With a seasonal changing of the guard, Spring brings a burst of energy that is often mingled with a post-winter malaise. It’s a weird duality: optimism and excitement for the new season combined with a three-quarter year sense of exhaustion (what, school holidays again!?) that kicks in before we start the downhill freewheel to Christmas. It can only mean one thing. It’s time for a Spring Wellness Reboot (cue Eye of The Tiger montage). In a bid to muster and pull myself out of the funk, I reached out to the incredible naturopath, nutritionist and skin therapist, Monique Aschner. Monique is also the mastermind behind Nourish Health Clinic and when I went to see her recently for my own gut and skin issues (she does the most amazing facials) I asked her for her best advice on how to manage this tricky time of year. Here, her cheat sheet to getting a spring back in your step.     


Wellness-focused individuals often struggle with allergies as the seasons shift. ‘At this time of year, allergies and histamine overload are often on people’s minds!’ says Monique, who recommends supplements like quercetin, nettle, glutathione, and high-dose vitamin C to combat histamine and allergy-related woes. ‘Understanding your triggers and supporting your body through dietary or hormonal changes is crucial,’ she adds.


“Gut health and boosting immunity are also key this time of year,” Monique shares. “People tend to get one last bug before the weather warms up, as we can become depleted over winter.” Monique’s arsenal for this battle includes vitamin C, manuka honey, zinc, and immune-boosting herbs like echinacea, olive leaf, astragalus, and cat’s claw. “Olive leaf extract has been traditionally used for its potential medicinal properties, which include antioxidant, anti-inflammatory, antiviral, and antibacterial effects,” says Monique. Comvita Olive Leaf Extract comes in liquid, lozenge or capsules form and is a good way to up your immunity when you’re feeling depleted. 


Another natural remedy for a variety of ailments is Manuka honey, which is used for everything  from sore throats and digestive issues to wound healing and skin care. “It’s gained international recognition for its unique medicinal properties, including antibacterial, antiviral, and anti-inflammatory effects,” says Monique who suggests taking it by the spoonful or mixed with warm water to help soothe gastrointestinal issues. You can also apply it topically to treating minor abrasions, burns, and skin infections. Always look for authentic New Zealand Manuka with a UMF rating (this ensures it is authentic and potent). Look for a UMFof 10+ or higher to get the full health benefits. The higher the UMF number, the stronger the antibacterial effect.

Comvita Manuka is available in UMF 10, 15 and 18+.


Another common complaint Monique sees are digestive issues including constipation, irritable bowels, and bloating. Her approach is a holistic one—hydration, diet, stress management, and even bacterial balance. “Simple tricks like adding two kiwifruits and or cucumber juice to your morning routine can ease discomfort, while functional testing can uncover underlying causes such as food sensitivities and allergies or you can do an ‘elimination diet’ which includes cutting out certain foods like dairy and keep a diary on how you feel without it,” she explains. 


Monique says that in her practice, recurring themes often revolve around gut and hormone issues. “The key,” she stresses, “is always looking for the root cause of the issue, not just applying a ‘band-aid’ and hoping it goes away.” Microbiome balance is super important and probiotics, diet, and lifestyle all play significant roles in maintaining this equilibrium. Monique reminds us that we should be replenishing the gut with quality probiotics, especially after antibiotic use or illness.



“Exhaustion and lack of energy is also a common presentation in clinic,” Monique acknowledges. “Deficiencies in key minerals and vitamins can contribute to fatigue. Lifestyle adjustments are crucial for clients juggling busy schedules.” 


For skin that gleams, Monique recommends supplements like collagen, zinc, vitamin C and E, and omega-3 fatty acids. These powerhouses support skin health and vitality from within, ensuring you radiate confidence throughout the season. Her favourite supplements? The Beauty Chef and Metagenics supplements (prescription only). 



A few more of Monique’s essential daily practises for all round health include:

Eat The Rainbow – adding colorful fruits and vegetables to your diet will ensure you get enough antioxidants. 

Prioritize gut health with probiotics

Up your hydration: drink lots of water throughout the day. 

Sun Smarts: get the balance right between vitamin D levels and protecting your skin from sun damage. A good app to use is called ‘D-minder’ which takes into consideration your skin colour and tells you how long you can spend outdoors without damaging your skin. 

Organic where possible and always wash your produce with an alkaline (baking soda) or acidic (Vinegar) soak first to wash off sprays, rinse and enjoy. Or try Koala Eco Fruit and Veg Wash.

Spring Clean your diet by cutting out processed foods, sugars, and other unhealthy options. You can use a binder like bentonite clay to help you remove waste and toxins from the body and liver supporting herbs like dandelion root. Try Orchard St Dandy as an alternative to coffee. 

Sleep: As the days get longer, ensure you’re still getting enough restorative sleep. Lack of sleep can impact your immune system, mood, and cognitive functions.


Shop the Look: Spring supplements

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