Written for Movement For Modern Life, January 2022
If you had to guess, how many “detox” products do you think you have been targeted by this January? From cleansing supplements, to tea, skin products, extreme diet regimes, beauty tools - the detox industry is booming, straight to your inbox, social media feed and consciousness.
A new year can often mean the search for a clean slate - as we come out of the festive season with our jeans a little tighter, we are susceptible to the promise of a leaner, cleaner body. It all sounds very appealing - clearer skin, better sleep, a healthier gut and a slimmer tummy. A quick fix to undo December indulgences.
A “detox” is usually defined by elimination of toxins and harmful substances from our diets, typically caffeine, sugar and alcohol. But more recently this has expanded to include dairy, meat and gluten and at the more extreme end of the spectrum we can find liquid-only diets and fasting.
With all of this on offer, it can be hard to know who and what to trust - and whether there are any long term benefits to the short-term deprivation.
The practice of cleansing the body is not new. From Cleopatra’s soured goats milk baths (the lactic acid is said to exfoliate the skin), to Turkish hammams, fasting, sweat lodges, saunas and massages, these rituals have been a part of life for centuries. So where do these Ancient rituals fit in amongst the avalanche of pseudo-science and commercialised products on the market in 2022?
Your body is a highly sophisticated detoxifying machine. Not only do you have specialised organs such as your liver, kidneys, skin, lungs, digestive system and lymphatic system constantly working to remove harmful toxins and waste, you also have enzymes and bacteria working along intricate pathways in order to keep you healthy.
These pathways need to function optimally in order to effectively absorb nutrients whilst simultaneously eliminating toxins and waste and can be helped or hindered by what you consume. In the environment that we live in, we are constantly exposed to toxins - so it makes sense to adopt a year-round approach to assist those pathways.
Here are 5 ways that you can support your body’s natural processes in order to keep them functioning optimally.
GET YOUR CIRCULATION GOING
Moving your body every day - yoga, walking, running, dancing, lifting weights - is a wonderful way to feel better. This movement and the deep breath associated with exercise will increase circulation - assisting the lymphatic system to remove waste and transport nutrients around the body. It doesn’t need to be intense and should be something you enjoy doing (so that you hopefully keep doing it!)
Dry body brushing has its roots in Ayurveda and is said to stimulate the lymphatic system, aid with cell turnover, increase circulation, soften skin and even improve the appearance of cellulite. Always done by starting at your feet and working up towards the direction of the heart, this will also have benefits for those who suffer with cold hands and feet, stimulating blood flow and warming your skin.
TRY: Incorporating this practice into your morning routine, brushing for 3-7 minutes, using a brush like this one from the Organic Pharmacy.
GET YOUR GREENS IN
Cruciferous vegetables in particular are a source of glucosinolates, a compound that has been found to be anti-cancer, antioxidant and support liver detoxification. Brussels sprouts, broccoli, kale, cabbage and cauliflower are excellent sources, with broccoli and broccoli sprouts boasting the highest amounts. Cooking can destroy some of the enzymes needed to produce the glucosinolates so grating raw broccoli or Brussels sprouts into a salad, or topping dishes with broccoli sprouts are excellent ways to get these powerhouse nutrients into your diet.
TRY: Sprouting your own with a sprouting jar and some organic broccoli seeds.
UP YOUR FIBRE
Arguably the most important phase of the detoxification process is Phase II - excretion or elimination. This is the phase that actually removes the toxin from your body - through sweat, breath, urine and of course, bowel movements. Every nutritionist’s favourite topic, the shape and frequency of bowel movements tell us a lot about a person’s health - and ideally, we would like you to be going once or twice a day, in the shape of a smooth sausage.
If you find yourself unable to pass a stool once a day, or are having to strain, it’s definitely time to up the fibre. As adults we should be having 30g a day.
TRY:
Incorporating a range of different plant-foods into your day
Challenge yourself to include 1-2 more portions of fruits and vegetables at each meal
Always choose wholegrain options
Sprinkle nuts and seeds on your meals
DRINK UP
Water literally helps to flush toxins from your body, via the kidneys, sweating and bowel movements. It boosts your skin health and your digestive system depends on it.
Although there is no specific amount needed a day, drink regularly throughout the day and make sure that your urine is clear before midday. Aim for between 2-3 litres a day.
TRY:
Drinking a glass of water as soon as you wake up
Sip on herbal teas or warm water kept in a thermos on your desk
Using a large water bottle and finishing it all in one day
Put 6 Post It’s on your desk and every time you drink a glass of water, remove one - they all need to be gone by the end of the working day
Remember that sparkling water, squash, kombucha all count towards your water intake - just don’t count black tea or coffees.
CHOOSE THE RIGHT SUPPLEMENTS
Vitamins and minerals play a major role in liver detoxification and there are proven benefits attached to the following ingredients:
Milk Thistle has been used as a natural remedy for thousands of years, as it contains a potent antioxidant called Silymarin, proven to protect the liver, regenerate liver tissue, and prevent inflammation. Great for taking as a preventive before drinking or for a month after a big weekend!
TRY: Cytoplan's Organic Milk Thistle - take two daily with food
Calcium D-Glucarate is shown to assist in excretion of hormones and toxins, preventing them from becoming reabsorbed in more harmful forms. You can also consume this fantastic nutrient by eating grapefruits, apples, oranges and cruciferous vegetables. Great if you are experiencing perimenopause symptoms and if you are constipated.
Green powders are a great insurance policy that cover a wide range of nutrients, in particular the glucosinolates discussed above. They can be taken as capsules, added to a smoothie or just mixed with water if you are brave!
TRY: Athletic Greens is a superior multivitamin formula that also contains a mix of probiotics, mushrooms and enzymes. Udo’s Choice is a great alternative to this, easier on the wallet and contains greens, enzymes and algae’s and is a source of B12 and iron.
Please don’t take supplements for more than 6 weeks without the guidance of a healthcare professional.
And finally, remember that a reset doesn’t need to mean deprivation. Crowd out the bad stuff with the good stuff and you will soon feel the benefits. A year-round balance of whole, unprocessed foods, movement that makes you feel good and a few treats along the way.
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