When we think of “spring cleaning,” we tend to focus on deep cleaning our homes, closets, and cupboards. Something is refreshing about cleaning, revitalizing, and lightening our spaces after a long, heavy, cold, and dark winter. Many articles and e-guides explain what kinds of cleaners and tools to use and how to perform a spring cleaning in and around the home. But what about our bodies and minds?
The act of cleaning is deeply satisfying, even if it can be strenuous at times. Simply setting goals can invigorate a sense of purpose, triggering a fresh burst of energy. When a task is completed, that sense of purpose and accomplishment can help reduce stress.
It’s easy to approach spring cleaning for health and well-being with enthusiasm, especially as temperatures rise and we no longer need heavy coats, scarves, and gloves. Extended sunshine also serves as a natural motivator to shake off winter sluggishness.
Fasting
A strategic fasting pattern can provide many benefits, including weight loss. It also stimulates autophagy, an endogenous form of “spring cleaning” in which cells recycle or eliminate damaged components. When autophagy is disrupted or malfunctions, toxic substances can accumulate, increasing susceptibility to illness.
There are different types of fasts. Science-backed fasting strategies that promote wellness include intermittent fasting, where food is consumed mindfully within an 8-hour window, followed by 16 hours without food. Prolonged fasting is more extreme, involving very little to no caloric intake for several days or even up to three weeks. However, this approach can lead to brain fog, fatigue, and sharply reduced blood sugar levels.
Other approaches include alternate-day fasting, in which one eats normally one day and consumes fewer than 500 calories the next, and the 5:2 fast, where food intake is normal for five days and restricted for two days.
Diet Change-up
Springtime is the perfect opportunity for making healthy dietary changes.
Following a heart-healthy diet not only protects cardiovascular function but also supports weight loss. Diets rich in omega-3 fatty acids (found in fish), avocados, and nuts provide the healthy fats the heart and brain need to function optimally. Protein should be included in meals; vegans and vegetarians can obtain quality protein from beans. Fiber is another dietary staple, and fresh produce is an excellent source.
Many nutritionists highlight the benefits of a traditional Mediterranean diet, which consists mostly of plant-based foods such as fruits, vegetables, grains, and beans, providing a range of health benefits.
Additionally, the US Department of Health and Human Services has introduced a new food pyramid that prioritizes high-quality protein, dairy, and healthy fats, emphasizing a nutrient-dense, whole-food approach.
Consistent Hydration
Approximately 60% of the human body is water, which is critical for regulating temperature, removing waste, and supporting normal cellular function. Muscles hold more water than fat, making hydration especially important when changing your diet or adding a fasting routine. Proper water intake helps flush out toxins and supports healthy bowel function.
While foods and other beverages contribute to hydration, it is recommended that women consume 11.5 cups (92 ounces) of water per day and men about 15.5 cups (124 ounces).
Best Body-Mind Supplements
A body-mind spring-cleaning routine that combines a nutrient-dense diet, regular hydration, and exercise can be further enhanced with supplements designed to support energy, sleep, stress relief, immunity, and skin health.
Energy with CaffXtend™: This patented ingredient provides natural caffeine for up to 12 hours without overstimulation. In a randomized, crossover study, CaffXtend showed a 400% lower perception of fatigue compared to regular caffeine while enhancing alertness and focus. The time to reach maximum concentration was extended by 391%, with a 22.3% longer half-life.
Improved Sleep Quality with Melotime™: Melotime™, a clinically proven sustained-release melatonin, supports a full night of healthy sleep with a refreshed awakening. A pharmacokinetic study showed that Melotime™ had a five-times longer half-life and a 45% slower time to reach maximum concentration than immediate-release melatonin.
Stress Busting with Prolanza™: Prolanza™, a sustained-release, root-only ashwagandha extract with 20 withanolides (including 10 USP withanolides), promotes calmness with a single daily 150 mg dose. A 60-day, randomized, double-blind, placebo-controlled, clinical study involving 126 healthy adults with mild to moderate stress reported improvements at both 150 mg and 300 mg daily doses compared to placebo. Perceived stress levels improved by 2.7 times and 3 times, sleep quality by 6.7 and 8.3 times, and overall mental well-being by 2.34 and 4 times for 150 mg and 300 mg, respectively.
Immune Boosting with C-Fence™: C-Fence™ provides an optimized vitamin C with a 24-hour sustained release profile, delivering a continuous antioxidant effect in a single daily 500 mg dose. In a randomized placebo-controlled study, vitamin C levels were sustained well above baseline values for 24 hours, with maximum plasma concentration reached in 4.5 hours compared to 2-3 hours for immediate-release formulations.
Skin-Glow Boosting with TurmXTRA™ glow: TurmXTRA™, a water-dispersible turmeric extract, offers 60% total curcuminoids in a clinically substantiated low dose (250 mg). A randomized double-blind, placebo-controlled study involving 96 women aged 18 to 40 found that supplementing with TurmXtra™ glow for 60 days resulted in noticeable skin improvements. The findings were statistically significant: a two-fold improvement in facial skin hydration and a 29% reduction in trans-epidermal water loss starting on day 15; a five-fold improvement in skin gloss and a 16-fold reduction in blemishes and spot intensity after 30 days.
Conclusion
Pulling yourself out of the “winter cave” to begin spring cleaning can feel daunting, but there is great advice from Kia-Rai Prewitt, PhD, a psychologist at the Cleveland Clinic. “Just start somewhere. It can feel overwhelming when we try to tackle too many things at once, and then we tend to procrastinate rather than getting started. Pick one room or space and start there. Once you do that, it can help motivate you to keep going.”
A body-mind spring cleaning routine combining a nutrient-dense diet, proper hydration, exercise, and targeted supplements can serve as a motivating first step towards tackling larger projects and establishing long-term healthy habits.
Reviewed by Sneha Sawant Desai, PhD
