Spring Detox and How I’m Doing It This Year

It’s Spring! Yeah!! And it was certainly a very cold, very long winter this year in Western New York. I can’t wait to get out into my garden. I have Snowdrops blooming, and even a few pink Hellebores have popped up. But I am waiting patiently for the insects to have a few consistently warm days to wake up before I really venture into the garden beds.

I did visit my patch of Nettle though, and they reminded me that it is a good time to do a little Spring detox to get the body moving and ready for all of that lovely gardening work that I’m planning out. So let’s talk about “Spring Detoxing”: what is it, why it’s good to do, and how to do it.

Spring is a time for renewal. During Winter, we like to hibernate a bit to repair from the busy holidays and such. And since it was so very cold this past winter, we probably stayed indoors and snuggled up even more. But now that it is Spring and the sun is shining, we’re ready to get out! However, getting started can feel a bit sluggish sometimes, right? This is partly due to staying indoors in the same air, probably eating heavier foods for comfort and heat, not moving around that much … Meanwhile, our digestive and lymphatic systems get a little tired and thus a little sluggish and lazy. 

A Spring Detox is like Spring Housekeeping: it’s time to open up the windows to let the fresh air in, clean out the cobwebs from the corners, wipe down the walls, get rid of stuff we don't need, etc. to make us feel a little lighter and cleaner.  Biologically speaking, we need to clean up our:

1.     Digestive System - Obviously we want our food to provide the most energy, be clean, taste great and fill our bellies.  If we're already eating clean, which foods are best for improving our digestive system?

2.     Lymphatic System – Our lymphatic system keeps a healthy balance of fluids throughout our bodies, and is important part of our Circulatory and Immune systems. We need to keep it clear, efficient, and moving. What are ways to keep the lymph moving?

3.     Liver – Livers work very hard to remove toxins. Aside from avoiding excesses, what can we do for a liver rejuvenation?

4.     Kidneys – These fist-sized organs also filter blood and are key to water and electrolyte balance. Drinking good clean water will help your kidneys, but what else?

All of these systems naturally detox us everyday, but because we are under a constant assault of toxins that these systems must process – from our food choices, the air, environmental exposures, etc. – a gentle reset each Spring supports and nurtures these systems, and reminds once again to make healthy, nutritious choices. A detox is not a purge, it is reclaiming our health though nurturing support.

This year, my husband and I are going to do our first Spring Detox together. We are both in our fifties now (EEK!), and even though we eat healthily on a regular basis, bodies change over time. What worked before may not work so well as we age, so we need to adjust or habits and diets.  Besides, it keeps it interesting, right?

Digestive System Reset with Food Changes

to Reflect the Current Season

Eating lighter meals that are consciously balanced with carbohydrates, proteins, and fats. Let’s start with healthy, satisfying Salads that we can eat several times a week:

• Dark green leafy vegetables for minerals, vitamins and fiber. Mix them up, like bitter arugula and dandelion with sweeter green leaf lettuce.
• Nuts and beans for protein, fat, minerals, and fiber. Walnuts and Pecans are great on salads because you can grab them with a fork.  Beans like garbanzo and adzuki beans are great options that also offer antioxidants.
• A light drizzle of vinaigrette of olive oil and vinegar help your body absorb minerals and balance blood sugar levels. 
• Healthy cheeses can also be added, such goat cheese, parmesan, or feta: a little goes a long way, and you can get extra protein, probiotics, and fat to fill you up.

Swapping out meats with vegetarian proteins – this is a big one. Eating different protein sources is key to good heart and digestive health. It is recommended that adults consume 46-56 g protein per day. Mixing up the options below for example could provide the same about of protein as a chicken breast (31g protein per 100 g)

