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Spring Detox – What and Why?
In nature, the Spring season signifies rebirth, renewal, and growth.
In many cultures, there is the practice of Spring cleaning, an annual event to thoroughly clean the home and living space, to remove dirt and unwanted stuffs accumulated during the past year.
What about for our body? There is also the notion of Spring Detox or Spring Cleanse.
You may have heard or know of someone who does a detox/cleansing diet protocol during Spring to facilitate removal of toxins from the body.
Ancient health practices, such as Ayurveda and Traditional Chinese Medicine originated from India and China respectively, consider Spring an important time to remove excess toxins and stagnation accumulated in the body throughout the winter months.
These ancient health practices consider the biological rhythm of the human body to be synchronized with the rhythm of the nature, including seasonal change, and therefore support the body accordingly through diet, lifestyle and other therapeutic protocols.1,2
Modern scientific research has also confirmed that the human body has a circannual rhythm, which is an annual biological clock that allows the body to adapt to seasonal change in nature. This is on top of the more well-known circadian rhythm, i.e., the 24-hour biological clock that adapts to light-dark cycles.
In additional the circannual rhythm adaptation, our behavioral (diet, lifestyle) changes during wintertime also affect the physiology of the body.
To find out more on what scientific research showed about changes happening to the body during wintertime and the importance and goals of Spring Detox in supporting the body to restore balance, please continue reading this article below.
Topic List
What Happens to the Body During Wintertime?
Weight and Body Mass Index (BMI)
The Importance and Goals of Spring Detox
What Happens to the Body During Wintertime?
As mentioned above, the human body has a circannual clock that adapts to seasonal change.
In addition, physical activity levels tend to decline during winter months due to shorter daylight, colder temperature, and general lack of motivation and energy during wintertime (see further details below on mood change during wintertime).3
There are also other behavioral (diet, lifestyle) changes during wintertime, as discussed below.
All of these affect the physiology of the body during wintertime, as summarized below.
Vitamin D Levels
The skin requires UVB radiation from sunshine to make vitamin D.
Even in clear sky condition, the amount of UVB radiation available depends on the angle at which the sun’s rays strike the earth.
During the winter months, depending on the latitudes, the amount of UVB radiation available for vitamin D synthesis can be significantly reduced. 21
Latitude was found to be a major risk factor for vitamin D deficiency. The higher the latitude, the higher the risk of deficiency.21
Vitamin D deficiency is associated with a wide range of health conditions including poor immune health, chronic inflammation and autoimmune disorders, CVDs, diabetes, poor gut health, poor liver health, cancer, poor bone health and poor mental health such as depression and schizophrenia.21
Weight and Body Mass Index (BMI)
Weight (and BMI) gain during the winter months has been attributed to consumption and over-consumption of calorie-dense foods especially during the holiday months (e.g., from mid-November to mid-January in the US), as well as lower physical activity level.4,5
The weight gained during the holiday months was found to contribute to more than half of the weight gained annually.4
Besides the holiday months, in general, winter months are associated with higher calorie intake which may be attributed to increased appetite due to increased basal metabolic rate (part of the thermogenic or heat-producing effects of the body).6,7
The body being in a more inflammatory state or chronic inflammation during wintertime as explained in section below, is also an important contributor to weight gain and obesity.
Cardiovascular (Heart) Health
Obesity is a risk factor for cardiovascular diseases (CVDs). Weight gain during the winter months as discussed above therefore increases the risk of CVDs.
Studies showed that bad cholesterol (LDL) levels and total cholesterol levels peak during the winter months, which may be attributed to the same behavioral and metabolic factors as obesity.8,9
Blood pressure (BP) levels also exhibit seasonal variation, wherein BP levels peaks during winter months. Cold temperature is a major contributor. At low temperature, blood vessels constrict to suppress heat dissipation through the skin, resulting in a rise in BP.10,11
In addition, cold temperature induces shivering, resulting in increased heart rate. Platelet activation (which leads to blood clotting) and inflammation also increase in response to cold temperature. The physiological response to cold is more prominent in individuals who are not yet acclimatized to cold weather.13
Vitamin D deficiency, as previously discussed, is also an important risk factors for CVDs.
