Ready to Feel Recharged? How Moving More Can Maximize Your Spring Detox
Spring Into Wellness: How Movement Supports Your Spring Cleanse
By: Megan Barefoot
We all know that spring is a time of regeneration; it is the ideal time of year to make your body, mind, and spirit feel refreshed. We also take time this time of year to “spring clean” the house, closets and yard, so let’s talk about taking that cleansing to the next level this year. Just like many of us eliminate clutter from our houses, our bodies also reap the benefits of a good cleanse. Even though nourishing foods and adequate water are frequently the focal points of seasonal cleansing, we often forget that movement is an essential component in assisting your body in the elimination of toxins, the enhancement of circulation, and the enhancement of vitality. Over the winter we are often driven to rest and conserve energy but as the weather improves, it’s a great time to get up, get moving and feel amazing!
In this week’s blog post, we will be discussing how including mindful movement into your spring cleanse can make it more effective and put you on the path to feeling more energized and bright. It’s not just hitting the gym and getting in a workout as that’s just one more thing on the to-do list that many of us will never get to. Let’s focus on how we can increase our movement in a way that helps us clean out the old and bring in the new!
Why Spring Is the Perfect Time for a Cleanse
As the days get longer, the flowers start to bloom, and the sun rises earlier and sets later, this time of year will naturally encourage us to be more active. According to Traditional Chinese Medicine (TCM), spring is associated with the liver and gallbladder, organs responsible for detoxification. This fits perfectly with a seasonal cleanse to support these organs in removing accumulated toxins from winter’s heavier foods and reduced activity levels.
In addition to dietary shifts, increasing movement stimulates the lymphatic system, boosts circulation, and supports digestion—all essential for effective detoxification.
The Connection Between Movement and Detoxification
1. It Stimulates the Lymphatic System
Unlike the circulatory system, which has the heart to pump blood, the lymphatic system relies on movement to circulate lymph fluid. Lymph carries toxins and waste products away from the tissues to be eliminated. This is why low-impact movements like walking, yoga, or rebounding (mini-trampoline exercises) are excellent for stimulating lymphatic drainage. It doesn’t have to be another workout but these little things are ideas to work in while you still get your work done. I love having my rebounder next to my desk for a few bounces between clients, I love getting a short walk in after dinner and doing a little morning yoga is a great way to start the day!
2. It Enhances Circulation
Did you know that movement increases blood flow? This is delivering oxygen and nutrients to tissues while removing metabolic waste. Activities such as swimming, cycling, or brisk walking can support cardiovascular health and promote the efficient removal of toxins through the liver and kidneys. We have a family membership to the local pool and as a family we spend time a couple evenings a week splashing around. It doesn’t feel like a workout but it’s extra movement that helps! The spring is the perfect time to break out the bikes and get out for some sunshine! The whole family can get moving together!
3. It Supports Digestion and Gut Health
I want to keep the emphasis on just doing small gentle movement! After a meal, gentle exercise helps regulate digestion by stimulating the muscles of the digestive tract, reducing bloating and supporting regular bowel movements. This aids in the elimination of toxins and waste from the body. Can you get out after dinner with the family pup for a walk around the neighborhood? Once the snow and ice is off the sidewalks this is a great way to support your digestive system and keep your blood sugar more balanced as well!
4. It Reduces Stress and Balances Hormones
One of my biggest pet peeves is when someone tells me to just not stress! Or even worse, when they tell me to “relax”! For most of us chronic stress is part of our lives and we have just learned to deal with it but chronic stress can negatively impact detoxification by increasing inflammation and impairing liver function. This is where mindful movement, including yoga, tai chi, or stretching, helps lower cortisol levels, calm the nervous system, and create balance. Once the cortisol levels are rebalanced, everything will feel better and work better in the body. This does take time however, so try to stick with it!
