How to align with the Spring Equinox
Happy Nowruz!
While many of us view January 1st as the start of the New Year, different cultures have celebrated the start of a new cycle at different times throughout history. One of the most beautiful and deeply symbolic celebrations is Nowruz, the Persian New Year, which falls on the spring equinox — this year, on March 20th. For those that may not know, I was born in Iran and have celebrated Nowruz my entire life!
Nowruz (pronounced NO-rooz) translates to “new day” and marks the beginning of spring. It’s celebrated in Iran, Afghanistan, parts of Central Asia, and beyond. Unlike the deep, dark days of winter when January 1st rolls around, Nowruz aligns with the natural world — longer days, budding plants, and a collective feeling of renewal. It makes sense on a biological level, too. The arrival of spring signals a time of movement, detoxification, and growth both in nature and within our bodies.
So why not take this opportunity to align with the energy of the season?
Why a Spring Resolutions Makes More Sense
Our bodies and minds are wired to respond to our environment. Think about it: January 1st is a weird time to start fresh. The days are short, it’s freezing, and motivation is at an all-time low. Yet, we pressure ourselves to overhaul our habits when our bodies just want to hibernate.
It takes weeks of consistency in order to truly establish a habit. By trying to start a new one during a time period you feel unmotivated and have a natural inclination to hibernate (like the rest of life on Earth!), you’re setting yourself up for failure.
I stopped making New Year’s resolutions years ago. Instead, I wait for spring.
Spring gives us:
More daylight → Increased vitamin D, improved mood, and better motivation to take action.
Warmer weather → Easier access to fresh, seasonal foods and outdoor movement.
A season of renewal → Just as nature sheds the old to make way for new growth, our bodies are primed to do the same.
It’s a time to wake up, both physically and mentally. Instead of forcing change in the dead of winter, spring offers a natural invitation to refresh and reset.
Spring as the Inner Follicular Phase
For women, spring aligns energetically with the follicular phase of the menstrual cycle — the phase that comes right after menstruation and leads up to ovulation. This is a time of renewal, increasing energy, and mental clarity. Just as the earth awakens from winter dormancy, your body moves from a slower, inward state into one that thrives on new beginnings.
During this phase, estrogen starts to rise, supporting cognitive sharpness, motivation, and an overall lightness. Metabolism is slightly lower, meaning your body naturally craves fresh, hydrating, and nutrient-dense foods.
This is the perfect time to:
Focus on creativity and goal setting, as the brain is primed for problem solving and planning.
Engage in higher energy movement such as strength training, jogging, and high intensity workouts.
Eat lighter foods that mirror the season — leafy greens, sprouts, berries, and lean proteins (more on this later!)
Support gut health and detox pathways, since the liver plays a key role in metabolizing hormones during this phase.
In essence, spring (both seasonally and hormonally) is the time to embrace growth, set new intentions, and take action on the things you want to cultivate. Just as Nowruz marks the beginning of a fresh cycle, so does the follicular phase — a reminder that renewal is a natural and necessary part of life.
Eat with the Season: Aligning Your Diet with Spring
As we transition out of winter, our digestion, metabolism, and nutritional needs shift. The heavy, warming foods that sustained us through colder months give way to lighter, detoxifying, and hydrating foods that help us align with the season’s upward energy.
1. Focus on Leafy Greens & Bitter Vegetables
Spring is nature’s detox season and leafy greens and bitter vegetables play a crucial role in supporting liver function and digestion. These foods help your body eliminate toxins accumulated over winter and prepare for the warmer months ahead.
Examples: Dandelion greens, arugula, spinach, kale, Swiss chard, watercress, mustard greens
Why? These greens stimulate bile production which supports digestion and detoxification. Bitter flavors also help curb sugar cravings and regulate appetite.
How to incorporate: Add them to salads, blend them into green smoothies, sauté them with olive oil & garlic, or toss them into lighter soups.
2. Increase Hydrating & Astringent Foods
Winter often brings heavier, saltier foods that can lead to sluggish digestion and water retention. Spring calls for hydrating foods that help flush out excess water and toxins while promoting cellular renewal.
Examples: Cucumbers, celery, radishes, fennel, asparagus, citrus fruits (lemon, grapefruit, oranges), berries
Why? These foods are naturally cooling, high in water content, and rich in polyphenols which combat inflammation. Many of them also support kidney function and lymphatic drainage.
How to incorporate: Enjoy cucumber or radish slices with lemon and sea salt, add citrus to your morning water, or make a simple fennel and orange salad with olive oil and fresh herbs (if you follow me on Tik Tok you know one of my staple salads is my beets, fennel, radicchio, and orange salad!)