The increased risk of CVDs due to the above-mentioned factors is reflected in the incidence and mortality rate of CVDs that peak during the winter months.12,13
Blood Glucose Levels
Insulin resistance (IR) and blood glucose levels (BGLs) were also found to be elevated in the winter months compared to the summer months.14,15
Obesity, especially accumulation of abdominal fat tissues increases the risk of IR and elevated BGLs.
Increased inflammation during the winter months, as discussed below, is also a major culprit to IR and elevated BGLs.
Immune Health
Studies found that the composition of immune cells in the body varies according to season.16
The immune system exhibits a pro-inflammatory state during wintertime.16
In addition to the above immune adaptation to winter climate, certain dietary, lifestyle, and environmental factors during the winter months can further promote inflammation in the body:
- Obesity, especially accumulation of abdominal fat tissues.
- Increased consumption of foods that promote inflammation, including saturated fats, processed foods, refined sugars and refined carbohydrates, and foods cooked in high and dry heat, especially during the holiday months.
- Reduced consumption of antioxidant-rich and anti-inflammatory foods including whole fruits and vegetables.
- Excessive alcohol consumption during the holiday months.
- Sedentary lifestyle and lack of physical exercise.
- Vitamin D deficiency due to lack of ultraviolet B (UVB) exposure, and without adequate vitamin D supplementation.
- Exposure to toxins in particular indoor pollutants (e.g., dusts, and volatile organic compounds which can be up to 10 times higher indoor than outdoor) due to substantial amount of time spent indoor and lack of ventilation during the winter months. (See my previous article for more detail: How Toxins Affect Your Health and Tips to Reduce Toxic Load.)
When inflammation becomes chronic, it leads to on-going cell and tissue damage, and dysfunction in the body. Chronic inflammation is a major culprit to many chronic diseases, including CVDs, type-2 diabetes, obesity as mentioned above, as well as many other chronic diseases. (See my previous article for more information: Why Adopt an Anti-inflammatory Diet & Lifestyle and How?).
During wintertime, immune defense against infections tends to be weakened, which is reflected in increased incidence of certain infections such as influenza and other respiratory tract infections during wintertime. One important contributing factor is vitamin D deficiency due to lack of UVB exposure.17,18
Certain autoimmune diseases including rheumatoid arthritis and multiple sclerosis exhibit increased clinical severity, disease activity and relapse during wintertime. This may also be attributed to vitamin D deficiency.17,19
Gut Health
Diet affects gut and gut microbiota health.
Factors that can be detrimental to gut and gut microbiota health during the winter months include:
- Increased consumption of saturated fats, processed foods, refined sugars and refined carbohydrates, and foods low in fibers, especially during the holiday months.
- Reduced consumption of antioxidant-rich and anti-inflammatory foods including whole fruits and vegetables.
- Excessive alcohol consumption during the holiday months.
- Vitamin D deficiency due to lack of UVB exposure, and without adequate vitamin D supplementation.
Gut and gut microbiota dysfunction not only affects digestion and absorption of nutrients, but also has far-reaching, detrimental effects on the health of the rest of the body (including immune health, brain health, metabolic health, liver & detox health, etc.). (For more information, see my previous articles: Tips to Promote Gut Health for a Healthy Body & Mind, Why Your Gut Feeling Matters).
Liver Health
A number of dietary, lifestyle and environmental factors can negatively affect liver health and contribute to liver dysfunction during wintertime:
- Metabolic disorders/diseases including obesity, type-2 diabetes, high blood pressure, heart disease, as previously discussed.
- Excessive alcohol consumption during holiday months.
