After a tough season for our immune systems, it's time for spring! This season is also full of challenges. It represents the awakening of nature and new energy. However, after winter, our bodies are often tired, physically and/or mentally, so it's important to revitalise and help them through this new season to make the most of it.

One of the challenges is seasonal allergies. We've already seen how to prepare for them at the end of winter. In spring, it would be a good idea to step up the work and go even further with appropriate supplements. You could, for example, turn to a flavonoid: quercetin. Flavonoids are plant compounds (flowers, fruits, vegetables); these pigments, which occur naturally in plants, have many beneficial effects on the body. Quercetin, for example, is very useful in reducing allergic reactions, the risk of asthma and inflammation.

In traditional Chinese medicine, spring is the season of the liver (remember, naturopathy uses the same principles). So if you're feeling anxious, have dull skin, bad breath or restless sleep, it could be a sign that your liver needs some love and detoxification. So if you're not pregnant or breastfeeding and you're not suffering from any illnesses, this is the ideal time of year to look after your liver.

In naturopathy, spring is the preparation for the end of winter. Once the season begins, the challenges for naturopathy are as follows:

• Optimising the immune system to prevent allergies
• Treating the liver
• Treat various seasonal illnesses
• Preparing for the summer

Why and how to optimise your body?

To maintain homeostasis and health, we need to help our bodies during this season. We often feel that the transition to spring is easier. The sun shines brighter and the temperature becomes milder. But certain conditions will attack and tire the body, and this is where naturopathy comes in.

Allergic reactions

Without going into detail about the mechanisms of allergy, remember that it is an abnormal, inappropriate and exaggerated response by the immune system. This "failure" has many unpleasant and stressful consequences for the body, such as:

Allergic rhinitis

This is an inflammation of the nasal mucous membranes following an allergic reaction that has been sensitised by an allergenic antigen. This immune response causes blood vessels to dilate and secretions to increase. All this leads to the appearance of allergic rhinitis symptoms, such as:

• Sneezing
• Nasal congestion
• Runny nose
• Itchy nose

Asthma

Asthma is a chronic respiratory disease characterised by narrowing of the airways. Asthma is characterised by repeated episodes of the following symptoms:

• Wheezing
• Shortness of breath
• Tightness in the chest 
• Coughing

Allergic conjunctivitis

This is an inflammation of the conjunctiva. This is the membrane that lines the front of the eye and the inside of the eyelids. The main signs of allergic conjunctivitis are:

• Red eyes
• Watery eyes
• Eyelid oedema
• Eyelid discharge
• Itching or watering of the eyelids

Obviously, this list is not exhaustive and other reactions are possible. Avoiding the allergen is the most effective treatment, but it's not always possible. That's why, in addition to the basic work started at the end of winter, there are natural recommendations for this type of disorder.

Understanding detox

Detoxification has become increasingly popular over the last 20 years. You hear all sorts of things about them these days. The "detox" argument is also increasingly being used by marketing departments to sell certain products that supposedly help eliminate toxins... which does a great disservice to the concept.

Before I go any further, I'd like to make one point clear: I'm going to use the term "detox" in this app to make it easier to understand, but I'm not a fan of the term. It seems too connotative and inappropriate.

Since the body has very effective detoxification and protection mechanisms, I prefer to speak of a cure in which we "over-ask" the immune system to help it evacuate metabolic waste and toxic compounds. The aim is to help the body get rid of them more easily.

Let's look at some examples:

• Gout is linked to the body's inability to eliminate uric acid properly.
• Many neurological diseases are due to an accumulation of mercury and/or other toxic metals from the environment.
• Heavy metals and persistent organic pollutants (POPs) are not easily metabolized and tend to accumulate in fat cells.

As with allergies, the best approach is to eliminate the cause, but that's not always easy! That's why, in most cases, it's easier to restore balance by supporting the immune system with detoxifying ingredients.

At this time of year, naturopathy can help to revitalise and detoxify your body and calm your immune system.

So we'll be working in different directions:

• An anti-allergy and detox diet and lifestyle
• Use of medicinal plants according to the season

Understanding the role of the liver

The liver is a complex and extremely important organ in the body. Naturopathy often focuses on this organ, but what exactly does it do? Anatomically, the liver is made up of two parts: the left lobe (one third of the volume) and the right lobe (two thirds of the volume). These two parts are separated by something called the falciform ligament.

