate with Intention
One of the first things I do every morning is drink a big glass of warm water with lemon. I started this habit years ago while recovering from burnout and inflammation, and it’s now my quiet morning ritual.
Want to level up your hydration? Try herbal teas with detox and anti-inflammatory benefits. My favorites:
Dandelion tea – supports the liver
Ginger tea – eases inflammation and digestion
Nettle tea – rich in minerals and supports detox
Fennel tea – calms digestion and reduces bloating
2. Add Detox-Friendly Foods to Your Plate
During the spring, I naturally crave lighter meals and lots of color. Our bodies are so intuitive! Try including:
Leafy greens – your liver will thank you
Beets – earthy, grounding, and liver-loving
Broccoli sprouts – tiny but powerful for detox
Ginger + turmeric – reduce inflammation
Blueberries – antioxidant-rich and vibrant
Flaxseeds – great for gut health and hormone balance
One of my go-to meals? A quinoa bowl with roasted beets, sautéed greens, a dollop of hummus, and a lemon-tahini drizzle. It’s simple, filling, and anti-inflammatory.
3. Move to Release (Not to Punish)
As a former Air Force medic, I used to believe exercise needed to be intense to “count.” But inflammation taught me otherwise. Now, my body loves gentle, consistent movement.
I walk outside every day with our pup - even when I’m tired. Nature is medicine.
I do short Pilates or yoga flows to support my joints and keep my lymph moving.
And when I have more time, I dry brush before a shower to boost circulation. (It’s oddly meditative.)
Your movement doesn’t have to be perfect - it just needs to feel good
4. Detox Your Mind, Too
This might be the most important one. When I’m stressed, I flare. Every time. So managing mental clutter has become a non-negotiable part of my healing.
Here’s what helps me:
A short morning meditation (5 minutes is enough)
Turning off the news and putting my phone in another room
Journaling when my mind feels full
Writing simple affirmations like:
“I am healing, one choice at a time.”
“I release what no longer serves me.”
Letting go isn’t just about what’s in your pantry - it’s also what’s in your heart and mind.
5. Swap Out Everyday Toxins
When I moved into our home in Germany, I started replacing my old products with cleaner, natural versions. I’ve never looked back. Not only do I feel better - but I also worry less about what my skin (and our pets!) are absorbing.
Start small:
Switch to natural all-purpose cleaners
Use glass or stainless steel food storage
Try toxin-free skincare and deodorants
Your environment matters. Healing from inflammation isn’t just about what you eat - it’s what surrounds you, too.
A Gentle Challenge for You
This week, choose one area to focus on: hydration, movement, mindset, or meals. Just one. No pressure, no rush. You don’t need to overhaul your life to start healing - you just need to begin with love.
If this season is calling you to renew, I invite you to listen. Your body has wisdom. And you deserve to feel vibrant and well, no matter where you’re starting from.
Final Thoughts
Spring reminds me that healing doesn’t need to be loud. It can be quiet. It can be a warm cup of fennel tea, a walk in the woods, a deep exhale after a hard day.
You don’t need to earn your wellness - you simply need support. And I’m here to walk with you, one small shift at a time.
Here’s to clearing out the old and stepping into this new season together.
