As I write this blog post I’m looking out a clear blue sky and sunshine. It’s the first time this year that I think I’ve been able to say that – and it’s the first of March. This has officially been the seventh wettest winter since 1836! And the constant grey skies have taken their toll on many of us – I’m definitely include myself in that!
With the darker days and evenings closing in it can really take a toll on our health. But it is normal to feel more sluggish as our routines slow down, some of us getting as close to hibernation as normal life will allow.
But March is the natural month to start to emerge from our Winter fugg and start looking forward to brighter, warmer days, getting outside and re-engaging with positive routines and lifestyles.
We’re biologically programmed to respond to light, so Spring is the time to recalibrate the body and reset our metabolic responses ready for a more active lifestyle through the Summer.
So Why does Winter Leave Us Feeling Sluggish?
There are, as with everything, various reasons why we’re likely to feel sluggish during the winter.
Circadian rhythm: On a physiological level, shorter days affect our melatonin and cortisol hormone production which can impact on sleep quality and energy on waking. So, from the time that the clocks go back at the end of October we can start to feel changes to energy levels.
Stress load: The end of the calendar year is an intense time for many of us. We have the stress around organising our Christmas festivities, and possible family pressures of expectations, family visitors, and often trying to finish work projects before the Festive break begins.
For some, the darker evenings mean the added family pressure of keeping children occupied – they can’t play out in the garden, or they need more ferrying around between after school activities!
We, ourselves, are unlikely to spend as much time out walking or enjoying the outdoors so our exercise is limited, and our natural exposure to daylight suffers even more.
This all has an impact on the gut-brain axis. As the seasons shift, changes in light exposure, stress load and diet can alter your gut microbiome and vagal signalling, which in turn influence mood, energy, sleep and even how resilient you feel to everyday pressures.
Gut motility and food choices: Changing food choices mean a slowing of gut motility and increasing feelings of bloating and sluggish bowel movements.
Why? Firstly, we often gravitate towards foods that are likely to be lower fibre comfort foods including breads or processed grains.
We are also less like to continue with a diversity of fresh vegetables, possibly due to their available but also due to a preference for hot foods rather than salads.
So do we need a “Spring Clean”?
Our bodies are amazing at cleaning out the system.
Our liver, kidney, lymphatic system and gut are all involved in detoxifying and removing toxins, and other undesirable elements from our bodies.
So, we don’t need to do a “Detox”. Anything extreme is going to add more stress to the system by disrupting blood sugar (it’s the cortisol & insulin see-saw again), so we want to support the body with the right tools to allow it to restore rhythm.
So how do we do that?
5-Pillar Spring Reset Framework
I’ve laid out a 5-pillar process that will help you to reset by restoring rhythm, diversity, movement and nourishment as follows:
Pillar 1: Light & Rhythm Reset
Focus: restore cortisol rhythm and energy.
Restore your circadian rhythm by stimulating cortisol and reducing it at the appropriate times. This will help to restore good gut motility, insulin sensitivity (blood sugar management) and hormone balance.
- Morning daylight exposure within 30 minutes of waking
- Earlier evening wind-down – reduce late-night screens
- Follow a consistent sleep/wake routine so that your body begins to follow a ‘programme’
Pillar 2: Diversify Your Plate
Focus: microbiome renewal.
Get back to supporting your microbiome. Microbial diversity is strongly associated with metabolic and inflammatory health and supports the metabolism of food and excretion of hormones.
- Aim for 30–50 different plant foods weekly (take the 50-food challenge!)
- Actively focus on reintroducing bitter greens (rocket, chicory, watercress)
- Add herbs generously
- Include fermented foods if tolerated
Pillar 3: Gentle Digestive Support
Focus: reducing bloating and stagnation and improving gut motility to ensure proper absorption of nutrients and clearance of hormones and waste.
- Start meals with something bitter to stimulate stomach acid (eg Apple Cider Vinegar)
- Eat slowly, seated, without multitasking – allow the gut to do its job!
- Remove foods that aggravate the gut, that may have crept in over the winter (eg gluten or dairy)
- Ensure you are drinking plenty of water (away from meals) to support the gut motility.
Pillar 4: Blood Sugar Reset
Focus: Stabilise energy and reduce cravings that may have returned due to a relaxation in the diet over Winter. Blood sugar imbalance can impact on your energy, sleep, mood and menopause symptoms.
- Eat 3 meals per day at 5 hour intervals and avoid snacking/grazing
- Ensure you’re including good quality protein with every meal
- Include sufficient fibre per day (aim for 20-30g) from oats, wholegrains, fruit and veg (especially leeks, garlic, onions) and legumes (beans, lentils, chickpeas)
- Finish your evening meal at least 2 hours before bed time.
Pillar 5: Move the Lymph
Focus: circulation and inflammation. The lymphatic system needs stimulation from movement, particularly muscular contraction. If it’s not stimulated, the result can be puffiness or fatigue.
- Get out and walk – briskly
- Rebounding or gentle bouncing
- Strength training – weight bearing exercise helps that muscular contraction
- Deep breathing – breathing from your diaphragm acts like a pump to move lymph
What NOT to Do This Spring
You probably know exactly what’s crept in this Winter and what you need to change to get you back to your best. So make the changes above, but don’t get sucked in to the craziness around drastic programmes like juice cleanses, calorie restriction or gruelling exercise plans.
Support your body with the healthy diet and lifestyle choices that have slipped over the Winter and you’ll be back to yourself in no time.
If you do need help…
If you feel that you’d like structure and support to get you back on track you can join the Longer Days, Lighter You Reset that I’m running from the end of March (to coincide with the clocks going forward!)
Over 3 weeks we’ll introduce changes step by step so that you get back into the right habits in a sustainable way, focusing on one thing at a time.
This will include:
- Addressing dietary imbalances
- Add plant diversity challenge
- Blood sugar audit
- Light and sleep focus
- Movement upgrade
- Reflection and reset intention
In no time at all you’ll find a restored clarity, reduced inflammation, stabilised energy and a calmer digestion.
Final thought
Spring isn’t about doing more — it’s about aligning with what your body has been quietly asking for.
When you restore rhythm, nourish your gut, steady your blood sugar and support circulation, energy returns in a way that feels grounded and sustainable. A thoughtful reset now creates the foundation for clearer thinking, calmer digestion and steadier hormones in the months ahead, so you can feel your absolute best for the coming summer!