Your body is an interconnected network of cells, tissues, organs, and systems that work together to maintain your overall health and well-being. Factors such as stress, environmental pollution, and poor dietary choices can lead your cells, tissues and organs to become overloaded with toxins. These toxins can lead to a variety of health issues and disease. This toxic overload could be expressed as a lack of energy, poor sleep quality, pain, memory issues, brain fog, or an overall lack of vitality and well-being. Spring is the perfect time to cleanse your body from any toxic overload your body may be experiencing. Here are ways to spring clean your body and improve your state of health and well-being.
Eliminate sugar, processed foods, fast foods, gluten, dairy, and alcohol as these are the top stressors and toxin producers in your body. It doesn’t make sense to keep dumping toxins in when you are working at detoxification. I recommend you commit to at least 10 days, but you can do this longer if you choose. The longer you eliminate these toxic stressors, the more time you give your body’s cells, tissues, and organs to heal.
Eat less overall by decreasing your portions. An easy and effective way to do this is to switch from a dinner plate to a salad plate, and only have 1 serving.
Practice intermittent fasting (IF) or time restricted eating (TRE). Both of these will aid in something called autophagy which is a cellular clean-up process. This cleans toxins from your cells, helping them and your body work more efficiently. I recommend fasting for at least 14 hours after your evening meal, but can extend to 16 or 18 hours. For example if you eat dinner at 6pm, you would break your fast (breakfast) at 8am, 10am, or noon. This is something that you can practice year round to aid in daily detoxification.
Eat good fats with every meal and break your fast with fat. Good fats are anti-inflammatory, aid in healing, and make up your brain, nerves, and cell membranes. They are found in SMASH fish (sardines, mackerel, anchovies, salmon, and herring), nuts, seeds, eggs, avocados, olives, grass-fed butter and high quality omega-3 supplements. Aim for 2-3 Tbsp or ⅓ c of good fats with every meal.
Incorporate liver boosting foods into your diet. Your liver is one of your body’s main detoxification organs. It is responsible for breaking down and eliminating toxins. Foods such as beets, carrots, cruciferous vegetables and green-leafy vegetables are rich in fiber, antioxidants, and liver supportive compounds such as methionine and betaine which help to support your liver function and overall health.
Eat a plant based diet rich in berries, leafy greens, garlic, onions, broccoli, and cauliflower. Fruits and vegetables are loaded with nutrients, antioxidants, fiber essential vitamins, and minerals which reduce inflammation, boost your immune system, and aid in your body’s natural detoxification processes. Remember to eat all of the colors daily.
Work up a sweat. Sweating is one of your body’s natural detoxification systems. You can do this through exercise, sauna, and infrared sauna. Once you start perspiring, you want to continue sweating for at least 16 minutes. Rinse your skin with cool water after exercise or time in the sauna.
Eat plenty of fiber. Fiber plays a vital role in maintaining good digestive health by helping to keep your gut microbiome (good bacteria) in balance and aids in flushing out toxins through your stool. Nuts, seeds, beans, legumes, fresh vegetables and fruit are all rich in fiber. Aim for 1-2 cups of fiber rich foods with each meal.
Maintain adequate hydration as it is essential for adequate cellular, tissue and organ function. Water also aids in eliminating toxins through your urine. Aim to drink at least ½ of your body weight in ounces of water every day. You can add cucumber or lemon slices for an added benefit and some flavor.
Deep breathing is another way to eliminate toxins. You can do this through moderate to vigorous exercise, or just practice deep breathing several times throughout your day. Do this by taking 3-10 deep breaths completely filling your chest and head. Hold your breath as long as you can, then blow out forcefully through your mouth.
Spring is time for renewal and regeneration. Spring cleaning your body is a great way to get rid of toxins that may have accumulated throughout the winter months. It is also an excellent method for increasing your metabolism, your energy, your vitality, your memory, and your overall well-being. You may even lose some stored winter fat in the process. Remember, it is never too late to make a Shift in Health.