These simple and obvious steps form the basis of detoxification in your body and are a necessary but effective strategy to maintain your health. Making an effort to prioritise these three areas of your life can create quick and positive changes to your overall health.
These steps work to eliminate some of the most obvious toxins in your diet, whilst ensuring you are properly hydrated and getting the right amount of sleep.
More of a lifestyle than a detox plan, these steps are the least we should be doing for ourselves all the time, on a permanent basis. But sometimes the demands of our busy lives can take over; we reach for convenience food on the run, forget to drink water and sacrifice sleep to stay up working on that overdue project or watch just one more episode of that TV show we love.
Thankfully, these tips are easy to adhere to, no matter how little time you may have.
Step 1. Eliminate C.R.A.P Foods
C.R.A.P stands for Carbonated beverages, Refined sugars, Artificial Additives and Alcohol, and Processed foods. It might sound like a lot, but once it becomes normal to avoid these things, it is likely the new energy and vitality you feel will mean you won’t miss them at all.
Once your diet is improved, you will naturally be consuming fewer toxins while simultaneously increasing your amount of detoxifying nutrients. You can then expect to digest food more thoroughly and absorb these powerful nutrients more effectively. An effective digestive system should also allow for regular bowel movements which help to eliminate toxins so they aren’t hanging around unnecessarily in the body, potentially causing more harm.
Step 2. Ensure Adequate Hydration
Being adequately hydrated helps to combat the possibility of dehydration, of which symptoms include headaches, fatigue, constipation, lethargy and mental confusion.
Water is the most important nutrient when it comes to preventing chronic disease. 60% of the human body is made up of water so it is without a doubt, essential to our survival. Many of us don’t drink enough water, but it is even more important when you are attempting to detoxify your body. Water plays a key role in flushing out toxins and helps to excrete waste products.
As soon as you wake up in the morning, drink a large glass of warm water with the juice of half a lemon. Drinking warm water is soothing on your digestive system and will rehydrate your body from the night.
Lemons contain the antioxidant limonene, a powerful detoxifying nutrient that helps to regenerate the liver. Lemon also benefits bile formation, which is essential for optimal fat metabolism.
People often think that will suffer water retention from drinking too much water but in fact, the opposite is true. A well-hydrated body is less likely to retain water. Research shows that you can increase your metabolic rate by 30% from drinking 500ml of water. So make sure to stay hydrated to support your weight loss efforts.
The daily amount of fluid recommended from beverages for adults is;
- 3 litres for men and
- 2 litres for women
Step 3. Get Adequate Sleep
When we focus on getting the right amount of sleep, we assist our body’s detoxification capabilities. Aside from strengthening immunity, repairing tissues, regenerating cells, supporting heart health and a host of other benefits, sleep also flushes toxins from the brain.
The amount of sleep each person needs depends on several factors, but as a general guideline, adults need seven to eight hours per night.
Did you know your brain actually does a detox of its own when we sleep? We have a detoxification system in the brain which is responsible for flushing out toxic substances, waste products, and by-products that accumulate in the brain when we’re awake. This cleansing system boosts its activity during sleep, which allows your brain to detoxify from neurotoxins that can cause serious cognitive, memory and sensory complications.
Resources
https://academic.oup.com/jcem/article/88/12/6015/2661518
https://www.nih.gov/news-events/news-releases/brain-may-flush-out-toxins-during-sleep