What's more, the liver alone weighs an average of 1.5 kg! It is highly vascularised, mainly by the hepatic artery (oxygen supply) and the portal vein (nutrient supply from the intestines). Although this organ is part of the digestive system, it has several functions:

• Break down toxic substances
• Synthesising most blood proteins
• Storage and distribution of nutrients from digestion
• The production of bile

Without going into all the functions, let's look at the one related to the breakdown of toxic substances, detoxification, which we talked about earlier. Certain toxic compounds are transported through the bloodstream to the liver. Its role is to convert these substances into new, non-toxic products. Some of these new compounds are lipophilic (soluble in fats) and are sent to the bile and then to the intestines to be excreted in the faeces. Other breakdown products are hydrophilic (soluble in water) and enter the blood, where they are transported and filtered by the kidneys. They are then excreted in the urine. Note that this process is identical for medicines and plants taken orally. They reach the liver in the same way. Because the liver considers these molecules to be toxic, it absorbs and eliminates some of the active ingredients.

Eating in spring

Support and optimise the liver

First, you need to help your liver reduce its toxic load. To do this, avoid ultra-processed foods or foods with additives, and use organic farming whenever possible to limit exposure to pesticides.

Secondly, you should know that the liver likes bitterness, which it experiences when it comes into contact with certain chemical molecules, such as glucosides, certain alkaloids, natural antioxidants, magnesium, calcium and ammonium, ether and other substances.

Bitterness has several functions:

• Stimulates appetite: the body responds to this flavour by secreting saliva and gastric juices.
• Stimulates liver function, allowing the liver to secrete more bile, which aids digestion and cleanses the liver of toxins.

The bile secretions then stimulate intestinal peristalsis, allowing more waste to be expelled. For a list of bitter foods to try, see the "Special foods and how to prepare them" section below.

Optimise your immune system

Unlike in winter, you don't need to "boost" your immune system, but rather optimise it so that it doesn't degenerate into an allergy attack. So, as we saw earlier, you need to take care of your gut microbiota so that your immune system can respond effectively to potential allergens.

The next step is to avoid foods that release histamine (a molecule involved in allergic reactions), such as chocolate, sauerkraut, sausages, fermented cheeses, certain fish (tuna, sardines, salmon, anchovies, herring, canned fish), shellfish, wine and beer.

Nutrients to watch out for in spring

Some nutrients for allergy sufferers:

• Vitamin C: anti-inflammatory and antihistamine
  • Sources: chives, guava, yellow peppers, lychee, blackcurrants, thyme, kiwi, papaya, mango, peppers, garlic, horseradish, broccoli
• Proanthocyanidins: antihistamine
  • Sources: grapes, raspberries, blueberries, cocoa, red rice husks, peanut shells
• Quercetin: anti-inflammatory and antihistamine
  • Sources: capers, lovage, red onions, apples, grapes, red wine, berries (blueberries, cranberries, gooseberries, etc.), broccoli, citrus fruits, cherries and tea.
• Vitamin B6: anti-inflammatory and antihistamine
  • Sources: peppers, chilli peppers, sage, cabbage, cod, turkey, bananas, papaya, seaweed, spirulina, alfalfa, mint, feverfew
• Zinc: antihistamine and also helps repair tissues
  • Sources: oysters, pumpkin seeds, meat, sardines, garlic, echinacea, euphorbia, cayenne pepper
• Magnesium: antihistamine
  • Sources: chives, mint, pumpkin seeds, cocoa powder, dill, celery, etc.
• Manganese: antihistamine
  • Sources: cloves, turmeric, cardamom, ginger, cinnamon, walnuts, chocolate, buckwheat, lima beans, pineapple, etc.
• Omega 3: anti-inflammatory
  • Sources: rapeseed oil, walnut oil, linseed oil, mackerel, cod, sardines, etc.

Some detox nutrients:

• Dietary fibre: increasing your intake of soluble fibre is known to help eliminate toxic metals (mercury, arsenic, cadmium, lead).
  • Sources: prunes, dried figs, white and red beans, oatmeal, carrots, leeks, cabbage, spinach.
• Selenium: helps reduce mercury levels in the body
  • Sources: Brazil nuts, liver, yellow mustard seeds, cod, mussels, cuttlefish
• Sulphur: helps eliminate heavy metals
  • Sources of sulphur in the form of amino acids present in proteins: meat, fish, pulses, cereals, eggs, etc.
  • Sources in the form of sulphur compounds in alliaceous plants: garlic, onions, shallots, chives, leeks and brassicas: cabbages, turnips, radishes.
  • Sources in the form of sulphates in tap water and mineral water
• Indole-3-carbinol: an enzyme inducer that deactivates toxins
  • Sources: vegetables from the Brassicaceae family - watercress, cabbage, spinach, broccoli, cauliflower, chard and Brussels sprouts

