Why Spring Is the True New Year
It’s nearly spring, and there’s a shift in the air—one that feels like “possibility”, like a fresh start. The world around us stretches awake after months of quiet. I love that the days start to get a little longer and that I can go outdoors for walks without bundling up in my heavy winter coats.
I find it odd that we celebrate the new year in the middle of winter, when nature is still. January resolutions feel forced (and they’re rarely effective). But if we take our cue from the seasons, spring is the true new year. It’s a time of renewal, growth, and awakening.
As daylight increases, so do our serotonin levels, boosting our mood and energy. The longer days and rising temperatures also regulate our circadian rhythms, nudging us out of winter’s slowness.
Here's how you can align with spring energy through simple Ayurvedic practices.
Springtime according to Ayurveda.
In Ayurveda, spring is Kapha season, dominated by earth and water elements. Just as melting snow and damp soil create heaviness in nature, we may feel sluggish, congested, or stuck in both body and mind. Seasonal allergies, slower digestion, and low energy are common signs of excess Kapha during this time.
Western science explains these shifts, too:
More mucus production – Warmer temperatures and humidity increase mucus, leading to congestion and allergies.
Metabolism shifts – In winter, metabolism slows to conserve energy. As spring arrives, it readjusts, sometimes causing fatigue.
These changes are natural, and Ayurveda offers simple ways to clear excess Kapha, boost energy, and transition into spring feeling lighter and more vibrant.
5 practices to align with spring energy.
As nature shifts, so should our daily habits. Ayurveda teaches that small seasonal adjustments can help us feel lighter, clearer, and more energized in spring. Here are a few simple ways to align with the season.
#1 - Wake up with nature.
As the sun rises earlier, try waking up with it. Morning is naturally a slow, heavy time of day, and sleeping too late can make you feel sluggish. Research shows that exposure to early morning sunlight helps regulate the circadian rhythm, improving sleep quality and energy levels throughout the day. Morning light also boosts serotonin production, enhancing mood and mental clarity.
Source: National Institute of General Medical Sciences (NIGMS)
#2 - Lighten your diet.
Balance Kapha by favoring warm, light foods like steamed greens, lentils, and broths. Studies show that seasonal eating—consuming foods that naturally grow in a given season—supports gut health and digestion. Pungent spices like black pepper and mustard seeds help break down mucus, while herbs like ginger and turmeric have anti-inflammatory properties that aid metabolism and immunity.
Source: Frontiers in Nutrition, 2020
#3 - Move more.
Spring is the perfect time to reinvigorate your movement routine. Studies confirm that even moderate aerobic exercise, like brisk walking or yoga, boosts circulation and reduces inflammation—both important for clearing seasonal sluggishness. Energizing breathwork techniques, like kapalabhati, increase oxygen levels and stimulate the nervous system, helping to shake off winter lethargy.
Source: Journal of Sport and Health Science
#4 - Cleanse and reset.
Spring is the ideal season for gentle detoxification. Ayurvedic practices like tongue scraping and dry brushing support lymphatic drainage, while warm lemon water in the morning stimulates digestion. Scraping your tongue also reduces bad breath and may reduce inflammation in your gums, according to research.
If you’re looking for a deeper reset, check out my 3-Day Energy Reset for a guided seasonal cleanse
Source: Clinical Oral Investigations, 2019
#5 - Refresh your space.
Just as we clear out the heaviness in our bodies, spring is the perfect time to refresh our physical spaces. Studies show that an organized, clutter-free home can reduce cortisol levels and improve focus and well-being. Get tips on how to use feng shui to improve your space or listen to my interview with feng shui expert Dana Claudat on spring cleaning.
Source: Journal of Environmental Psychology, 2021
Step gently in spring’s renewal.
Spring is an invitation to refresh and begin again—but there’s no need to rush. Just as nature unfolds gradually, so can we. Take a moment to reflect: What have I been nurturing in the quiet of winter that’s ready to bloom? Maybe it’s a new habit, a creative project, or simply a shift in mindset.
Honor this transition in a way that feels natural to you. Set a small intention, journal your thoughts, or create a simple ritual—like lighting a candle at sunrise or taking a mindful walk. Trust your own rhythm, and step forward with clarity and ease.
Be well,
Avanti Kumar-Singh, MD
