According to Merriam-Webster, a detox is a “regimen or treatment intended to remove toxins and impurities from the body.” And while a healthy individual already has free detox equipment that work efficiently to excrete such waste, trying a detoxification diet is predominately in aims to reduce harmful compounds and increase beneficial nutrients. But detoxifying your body goes well beyond the foods we choose to eat, as our mindset and surrounding environment also plays pivotal roles in the health of the body. Find your balance and optimize the detoxification process with these 12 ways for detoxifying your body!
How to Detox Your Body Naturally
Decrease…
1. Sugar
Along with being a major contributor of empty calories in an Americanized diet, sugar can release pro-inflammatory cytokines. And while a sweet tooth here and there is plausible, sugar addictions are no joke and difficult for some to quit. In fact, sugar bares addictive properties just like drugs and alcohol and delivers some not-so-sweet consequences to the body, including the risk of obesity, heart disease, and diabetes. Easy ways to scale back on sugar include reducing the obvious sources of sweet treats, taking advantage of nutrition labels for added and hidden sugars, and reconstructing the kitchen pantry to house more nutritious food options.
2. Salt
Though sodium is needed for critical body processes, too much can cause inflammation, fluid retention, and an increase in blood pressure. And not to mention, salt is spread throughout highly processed and packaged products. Nonetheless, steering away from such products can mitigate the risk of inflammation in the body.
3. Alcohol and Cigarettes
While you may argue red wine does show to benefit the body, too much alcohol can overload the liver and be extremely dangerous to health. And while it is undeniable cigarettes are harmful to health, even beyond the rising risk of lung disease and cancer, individuals who smoke are planting toxins in their body (and to others related to secondhand smoke) and may be taking precious years off life at a much faster rate.
4. Stress
Although mild stress and pressure can be a synergist to meeting goals and tasks, too much can lead to systemic and chronic inflammation in the body. Ongoing stress has shown to compromise a healthy immune system, subsequently increasing vulnerability to colds and other illnesses. Alleviate stress by practicing meditation and yoga, talking with a friend, or taking your furry friend on a walk.
5. Screen Time
There is no denying sitting down to screen time can compromise both physical and mental health, as it promotes a sedentary lifestyle while social media outlets have shown to negatively impact self-esteem. Limit screen time and give yourself a digital detox to guarantee higher productivity and energy level and gifting richer life moments with people in real time. These interactions and relationships have shown to lead to happier, healthier, longer, and richer lives.
6. Environmental Exposures
While it is easier to control our internal surroundings, we must not discount the dangers of environmental exposures. For instance, the exposure of certain pesticides, including metolachlor; trifluralin; 2,4-dichlorophenoxyacetic acid (also known as 2,4-D); permethrin; toxaphene; and DDT, have been shown initiate oxidative stress. Arsenic common to drinking water and some foods, BPA (Bisphenol-A) found in water bottles, dioxins and furans released from industrial processes, and airborne chemicals and heavy metals found in cigarette smoke can be damaging to the body’s cells.
Increase…
7. Water
Water flushes body waste primarily in the urine, is the major component of most body parts and organs, and converts food to components needed for optimal body functioning. And not to mention, keeping hydrated with water is essential for promoting a healthy weight. General recommendations encourage adults to consume at least 64-ounces of water on a daily basis.
8. Plant-Based Foods
The consumption of fruits and veggies has shown to protect the body’s cells against damage, ultimately defending against and managing cholesterol, hypertension, and diabetes. Gearing towards plant-based proteins can also lessen the risk of cancer related to a reduction of processed meats. Along with the inclusion of whole grains, plants are invaluable for promoting digestive health and regular bathroom patterns. The use of fresh herbs and spices also naturally enhances the flavor of food, whilst reducing salt use, and boasts rich antioxidant properties.
9. Healthy Fats
Healthy fats, in the forms of monounsaturated and polyunsaturated fatty acids, are shown to fight against inflammation in the body and reduce the risk of heart disease. Fatty fish, flaxseeds, walnuts, and olive oil are rich sources of omega-3 fatty acids, which supplies antioxidant properties and has a promising role in reducing heart disease risk.
10. Exercise
Exercise plays a key role in a healthy lifestyle and is touted as a for detoxifying your body. While health experts are skeptical on whether or not exercise can rid toxins from sweat, it is well understood exercise improves blood flow, along with diminishing negativity in the mind. Aim for a minimum of 150 minutes of cardio each week and incorporate at least two to three strength training sessions into your workout regimen.
11. Sleep
We all know we need it, but the U.S. population falls shy of the recommended seven to nine hours of sleep each night… However, creating a bedtime routine and achieving adequate sleep is one of the best way to rejuvenate the body’s detoxification capacity on both mental and physical levels. And not to mention, feeling well-rested limits carb and fat-rich food cravings and keeps you energized to exercise!
12. Clean Air
Though controlling the external environment is challenging, you can breathe cleaner air at home. Reduce smoke, fumes, pet dander, and mold with the use of an air purifier, along with air quality with homemade all-natural cleaners.