• Mushrooms – hearty texture, earthy and savory taste, fiber, antioxidants, and are complete proteins (contain all nine essential amino acids). Fresh mushrooms typically yield 2-3g protein per 100g (1 cup), but dried mushrooms can offer about 30g of protein.
  • Oyster Mushrooms for seafood replacement. Fresh: 3g protein per 100g or 1 cup
  • Shitake Mushrooms are great for stir fries and can be a bacon substitute (soy sauce, maple syrup, smoked paprika!). Fresh: 2.2g protein per 100g
  • Chicken of the Woods seriously shreds like chicken! Very versatile.
  • Smoothies and Teas - Add powdered mushrooms to your smoothies, or decoct for teas to sip throughout the day.
• Tofu and Tempeh – soybean-based foods that are mild in flavor but high in proteins. They can be substituted for meats in recipes by selecting the best spices and texture for that recipe: soft tofu for scrambled egg replacement or extra firm tofu or tempeh for pan frying or baking. Firm tofu has about 10g protein per 100g.
• Beans – hundreds of options, and packed with protein and fiber. Lentils have about 9-12 g protein per 100g.
• Greek Yogurt and Cottage Cheese – both of these options have about 20-25 g of protein per cup! Have a yogurt bowl with fruit and granola for breakfast, or add a half cup of cottage cheese to a rice or sweet potato bowl.
• Quinoa – This versatile seed can be mixed in with rice, sprinkled onto salads, ground into flour, and so much more. One cup offers about 9 g of complete protein.
• Herbs – Did you know that herbs have protein? Yup. Adding herbs to your foods not only adds flavor, vitamins, and minerals, but also protein.  Chickweed, Nettle, Horseradish root, Fenugreek, Broccoli, all have high amounts of protein (over 25% of their composition). Spirulina offers 57 g protein per 100 g, and it’s a complete protein!
• Using a combination of mushrooms, beans, tofu and rice, you can easily get the same amount of protein as a piece of meat, but in less calories and with less saturated fat.

Check out our friend, @Mack.The.Goblin for amazing recipes for Spring, like Green3 Salad with Arugula Vinaigrette & Labneh Bites, and more.

Focus on using local, seasonal vegetables and herbs every day that are available in Spring:

• Arugula
• Lettuces (quite a few come out in the spring)
• Dandelion Leaf
• Spinach
• Bok Choy
• Broccoli
• Cauliflower
• Radishes
• Scallions and Spring Onions
• Brussel Sprouts
• Ramps – if you forage for these, just cut the leaves and leave the roots!
• Peas
• Turnips
• Horseradish Root

Herbs that support the digestive system and are available fresh in the Spring:

• Dandelion leaf and root
• Nettle leaf
• Burdock root
• Violet leaf and flower

Lymphatic System Stimulation for the Spring

Signs of poor lymphatic drainage are swelling in the limbs, fatigue and low energy, joint pain, feelings of heaviness, frequent infections, puffiness, and skin issues like dryness and acne.

• Exercise – Lymph fluid is moved with body movement. The lymphatic system doesn’t have a pump like the heart does, so our muscles moving help lymph to move. Light exercise everyday helps:
  • Take a brief walk at lunch and/or after work
  • Swinging your arms: circles, back and forth, and twisting at the waist
  • Lifting the legs while standing or sitting: extend from the knees out and lifting legs from the hip
  • Drink the proper amount of water to keep up the lubrication.
• Lymphatic Drainage – Lymph nodes near the skin surface can be dry brushed or lightly massaged to stimulate flow. Note: if you have lymphatic system issues (lymphedema, cancer, etc) you should speak with a therapist about what process is best for you. 

Dry Brushing (with a soft brush or using your hands) before a shower on dry bare skin is best. Work towards the lymph node zones located at the collar bone, elbows, armpits, back of the knee, and groin.  This will encourage the lymph to drain towards the deeper lymph nodes in the belly, which then drain into subclavian veins near the heart. It takes about five minutes; longer if you like. 

• • Start at belly: Light, short strokes from the groin upwards. Strokes are short and soft.
  • Neck: Short light strokes from the top of the neck down to the collar bone area, then out towards the arm pit.
  • Arms: Start with light strokes in upper arm up towards the armpit. Then work the forearm upwards, then the hands upwards. Then sweep from hand up towards the armpit.
  • Legs: Start with the thigh with short strokes up to the groin. Then the knee area, lower leg, and then foot. Then work from the foot in small strokes up to the knee and then the groin.
  • Belly: Use light strokes from the groin up towards the heart.
  • Shower afterwards to remove extra dry skin cells that you may have exfoliated.
•  Herbs that support lymphatic system and are available fresh in the Spring:
  • Dandelion leaf
  • Cleavers
  • Red Clover
  • Violet flowers and leaves

Liver Support and Gentle Stimulation

Burdock - Burdock is a good blood purifier. It stimulates bile production in the liver, which then aids in digestion by breaking down fats in the small intestine and aids in nutrient absorption. It is a cooling, moistening and nourishing herb. But how to use it?!