Best Types of Movement for a Spring Cleanse
I know you are busy and adding just one more thing might feel impossible. I wanted to help by finding things we can do that won’t tip us over the edge! Here are some ideal ways to integrate movement into your spring wellness routine:
Walking in Nature: Fresh air and gentle movement stimulate circulation and lymphatic flow while reducing stress. It’s great for walking the dog, getting the kids out after dinner or scheduling some alone time to just walk and listen to that podcast you have been wanting to learn from!
Yoga and Stretching: Supports flexibility, releases stored tension, and aids lymphatic drainage. This is a great excuse to sign up for a class and get out of the house. It’s also possible to download some great simple videos on YouTube and add in a little stretching before bed or first thing in the morning. Start small and see how it feels!
Rebounding: A fun, effective way to stimulate lymph flow and boost energy. I started rebounding a couple years ago and I am 100% addicted! This is fun for the whole family! My rebounder is in the living room and while the family watches an evening show we take turns bouncing! If bouncing feels like too much, this is also a great way to just get your steps in for the day!
Strength Training: Encourages muscle activation, increases metabolism, and supports healthy circulation. I do recognize that this is going to take a little extra effort. I struggle with finding time to get strength and resistance training in myself! What I have found helps is getting a weighted vest and weights for my ankles and wrists. This way, I can go about my daily activities and get a little resistance in!
Breathwork and Meditation: Supports mental clarity, lowers stress levels, and complements physical movement. If you can find 10 minutes 2x a day to just breathe I promise you will thank me! Meditation takes a little more focus but there are great apps you can download for free if you are like me and need a guided meditation!
Tips for Creating a Balanced Spring Movement Routine
Start Slow: I don’t think you need to jump right into all of this! Begin with 20-30 minutes of gentle movement daily. Listen to your body and gradually increase activity. Even if you start with 10 minutes of extra movement you are doing fantastic!
Stay Hydrated: Support your body’s detox process by drinking plenty of filtered water. This is really important for cleansing the body and once you are moving more you will definitely feel the need to drink a little extra water! If you aren’t into water try some herbal iced teas (unsweetened) as the weather warms.
Combine Movement with Breathwork: Ready to take this to the next level. Try combining a walk with meditation, or incorporate deep breathing with stretching to enhance oxygenation and relaxation.
Prioritize Recovery: Adequate rest and quality sleep are essential for the body to repair and detoxify. Once we get going it’s important that we move but it’s just as important to listen to your body and know when to rest. We glorify busy but don’t forget that you need to rest as well!
The Science Behind Movement and Detoxification
Movement and its role in detoxification are supported by scientific research. Here are three trusted resources to explore further:
Harvard Health Publishing - Regular physical activity improves cardiovascular function and supports toxin elimination through the lymphatic system.
Mayo Clinic - Exercise is shown to reduce inflammation and support metabolic health, aiding in detoxification.
Gao, X., Bian, Q., Ding, W., Qian, H., Li, W., Zhang, G., & Li, X. (2023). Effect of Walking Exercise and Intestinal Cleansing Interval on Bowel Preparation Quality, a Single-Blind, Randomized Controlled Trial. Digestive diseases and sciences, 68(1), 193–201. https://doi.org/10.1007/s10620-022-07526-4
Embrace the Season and Spring Into Wellness
By incorporating movement into your spring cleanse, you’re giving your body the tools it needs to thrive. This month at No Shoes Nutrition we will be focusing on springing into wellness. We want to help you find a way to reach your spring wellness goals! Whether it’s a morning yoga session, a walk in the sunshine, or strength training at the gym, every bit of movement brings you closer to feeling lighter, more energized, and refreshed.
Ready to take your wellness to the next level? Explore personalized nutrition and movement plans at No Shoes Nutrition and embrace a spring full of vibrant health. If you would like to read more about what we have going on at No Shoes Nutrition please sign up for our monthly newsletter and we will keep you up-to-date on our cooking classes, blog posts, podcasts and more!
Visit www.noshoesnutrition.com to learn more and schedule your discovery call.