- Gut and gut microbiota dysfunction as described above.
- Consumption of added sugars and high fructose corn syrup in processed foods.
- Exposure to toxins in particular indoor pollutants due to substantial amount of time spent indoor during the winter months.
- Vitamin D deficiency due to lack of UVB exposure, and without adequate vitamin D supplementation.
Studies showed that the blood serum biomarkers in liver function test, i.e., aspartate aminotransferase (AST) and alanine aminotransferase (ALT) levels increase during wintertime. Increased AST and ALT levels may correspond to liver injury or disease.20
Liver conducts over 500 vital function in the body. Liver is a major detox organ in the body. Liver also plays important roles in immune surveillance against blood-borne pathogens. Liver dysfunction can therefore lead to wide-spread health issues. For more details, please check out my previous article: Take Care of Your Liver for Healthy Immunity and Overall Wellness.
Mood Change
During autumn or winter, some people in the northern latitudes suffer from seasonal depression symptoms known as seasonal affective disorder (SAD).22,23
The symptoms experienced can be mild to severe. Common symptoms include lethargy, increased appetite and overeating, carbohydrate craving, depressed mood, over-sleeping, and weight gain.22,23
In its milder form, the term “winter blues” is used to describe subsyndromal SAD.24
Overeating, and lack of physical activity due to lethargy and over-sleeping, can lead to weight gain and obesity during wintertime as previously discussed.22,23
In northern latitudes, the prevalence of SAD is estimated to be about 10%.22,23
Short daylight and long darkness are considered the major contributors which affect the circadian rhythm, promote over-production of melatonin and lower serotonin activity.22,23,24
The Importance and Goals of Spring Detox
Spring is a crucial time to support the body in restoring balance, and countering the negative effects described in the previous section.
Some of the goals and steps for Spring Detox include:
- Support immune health and calm the inflammation in the body (see tips in Why Adopt an Anti-inflammatory Diet & Lifestyle and How?, How to Support Your Immune Health – See What Scientific Research Showed).
- Remove excess weight gained during wintertime, through healthy diet and adequate physical exercise.
- Reduce toxic load in the body (see tips in How Toxins Affect Your Health and Tips to Reduce Toxic Load).
- Support liver health (see tips in Take Care of Your Liver for Healthy Immunity and Overall Wellness).
- Support gut health (see tips in Tips to Promote Gut Health for a Healthy Body & Mind).
- Take vitamin D supplement if necessary. It is important to check for vitamin D levels during regular blood tests.
Note that the above steps can also be taken during wintertime as preventive measures.
Related Articles
Tips to Promote Gut Health for a Healthy Body & Mind
How to Support Your Immune Health – See What Scientific Research Showed
Why Adopt an Anti-inflammatory Diet & Lifestyle and How?
How Toxins Affect Your Health and Tips to Reduce Toxic Load
Take Care of Your Liver for Healthy Immunity and Overall Wellness
References
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- Mukherjee PK, Harwansh RK, Bahadur S, et al. Development of Ayurveda – Tradition to trend. J Ethnopharmacol. 2017;197:10-24. doi:10.1016/j.jep.2016.09.024
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- Bhutani S, Wells N, Finlayson G, Schoeller DA. Change in eating pattern as a contributor to energy intake and weight gain during the winter holiday period in obese adults. Int J Obes (Lond). 2020;44(7):1586-1595. doi:10.1038/s41366-020-0562-2
- Hirsh SP, Pons M, Joyal SV, Swick AG. Avoiding holiday seasonal weight gain with nutrient-supported intermittent energy restriction: a pilot study. J Nutr Sci. 2019;8:e11. Published 2019 Mar 25. doi:10.1017/jns.2019.8
- Stelmach-Mardas M, Kleiser C, Uzhova I, et al. Seasonality of food groups and total energy intake: a systematic review and meta-analysis. Eur J Clin Nutr. 2016;70(6):700-708. doi:10.1038/ejcn.2015.224
- Ma Y, Olendzki BC, Li W, et al. Seasonal variation in food intake, physical activity, and body weight in a predominantly overweight population. Eur J Clin Nutr. 2006;60(4):519-528. doi:10.1038/sj.ejcn.1602346
- Wang D, Yu S, Zou Y, et al. Data mining: Seasonal fluctuations and associations between thyroid stimulating hormone and lipid profiles. Clin Chim Acta. 2020;506:122-128. doi:10.1016/j.cca.2020.03.012
- Casteel B. Cholesterol Levels Vary by Season, Get Worse in Colder Months. American College of Cardiology. https://www.acc.org/about-acc/press-releases/2014/03/27/13/50/joshi-seasonal-cholesterol-pr. Published 2014.