Food and its preparation

In Chinese medicine, spring begins on the 4th of February. It's a time when nature awakens and regains its vitality, the human organism is revitalised, blood circulation intensifies and needs to be regulated. In traditional Chinese medicine, the liver is also responsible for the distribution and regulation of blood by storing it. In terms of energy, the liver is an important organ for the Chinese. It ensures that qi (energy) flows smoothly throughout the human body. It also helps the spleen and stomach to perform their functions effectively during digestion.

Stagnation of liver qi blocks the flow of bile, which can cause belching, a bitter taste in the mouth and iteritis.

Food to be served should be seasonal and spicy: onions, spring onions, garlic, coriander, ginger, basil, dill, fennel, bay leaves, sprouts, sprouted seeds, Swiss chard, rocket, new potatoes, asparagus and eggs. Preferably steamed.

To support your liver, you should also remember to eat regularly:

• Eating bitter foods
• Certain medicinal and aromatic plants: yarrow, burdock, marigold, chamomile, date, milk thistle, fenugreek, ginger, bay leaf, rosemary, verbena, etc.
• Certain vegetables: Brussels sprouts, artichokes, black radish, celery, cucumber, etc.
• Certain fruits: lime, grapefruit, papaya, apricot
• Certain salads: chicory, dandelion, radish, endive
• Certain oils: olive oil
• Increase your intake of green leafy vegetables
• Eat citrus fruits and small red and black fruits
• Eat garlic, onions, spices and herbs regularly
• Eat a moderate amount of protein from a variety of sources every day

For detoxification:

• Coriander: recognised as a heavy metal chelator

For allergies and to avoid allergenic foods:

• Quail eggs
• Sources of omega-3: several studies suggest that regular consumption of oily fish such as sardines, mackerel, tuna, etc. has a protective effect against allergic diseases.

Spring Lifestyle

Seasonal stretches

Half moon pose 

This posture is ideal for stimulating the gallbladder meridian.

• Lie on your back and stretch your arms above your head and the whole of your lower body.
• Then cross your left ankle over your right ankle and grasp your left wrist with your right hand.
• Then tilt your torso to the right to stretch the left side of your body. Try not to stretch your whole body and breathe deeply and slowly in the area you are stretching. Hold this position for 2 minutes.
• Then relax and return to the starting position, stretching your body lengthways again before switching sides.
• Next, cross your right ankle over your left ankle and grab your right wrist with your left hand.
• Then form a crescent towards the right. Once again, don't tense up and breathe during the stretch with full awareness. Hold this posture for a further 2 minutes.

The butterfly at rest

This posture is ideal for stimulating the gallbladder, liver, kidneys and bladder.

• Lie on your back, bend your legs and press your arches together (as if you were making a diamond shape with your legs).
• Then bring your feet as close as possible to your lower back and deeply relax your hips, knees and ankles.
• Breathe slowly through your belly.
• Hold this pose for 5 minutes, then gently bring your legs together and press your knees against your chest.
• You can then extend your legs.
• Note: if this posture is too intense, you can place small pillows under your thighs and shoulder blades.

Head turned at the knee

For this posture, it's best to keep your eyes open.

• Stretch your legs out in front of you, respecting your limits.
• Bend your right leg so that the heel of your right foot rests on your pubic bone. The spine remains straight.
• First, turn your torso slightly to the right.
• Then tilt your torso to the left, maintaining this slight twist.
• Stretch out your left arm to emphasise the stretch and, if you can reach them, grasp the toes of your left foot.
• Breathe deeply for 2 minutes.
• Then, very gently, return to the centre and change sides.

Spring rituals

1. Take the opportunity to get out and fill yourself with the energy of spring, the return of good weather and sunshine. And if you have the chance to get out into nature, make the most of it! By harnessing the restorative virtues of nature, we can improve our mental acuity and creativity, and promote health and well-being.
2. If some of you don't feel like going outside, open the windows and let the air in!
3. Sort, recycle and donate. Cleaning and sorting are real exercises in pure attention. When you're tidying and cleaning, you're often in the present moment. What's more, tidying up outside makes you feel more organised inside,
4. At the beginning of spring we sometimes feel more tired, which is normal! Like all living things, we're preparing for change. A spring detox is the best way to help you through this transition and do yourself some good in the long term. I recommend this treatment here.

