A detox plan that doesn’t include fasting or fads
By Tracy Dye
The word detox is often thrown around in reference to restrictive liquid diets (or “cleanses”), where participants take part in a diet of juices or smoothies for days or weeks at a time. Although this type of diet can shed pounds in the short-term, the extreme restriction and lack of protein provided by these plans can be dangerous.
There is a way to rid your body of toxins and waste without fasting or eliminating solid foods. A truly effective detox plan is one that encourages the body systems responsible for waste and toxin removal to operate as efficiently as possible. The liver, kidneys, skin and lungs all work to expel waste. Waste removal can sometimes become less efficient due to things like lack of exercise, poor diet, drug use and food intolerances.
Signs that you are experiencing a buildup of toxins can include:
- Weight gain
- Bad breath
- Sensitivity to smells
- Skin irritation
- Muscle pain
Below are our Top 5 ways to engage in a natural detoxification.
Before engaging in a new diet or exercise regimen, please consult your doctor.
5. Get moving
It’s no secret that regular exercise does a body good, but getting physical is also a great way to support your body’s natural detoxification processes in the following ways:
- Increased circulation: Exercise increases circulation, which expedites the lymphatic system’s ability to relieve the body of excess fluids, distribute nutrients and remove toxins. Boosting circulation also increases heart rate, which increases blood flow and oxygenates the muscles and lungs.
- Decreased stress: Working out releases chemicals known as endorphins that promote feelings of happiness and alleviate stress. Stress has a negative effect on immunity, which can hamper your body’s ability to remove toxins.
- Perspiration: Along with keeping your body cool during an intense workout, sweating removes certain toxins from the body and can even lead to a better complexion.
Haven on the Lake offers a broad selection of mind body movement classes that enhance overall wellness. Options are available for all different ages and fitness levels.
4. Eat clean
To eat clean, choose whole, nutrient-dense foods that are free of refined sugars and other artificial ingredients. Eat plenty of fruits, vegetables, lean proteins, healthy fats and whole grains.
An example of a clean meal that represents all food groups would be something like a baked chicken breast, spinach sauteed in olive oil, brown rice and mixed fruit.
Depending on your specific needs, grains, dairy or other foods may be eliminated completely during a detox. Taking this approach is appropriate when you are attempting to determine a food intolerance. Gluten sensitivity and lactose intolerance can often be determined after potential triggers are taken away and then slowly reintroduced into the diet.
Be sure to discuss any complete elimination of foods with your doctor.
Drink up! Gulping water instead of sugary drinks and coffee can help your kidneys filter out toxins in your body.
Studies have shown that drinking approximately three liters of water can potentially benefit kidney function and decrease the risk of decline.
2. Avoid cigarettes and alcohol
Along with the long-term risks of smoking, such as cancer and heart disease, cigarettes increase heart rate and force the body to process things at an unhealthy rate.
Although alcohol use has been shown to offer certain health benefits, any of these benefits can easily be negated when ingesting more than what is considered a moderate amount.
Because alcohol cannot be processed like other foods, it goes directly into the bloodstream and bypasses normal digestive processes. The liver’s job is to process and rid the body of alcohol, which can lead to damage over time.
Eliminate alcohol completely during a detox. If you choose to reintroduce alcohol after you have completed your detox, practice drinking moderately with the following guidelines:
- Men: Drink no more than two drinks per day
- Women: Drink no more than one drink per day
1. Get an appropriate amount of sleep
Other than keeping us from feeling grouchy and sluggish, proper sleep is essential in maintaining a strong immune system and has a restorative effect on all body processes.
According to a study funded by the National Institute of Neurological Disorders and Stroke, sleep naturally cleanses the brain of toxic substances, including those that are associated with degenerative diseases like Alzheimer’s.
It is recommended that adults between the ages of 18 and 64 get seven to nine hours of sleep each night.
Haven on the Lake offers a broad menu of classes and amenities to help unveil the healthiest and happiest you. Learn more about all Haven has to offer by calling 410-715-3020 or visiting HavenontheLake.org. Don’t forget to like Haven on Facebook, Twitter and Instagram to keep up with the latest happenings.