• Tea: Add to water to make a decoction of the root (simmer for 15-20 minutes)
• Food: Also known as Gobo. Use in soups and stews, julienne the root and flower stalk for use in stir fries.

Dandelion – Dandelion root is a classic blood purifier, and the leaf is a mild diuretic and toner, with good source of minerals and vitamins. Both Burdock and Dandelion are considered Alteratives, meaning they support your body’s normal functions.

• Tea: Make a decoction with the root, or infuse (steep) the leaves
• Food: Use the root in stir fries, use the leaf in salads or to make horta.

This blog is about SPRINGTIME detoxing with seasonally available plants, so I will be brief in mentioning other liver supportive and liver protective herbs: Ginger, Turmeric, Milk Thistle, Artichoke, and Schizandra berries.

Kidney Support 

With gentle diuretics that replenish lost minerals and ample hydration, the kidneys are supported as they flush out toxins.

• Water with lemon or plain: and a few more glasses a day during your detoxing. 
• Tea or broths made with:
  • Dandelion Leaf
  • Nettle Leaf
  • Burdock Root
  • Cleavers

Adding soothing demulcents like Marshmallow root can also help with supporting the kidneys while gently detoxing.

What I will be doing to detox this Spring 

• Commit for two months on this plan. That should yield measurable results.
• Commit to SIMPLE exercises every day that add up:
  • Daily exercise in increments of ten minutes minimum.  I don’t go to a gym (I know, don't say it!), but I will commit to really moving around for (3) ten minute sessions (morning, 11 AM and 2 PM). I just downloaded a chair yoga app that actually provides some quick and easy exercises to do throughout the day. 
  • Taking a minimum half hour walk in the evening with my husband.
• Garden cleanup and plantings: fresh air, grounding with the earth, and sunshine.  It will take me some time to do my garden right this year, but it's all good. My butt and thighs will be screaming... :)
• Meals with More Impact:
  • Starting the day with a good breakfast that includes protein, fruit, and a vegetable (I like eggs with a side of arugula!). No quick energy bars for this month, real food only and it must be balanced.
  • Using non-meat protein sources for (3) meals each week. Good for the heart too.
  • I also want to experiment with using more herbs in my meals in higher amounts, not just as a spice, but an actual side of the plate. I will any good recipes that I come across or create.
  • Going to the farmer’s market weekly to see what fresh vegetables and herbs are available, picking a new one out and trying a new recipe on it.
• Daily herbs to support lymphatic, liver and kidneys:
  • Tea and Tinctures that include Nettle, Dandelion, Cleavers, and/or Burdock. Luckily I have plenty of Slim-T Detox tea in stock for a daily cup or two. I am making more Lymph System Cleaner tincture as well, which I will take once a day with an extra glass of water.
  • Taking a shot of Cider Up! fire cider followed by another extra glass of water every morning before coffee. Fire cider is excellent for digestive support (probiotics in the vinegar, ginger, turmeric, dandelion), supplies antioxidants (garlic and onions), and it also can stimulate digestive juices (pepper, horseradish). Get the fires relit!
• Using a dry brush for five minutes every day before showering.  I’m interested to see how it feels with regular use.
• I will also commit to no alcoholic beverages starting today, as I write this.  That way my liver and kidneys can really get the love they need and detox correctly.  I have never done the Dry January trend, but I can do a Dry Spring. :)

I think this is a good start to a reasonable Spring Detox with potential long-lasting adaptations to daily routines. If I don't feel positive results, then I might look into parasite cleansing as a next phase. We shall see.

If you join us on this Spring Detox, please let us know how you feel as well!

Sources and Further Reading 

Groves, M.N. Body Into Balance: An Herbal Guide Into Holistic Self-Care. 2016

Pedersen, M. Nutritional Herbology: A Reference Guide to Herbs. 1987

Glinski RD, S. Best Foods for Gut Health: 13 Foods to Improve Digestion. Fodzyme; Jan 2026.

Cleveland Clinic website has a wonderful library of information about your body: https://my.clevelandclinic.org/health/body/

Dumas, J. The Ultimate Spring Cleanse: A Naturopath’s Guide to Detox & Renewal. www.jilldumas.com; Dec 2024

Herbs are allies for supporting your health. This website and content are for informational purposes only and do not constitute medical advice, diagnosis, or treatment. Always seek the advice of a qualified health provider with questions regarding a medical condition. Never disregard professional medical advice or delay seeking it because of something you have read here.