I hope everyone is having a great week! The year is flying by and before summer creeps up on us, I wanted to go over some nutritional and lifestyle tips for the Spring season. The Chinese believed that the seasons have a cyclical influence on human growth, development, and well-being. Climatic changes occur with each season and the best way to stay healthy is to live in harmony with these changes.
Spring represents new beginnings, cleansing, and rejuvenation. This is when seeds sprout into plants, flowers bloom, and the sun shines brightly. It is the time of year to wake up early with the sun and take walks in the morning. It is a time to be active and expend energy. These are all yang activities that reflect the “ascending and active nature of spring.” If you look at plants and vegetation in the spring, their actions mimic this yang action. Plants and flowers grow upwards towards the sun after a time of hibernation during the winter.
The five elements of Chinese medicine are wood, fire, earth, metal, and water (more on this fundamental concept soon). Spring is represented by the Wood element. Wood symbolizes plants, nature, and new growth, all seen during the spring season. The internal organ associated with spring is the liver and gallbladder. If you recall my post from last month on the external pathogenic factors and spring wind, the liver is the organ that is most affected during the spring (read more here), which is why we should pay close attention to the liver and gallbladder during this time.
Usually during spring, we should eat less, and even occasionally fast, to cleanse the body of the fats and heavy foods eaten during winter. Have you noticed that during the holiday season you may eat more heavy and fatty foods, feeling the need to go on that healthy detox diet after the new year? The Spring diet should be the lightest and the foods should represent the yang, ascending, and expansive qualities of spring. These foods include young plants, fresh greens, and sprouts. It is best to avoid salty and heavy or fattier foods which have a more sinking and descending energy. These types of foods stagnate the liver which can lead to indigestion and other liver problems.
Here are some basic concepts to remember about the Spring season:
- Five elements: Wood
- Organs: Liver and Gallbladder
- Sense Organ: Eyes/Sight
- Tissue: Tendons and sinews (ligaments)
- Emotion: Anger and impatience
- Voice Sound: Shouting
- Fluid Emitted: Tears
- Paramita (Way to correct imbalance): Patience
- Enviromental Influence: Wind
- Development: Birth
- Color: Green
- Taste: Sour
- Direction: East
“Spring” into Spring
1) Eat your Greens – The color green is associated with springtime and the liver. As I mentioned above, this is the time to eat, fresh leafy greens, sprouts, young plants, and raw foods. This will ultimately strengthen your liver and improve it’s overall function, which is to control the overall smooth movement of Qi in our bodies (review the function of Qi here).
2) Stretch, stretch, and stretch! – The liver controls our tendons and ligaments. When we are at rest, the liver stores our blood and releases blood to our tendons during activity, which helps to maintain flexibility and tendon health. When we are stressed, angry, and impatient, this tightens our tendons making us less flexible physically. When we are less flexible physically, we also become less flexible emotionally which leads to more anger and impatience as well as other aggressive emotions (review the emotions associated with the liver here). Take time to stretch a little every morning. In general, it is important to stretch every day, all year round.
3) Protect your Eyes – Our eyes are a reflection of our liver health and vice versa (i.e., if your liver is healthy, your eyes are also healthy). Make sure you wear sunglasses with UV protection when you are outdoors and rest your eyes after long periods of time in front of the computer. Supplement with Omega-3’s which contain DHA crucial for eye health (review Omega-3’s here). Lutein and zeaxanthin supplements may also be helpful for those with more serious eye issues (more on these supplements later).
4) Eat Sour Foods – The flavor associated with the liver is sour (review The Five Flavors here). Sour flavored foods can stimulate and strengthen the liver. An easy way to do this is add slices of lemon into your water, which will also help to stimulate digestion. Squeezing lime onto beef or chicken is a great way to brighten flavors. Using oil and vinegar in your salad dressing is also a simple way to add “sour” to your diet.
5) Increase Outdoor Activities – Outdoor activities are yang in nature and will also help move stagnant liver qi. Hiking, swimming, and biking are all great outdoor activities that will easily stimulate and circulate energy.
Raw Food During Spring
Spring, which is the first season of the year, also represents youth, vitality and raw energy. Because of this, raw and sprouted foods can be eaten more during the springtime, which reflect the young and early stages of food. Raw foods are cleansing and cooling. According to Ayurvedic medicine, raw foods are vatic (vata) or “wind-like” which encourages quickness, rapid movements, and outward activity, much like yang energy.
Raw foods should be consumed more in those with heat signs, those living in warmer climates, and during times of greater physical activity. A little bit of raw food daily is cleansing for the body, and should be consumed more during spring and summertime. However, be careful not to overdo it with raw foods as it can also weaken digestion and may cause excessive detoxification of your system, resulting in fatigue and stomach symptoms like indigestion and diarrhea. Do not eat raw foods if you have bowel inflammation or weakness and deficiency symptoms.
Finally, when you’re cooking during the spring, it’s best to cook food for shorter periods of time, but at higher temperatures. This way, your food is not thoroughly cooked, especially the inner part of the food, preserving some of the raw energy of the food. Also if using oil, quick high temperature sauteing or stir frying is the best way to go.
Happy spring eating!
In health and wellness,
Healing with Whole Foods by Paul Pitchford