The spring first aid kit

Medicinal plants

​Coriander (Coriandrum sativum)

Recommended dose for an adult (2 to 3 times a day)

• Herbal tea / decoction: 1/2 teaspoon per cup
• Alcoholic tincture: 1 to 30 drops
• Vinegar tincture: 1 to 30 drops
• Capsules: 2 to 3
• Wine: 8.9 ml

Here you'll find all the herbal medicine recipes you can make at home.

Uses/indications

• Digestive system
  • Difficult or slow digestion
  • Flatulence
  • Lack of appetite
  • High cholesterol
  • Blood sugar problems
• Nervous system
  • Depression
  • Stress
  • Nervousness
  • Hyperactivity
  • Headaches due to digestion and nervousness
• Reproductive system
  • Hormonal imbalance
  • Menstrual cramps
  • Decreased libido

Nettle (Urtica dioica)

Recommended dose for an adult (2 to 3 times a day)

• Herbal tea / decoction: 1 teaspoon per cup
• Alcoholic tincture: 15 to 30 drops
• Vinegar tincture: 7 to 30 drops
• Glycerine tincture: 30 drops

Here you'll find all the herbal medicine recipes you can make at home.

Uses/indications

• Immune system
  • Respiratory allergies
  • Immune weakness
  • Infections
  • Lymphatic blockage
• Musculoskeletal system
  • Sprains
  • Joint problems, arthritis
  • Rheumatism
  • Gout
  • Rickets
• Skin system
  • Eczema, psoriasis, acne
  • Hair problems (hair loss, tissue)
  • Teeth (good for enamel as it mineralises)

Birch (Betula pendula)

Recommended dose for an adult (2 to 3 times a day)

• Herbal tea / decoction: 1 teaspoon per cup
• Alcoholic tincture: 1 to 30 drops
• Vinegar tincture: 30 to 45 drops
• Glycerine tincture: 30 to 45 drops

Here you'll find all the herbal medicine recipes you can make at home.

Uses/indications

• Musculoskeletal system
  • Rheumatoid arthritis
  • Rheumatism (except in the case of autoimmune disease)
  • Tendonitis
  • Osteoarthritis
  • Gout
• Urinary system
  • Urinary tract infection (with antibacterial plants)
  • Kidney stones (with other more lithotritic plants)
  • Excess urea (gout)

Essential oils

Lemon essential oil (Citrus limonum)

Possible uses

• For detoxification (from the age of 8): 3 drops in a teaspoon of olive oil, 3 times a day at the beginning of a meal for 3 weeks.
• Appetite suppressant or to improve digestion: orally, 2 drops in a teaspoon of vegetable oil directly under the tongue.
• Air purifying action: diffuse 5 to 15 essential drops of lemon for 15 to 30 minutes.

Uses

• Obesity, weight loss, cellulite, lymphatic drainage
• Asthenia, general tiredness, lassitude, loss of concentration
• Digestive, hepatic and pancreatic fatigue
• Infectious and contagious diseases (intestinal, pulmonary, etc.)
• Premature ageing: hypertension, atherosclerosis, capillary fragility
• Preventing epidemics
• Phlebitis, haemorrhoids, venous stasis, heavy legs
• Air disinfection

Tarragon essential oil (Artemisia dracunculus)

Possible uses

• For hiccups (from the age of 7): orally, take one undiluted drop of tarragon essential oil directly under the tongue. If necessary, repeat 10 minutes later with 1 drop of essential oil in a teaspoon of olive oil.
• For menstrual pain:
  • Synergy: 50% tarragon + 50% exotic basil
  • External use: massage 2 drops of the mixture into 10 drops of vegetable oil on the stomach.
  • This recommendation can be repeated every 60 minutes until there is a noticeable improvement.

Uses

• Aerophagia, slow digestion, dyspepsia, gastritis and colitis, bloating, flatulence, belching
• Spasmophilia
• Muscle cramps and contractures
• Dysmenorrhoea, gynaecological spasms
• Spastic cough, hiccups, allergic asthma
• Neuritis, sciatica

Blue tansy essential oil (Tanacetum annuum)

Possible uses

• For asthma (reserved for people over 6 years old): massage 1 drop of essential oil into 5 drops of vegetable oil on the chest every 15 minutes until the situation improves.

Uses

• Asthma during attacks
• Irritant dermatitis, allergic dermatitis, rosacea
• Arthritis
• Neuritis, sciatica, muscular rheumatism
• Hypertension, varicose veins