3. Shift to Lighter Proteins
While winter often calls for heavier animal proteins (like slow cooked meats and stews), spring is a great time to transition to leaner and easier to digest protein sources that provide sustained energy without feeling overly heavy.
Examples: Pasture-raised eggs, wild-caught fish, organic chicken, lentils, chickpeas, fermented tofu, tempeh
Why? Lighter proteins require less digestive effort, leaving more energy for cellular repair and detoxification. Fish and legumes are also rich in omega-3s and fiber, supporting gut health and hormonal balance.
How to incorporate: Make a lemony lentil salad, grill fish with fresh herbs, or scramble eggs with asparagus and parsley.
4. Emphasize Gut-Friendly Fermented Foods
Spring is an ideal time to rebalance your gut microbiome. Fermented foods provide probiotics that enhance digestion and immunity.
Examples: Sauerkraut, kimchi, kefir, yogurt, miso, apple cider vinegar
Why? These foods contain live probiotics that help repopulate your gut bacteria, enhance digestion, and improve nutrient absorption. If you struggle with seasonal allergies and histamine overload however, fermented foods can worsen symptoms! Instead, opt for a seasonal probiotic that helps with histamine clearance (you can check out my previous post for all things histamine related!).
How to incorporate: Add a spoonful of sauerkraut to meals, sip on kefir in the morning, or make a salad with apple cider vinegar.
5. Incorporate Liver Supporting Herbs & Spices
Your liver is your body’s main detox organ, and spring is the best time to give it a little extra love.
Examples: Turmeric, ginger, parsley, cilantro, milk thistle, burdock root, dandelion root
Why? These herbs and spices help neutralize toxins, support bile flow, and improve digestion. They also help regulate hormones by aiding in estrogen metabolism.
How to incorporate: Brew dandelion root tea, sprinkle turmeric and ginger into meals, or blend parsley and cilantro with garlic, olive oil, and spices to make a tasty herb sauce on top of veggies and protein.
6. Favor Whole Grains Over Heavy Starches
During winter, we naturally crave root vegetables and denser carbohydrates to keep us warm. In spring, it’s time to lighten up and opt for whole grains that provide steady energy without weighing us down.
Examples: Quinoa, millet, brown rice, farro, buckwheat
Why? These grains are fiber-rich, provide sustained energy, and help balance blood sugar levels as the seasons change.
How to incorporate: Swap out pasta for quinoa bowls, try buckwheat pancakes, or make a spring grain salad with lemon, olive oil, and fresh herbs.
7. Reduce Heavy & Mucus Forming Foods
As the weather warms, your body naturally shifts away from foods that create excess mucus and sluggish digestion.
Examples to limit: Fried foods, excessive refined sugars, processed grains
Why? These foods can lead to congestion, bloating, and inflammation, especially as pollen season begins.
How to adjust: Reduce fried foods and opt for naturally sweet fruits instead of processed sugar.
How to Support Your Body During the Spring Shift
Beyond dietary changes, some additional ways to support your body during the spring transition includes:
Support detox pathway naturally:
Hydration is key! Increase your intake of filtered water, herbal teas (like nettle or dandelion), and lemon water to help flush toxins.
Consider a gentle lymphatic detox through dry brushing, sauna sessions, or lymphatic drainage massage.
Sync with the sun:
Start waking up earlier to align with the longer daylight hours.
Spend more time outdoors in natural light to regulate your circadian rhythm and boost your energy.
Aim to get morning and evening sun exposure.
Move in ways that energize you:
Shift from slower, more restorative winter movement to lighter, more invigorating movement — brisk walks, Pilates, hiking, or dancing.
Incorporate twists and breath work to support digestion and detoxification.
Spring Supplements to Support Your Health:
Liver supporting herbs: Milk thistle, dandelion root, and burdock root to help your body detox.
Quercetin & stinging nettle: Great for managing seasonal allergies naturally.
Probiotics: As we shift seasons, our gut microbiome benefits from extra support to prevent bloating and sluggish digestion.
Magnesium & B vitamins: To combat spring fatigue and support energy metabolism.
Bringing Nowruz Into Your Life
Whether you celebrate Nowruz or not, the themes of renewal, growth, and vitality are universally beneficial. This time of year is an invitation to clear out the old (both physically and mentally) and step into a fresh, new cycle.
Here are a few ways to honor the season:
Declutter: In Persian tradition, “khooneh tekouni” (spring cleaning) is a big deal — it represents clearing out stagnant energy to make space for the new. This applies to your home, diet, and even your mindset.
Set intentions: Instead of resolutions made in the dead of winter, consider setting new intentions that align with the upward energy of spring.
Celebrate the return of warmth & growth: Spend time in nature, embrace seasonal foods, and allow yourself to embrace the shift.
However you welcome the season, may it be a time of vitality, growth, and renewal. Happy Nowruz, friends!