10 Healthy Habits to Start Fresh for Spring

first day of spring
I know the calendar says January is the new year but for me it’s the first day of Spring.

Spring is the ultimate time for CHANGE.

Trees and flowers are blooming, grass is turning green, pollen is dropping…

Change is literally IN THE AIR…

We feel that energy too… it’s what makes you want to clean out your closet…

It’s a natural time of “out with the old and in with the new,” for not just our closets, our bodies too. It’s a time of transition which makes it the perfect season to shake up your routine and start a new healthy habit or two… or 10.

That’s why I thought today I’d share with you 10 healthy habits to start this Spring to make this your healthiest year. That’s right, I said healthiest year.

It’s not too late to make this the year you do it – whatever “it” may be. 

I know New Year’s is usually the time to start over, but you know what?…

New Year’s is the worst time to try to change a habit.

It’s cold, no one wants to eat healthy, and who wants to go on a diet after the most fun month of the year anyway?

Spring is the real New Year.

It’s the time when everything else around us – the trees, grass, retail!, is doing that out with the old and in with the new thing. You have to think, there must be something to this…

We should be getting in on this action!

That’s what inspired me to create my new 8-week group jumpstart program – No Rules Nourishment.

It’s about getting a fresh start for a healthier year – in a way that’s fun, positive and non-depriving, and with a built-in support squad all working toward the same get-healthier goal.

Check out the NRN program here.

If you’re looking for something to help you get back into a healthy routine that you can really stick with, that doesn’t have a bunch of dumb rules and restrictions, and makes the whole “being healthy” thing easier, more fun and do-able, I made this for you.

These 10 healthy habits will give you more of a taste for the feel of that No Rules way we do things around here….

10 Healthy Habits for the First Day of Spring

hot lemon water

But first, lemon water

Overnight your body does major clean up getting rid of toxins and repairing from the previous day’s living. So first thing in the morning, you want to flush all of that out. A cup of warm lemon water can really get you going in more ways than one… if you know what I mean. There’s the obvious benefit of just drinking water first thing in the morning…. water, something most all of us can always use more a little more of in our life. Then, adding lemon adds life with natural enzymes, minerals and vitamins – particularly vitamin C. Drinking something warm first thing is nurturing, calming and kind to our system allowing our bodies to wake up gradually and gently.

Eat all the greens

Look around. This time of year everything is so much greener. It’s when everything is sprouting, blooming. If you suffer from allergies, you know this… But nature gives us exactly what we need to thrive and at the start of spring it’s clearly saying, “EAT THIS” showing us all the fresh, bright vibrant greens. Speaking of allergies… adding more greens to your meals can help with this. So take a cue from Mother herself and load up.

Get raw

Spring is a natural time of detoxification and renewal. Eating more raw fruits and vegetables (like this spring detox salad!) is a great way to enhance your body’s own natural detox process with whole foods. There’s no need to do an extreme sort of detox like a juice cleanse or water fast to get detoxifying results. Our bodies are constantly detoxing problem is we do things that get in the way, over burden our detox organs (ie. the liver) and hamper the process (read: booze and dessert). By simply adding in more raw, whole foods, and easing up the burden on the liver, we can really help our use Spring as a natural time to clean up.

Be outside

Isn’t life just so much better when there’s still daylight when you get home from work? Take advantage and get outside. Go for a walk, play in the yard, heck, sit on the porch. Just get out, take in some fresh air and enjoy it. It’s such a beautiful time!


Sweat is one of the main ways our bodies get rid of toxins. We release toxins when we sweat – literally sweating them out. So go get your sweat on…


Breathing is another way toxins leave our bodies. The deeper we breathe, the more oxygen we take in which helps our bodies absorb vitamins and nutrients more efficiently, increases white blood cell counts and helps speed up cell turnover and fills the lymphatic system (the body’s detox super highway) and naturally leads to better detoxification of the body. Take deep breathes that move your belly and exhale fully. Repeat. Do this when you feel overwhelmed, stressed, angry, frustrated, tired… and see if it helps.

Take 5

Taking even just 5 minutes to connect with yourself, or nature, God or a higher power can be like hitting the reset button. It might be meditating, praying, journaling, sitting with your eyes closed… find something that’s your own little “power charge” that you can do when you need it.

Practice gratitude

At some point in the day take a minute and think about (or even better, write down) a few things you are grateful for. Even if it’s just one thing, recognize and appreciate it. Focusing on gratitude can shift your entire mindset and even your whole body chemistry to make you healthier.

Slow down

I know this one can be hard… Spring is a reminder though to “stop and smell the flowers.” When consciously slow ourselves down and take time to relax and enjoy in the company of others or even just ourselves it’s another way to hit that reset button. It recharges us and gives us renewed energy to continue with our day, perhaps at a more even, less harried pace.


Arguably the most important point of all: Play! Spring brings with it such a fun, care free energy. Everything just feels a that much happier, lighter and more free. Think, what would a kid do? They’d run the flowers, roll down the hill, jump in the puddle… do more of that.

Like The Sound of Those…?

Then you’ll LOVE what I have planned for our NRN squad. Get all the details here.

If you have any questions, feel free to email me.

Megan Adams Brown

P.S. If you want support — someone who can look at your complete health history and give you clear direction so you can start feeling better, there are two ways we can work together:

  1. Book a Health Evaluation Session (90 minutes).

    In this 90-minute session we dig deep into what’s going on with your unique body. I review your complete health history and any labs ahead of time. We identify root cause dis-ease dynamics and get you started on your way to better health.

  2. Become a one-on-one coaching client.

    In this 3-month minimum individual coaching program, we combine a functional medicine approach with the support and accountability of health coaching so that you can get the roots of what’s causing your symptoms and implement a personalized plan to reverse them and get you back to feeling like yourself again.

Not sure which option is the best fit? Grab some time to chat with me here and let’s talk through it.

10 healthy habits to start for spring
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