Today is the first day of spring, a happy day for many living in the Northern Hemisphere. The days are getting longer and warmer, nourishing us with much-needed sunlight. Nature is re-awakening and starting to colour our landscapes with life. But, seasonal changes bring about needed transformation and change, which are not always easy on our body/mind. Seasonal changes can affect our energy levels, immune system, metabolism, nervous system, and psyche. Ayurveda has understood this for millennia, but modern science is catching up.

Even though there aren’t many studies looking at circannual rhythms, there are some. One such study published in Nature found seasonal gene expression change affecting immunity and physiology. The study found over 4000 mRNAs in white blood cells and adipose tissue to have seasonal expression profiles. The cardiovascular and autoimmune peak in European winters, as well as viral diseases and mental health issues, are possibly due to gene expression change and lower immune response, driven by the change in atmospheric conditions.

In Ayurveda, seasonal changes, known as Ritu (or Rutu) Sandhi, are essential to observe small but significant changes concerning diet, lifestyle and behaviour. Ritu Sandhi is about slowly letting go of the practices of the past season and slowly adapting to new ones. Winter is seen as Kapha season, and so is the early spring, so Kapha can be accumulated in the body/mind. Excess Kapha can show as slow metabolism, mucus build-up, tiredness and brain fog, amongst other things. Change, on the other side, can increase Vata dosha, and we might feel scattered, bloaty and constipated. Increase of Vata dosha calls for regularity and routine.

So, plenty of reasons to adopt some small changes in your daily routine – and stick to them.

Ten changes to adopt in early spring

1. Do a short morning Yoga practice

Starting the day with conscious breathing and movement will do wonders for your body/mind. It can help awaken sluggish metabolism and leave you feeling energised and clear-minded. If your mornings are busy, this can be a 15-minute flow, such as this 15-minute practice with Gea. 

2. Include dry brushing into your pre-shower routine

Dry brushing is a great way to detoxify your skin by gently exfoliating it and removing dead skin cells. It also increases blood circulation and promotes lymph flow. Ensure to use a good quality brush made of natural fibres and brush your skin gently, starting from the feet up the legs, hands to shoulders, moving to the belly and back, brushing in circular movements. Avoid sensitive skin areas and avoid completely if you have a skin condition. Shower after and apply a moisturising, cooling oil such as Coconut after. 

3. Use a Neti pot

I know that spring is not everyone’s favourite season, especially for those who suffer from allergies. Rinsing your nasal passages with salt water using a neti pot can help. Even if you don’t suffer from seasonal allergies, but perhaps from the excess mucus accumulated during winter, nasal irrigation will help you clear it. Ensure you use distilled water at the right temperature and a pinch of good-quality salt. You don’t need to use neti every day (unless you need to during allergy season), as the salt water can dry your nasal passages.

4. Scrape your tongue

Using a tongue scraper will help remove excess bacteria from your tongue, so scraping your mouth when you brush and floss should be an essential part of your oral hygiene, not only in this season. You don’t need to go crazy, though; not all bacteria in our mouth are the harmful kind, and good mouth bacteria are essential for our gut health.

5. Eat smaller meals and seasonal food

One of the reasons we tend to put on extra weight during winter is because of the slightly heavier meals we eat (normal for the winter season) coupled with less movement (also normal). Slowly introduce more fresh foods into your diet, and eat smaller meals. Fasting one day is sometimes recommended, but this is not for everyone, and it’s best to consult a nutritionist or an Ayurvedic practitioner before. Add more seasonal foods to your diet. Cauliflower, leek and spinach are in season as well as kiwi. 

6. Drink plenty of liquids, including herbal tea

Detoxifying herbal teas are a great way to stay hydrated while helping your system detox from possible accumulated toxins. Perhaps replace your morning coffee with green tea, sip on ginger lemon tea during the day, and enjoy a cup of chamomile or mint tea before going to bed. 

7. Feed your gut microbiome

The gut microbiome is so important on many levels, but this is a topic for another post. A healthy gut is essential in any season, but if you feel your digestion is more sluggish after the winter, paying more attention to feeding your gut microbiome is a good idea. This is much less complicated than it sounds, and you don’t need to rely on expensive supplements; you can get all you need from food. If you add only one fermented food a day, such as pickled vegetables, tempeh, kombucha, sourdough bread, kimchi, sauerkraut and miso to your meals, snack on almonds, eat fresh, different coloured veggies and exercise, you and your gut will be happy and healthy:).

8. Try energy-boosting essential oils 

Essential oils such as lemon, sweet orange, peppermint and rosemary can help you feel refreshed and boost your energy levels. Use them in an oil diffuser or on your skin, but always mix with a carrier oil, never directly on your skin! Always use good quality, organic oils. 

9. Declutter

Declutter your space. Sometimes we go into hermit mode during winter, and we feel more cosy and safe surrounded by our favourite things. But, the spring season calls for renewals, space and lightness. 

10. Nourish your seeds

Winter brings more time to contemplate our direction in life, and we often plant seeds of intention for the cycle ahead. This is the time when those seeds start to germinate and begin to grow. In other words, now is the time to set things in motion and take daily steps towards your goal. 

Enjoy the season ahead. May it bring you abundance!

Nina Vukas

Nina is the founder of Spanda Institute, Program Director and a Lead Teacher for Advanced Study Programs. She has been a Yoga practitioner since 1998, started teaching full time in 2005, and has been educating yogis on their journey towards becoming Yoga Teachers, as well as educating Yoga Teachers to advance their knowledge and teaching skills since 2009. Nina is also a Yoga Therapist, Somatic Psychotherapist, Mindfulness and Meditation teacher, and forever a student. Currently, she is studying Psychology.