- Goyal A, Narang K, Ahluwalia G, et al. Seasonal variation in 24 h blood pressure profile in healthy adults- A prospective observational study. J Hum Hypertens. 2019;33(8):626-633. doi:10.1038/s41371-019-0173-3
- Umishio W, Ikaga T, Kario K, et al. Cross-Sectional Analysis of the Relationship Between Home Blood Pressure and Indoor Temperature in Winter: A Nationwide Smart Wellness Housing Survey in Japan. Hypertension. 2019;74(4):756-766. doi:10.1161/HYPERTENSIONAHA.119.12914
- Stewart S, Keates AK, Redfern A, McMurray JJV. Seasonal variations in cardiovascular disease. Nat Rev Cardiol. 2017;14(11):654-664. doi:10.1038/nrcardio.2017.76
- Fares A. Winter cardiovascular diseases phenomenon. N Am J Med Sci. 2013;5(4):266-279. doi:10.4103/1947-2714.110430
- Kamezaki F, Sonoda S, Nakata S, et al. Association of seasonal variation in the prevalence of metabolic syndrome with insulin resistance. Hypertens Res. 2013;36(5):398-402. doi:10.1038/hr.2012.197
- Partonen T. During winter the body resists insulin. Hypertens Res. 2013;36(5):390-391. doi:10.1038/hr.2012.227
- Dopico XC, Evangelou M, Ferreira RC, et al. Widespread seasonal gene expression reveals annual differences in human immunity and physiology. Nat Commun. 2015;6:7000. Published 2015 May 12. doi:10.1038/ncomms8000
- Paynter S, Ware RS, Sly PD, Williams G, Weinstein P. Seasonal immune modulation in humans: observed patterns and potential environmental drivers. J Infect. 2015;70(1):1-10. doi:10.1016/j.jinf.2014.09.006
- Abhimanyu, Coussens AK. The role of UV radiation and vitamin D in the seasonality and outcomes of infectious disease. Photochem Photobiol Sci. 2017;16(3):314-338. doi:10.1039/c6pp00355a
- Watad A, Azrielant S, Bragazzi NL, et al. Seasonality and autoimmune diseases: The contribution of the four seasons to the mosaic of autoimmunity. J Autoimmun. 2017;82:13-30. doi:10.1016/j.jaut.2017.06.001
- Miyake K, Miyake N, Kondo S, Tabe Y, Ohsaka A, Miida T. Seasonal variation in liver function tests: a time-series analysis of outpatient data. Ann Clin Biochem. 2009;46(Pt 5):377-384. doi:10.1258/acb.2009.008203
- Leary PF, Zamfirova I, Au J, McCracken WH. Effect of Latitude on Vitamin D Levels. J Am Osteopath Assoc. 2017;117(7):433-439. doi:10.7556/jaoa.2017.089
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- Forneris CA, Nussbaumer-Streit B, Morgan LC, et al. Psychological therapies for preventing seasonal affective disorder. Cochrane Database Syst Rev. 2019;5(5):CD011270. Published 2019 May 24. doi:10.1002/14651858.CD011270.pub3
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