How to Detox Your Body?
Our body keeps dealing with toxins every day. You would be surprised at how even the most basic routines end up exposing you to dangerous impurities all the time. This can be from your drinking water, air, foods, and basically everything in between. While your body may expedite the removal process, even the healthiest individuals cannot end up completely getting rid of the toxins they've dealt with throughout the day.
The solution? Detoxification. Popular as a buzzword, this simply refers to the regular process of sticking to a certain diet and using a range of products that help treat the toxins from your body. The result? You are left with better health and you may also end up losing weight,
Luckily, your body has the required ability for getting rid of toxins and it doesn't necessarily require special food items to start the process. However, these specific food items or lifestyle changes can certainly expedite your body's inherent detoxification process. But how exactly do you figure out what to do? How to detox your body and make it feel rejuvenated? Let's clear the air!
Follow the Right Diet
It goes without mention that a proper diet can fix a lot of problems in life and when it comes to detoxification, it is definitely not an exception. As a rule of thumb, try having nutrient-rich foods that aren't high on chemicals or processed additives. Avoid heavy consumption of dairy, processed meat and food, alcohol, caffeine-based products, and red meat. Do not rely on inorganic produce either. Replace these items with fresh veggies, fruits, and plenty of additional organic foods. Consume whole grains and tiny beans. Instead of lacing your food with cheese and butter, add a mix of herbs, condiments, and spices.
Get Enough Sleep
This is yet another thing you need to work on. Ensuring a good night's sleep will not just support the natural health of your body, but it will also end up bolstering the overall detoxification process. Sleeping will allow your brain to rejuvenate itself, while also removing the toxic bi-products that it has collected over the day. One of the most common waste products is a popular protein known as the amyloid. If left unchecked, it might even lead to Alzheimer's disease. So, if you are serious about ridding your body of toxins, make sure you get the sleep you deserve.
Scientists across the globe have agreed that sleeplessness hinders your body's natural ability in performing a range of functions, the most important of which is reducing toxins. So, when you binge-watch those tv series at night, you end up leaving the toxin build-up unchecked. Over time, this may even end up causing major health issues like stress, heart ailments, diabetes, and even obesity.
Ideally, you should sleep at least seven hours and a maximum of nine hours daily for boosting your health. In case you are still struggling to fall asleep, making lifestyle changes may help. As a rule of thumb, avoid blue light contact and try to read yourself to sleep.
If you are still struggling to sleep and wondering how to get started, here are a couple of natural tips that will help you sleep better and longer.
- Try sleeping at the same time daily. It will allow your body to adjust to the sleep cycle naturally.
- Limit your daytime naps from 15 to 20 minutes; else they might affect your nightly sleep length.
- Do not sleep-in during weekends since it affects your body's regular sleep schedule.
- If you are sleepy several hours before bedtime, consider performing mildly stimulating chores like cleaning the room, washing the dishes, or transferring your clothes to the washing machine.
- Expose yourself to daytime light.
- Avoid blue light, usually exuded from TV screens and mobile or laptop screens, right before you are trying to sleep.
- Perform mild activities during the day for better bodily stimulation, which will help you sleep better at night.
- Avoid caffeine, tobacco, and heavy meals at night.
If the back and spinal support are what you crave, follow the below guidelines:
- Lay flat on the bed.
- Keep a pillow under your knees and make sure your spine is neutral. The pillow is vital here since it helps align the curve along your lower back.
- Gently place a clean, rolled-up towel below the small part of your back or neck for extra support.
While you can always follow the above guidelines to speed up the detoxification process, the easiest way to do that is by getting proper detoxification supplements. Loaded with nutrients, these supplements go a long way in ridding your body of toxins. However, as with everything else, this too needs to be further backed up by a proper diet and exercising schedule. Also, make sure that the supplements are organic and safe for you to consume. Nowadays, there are plenty of quality brands to pick from. Just check out the testimonials and consult your doctor to be extra sure.
Cut Down on the Alcohol
As previously hinted, your body has a natural detoxification process and alcohol ends up hindering it. Your liver metabolizes 90% of the alcohol you drink. A range of liver enzymes helps with this process. Every time you consume alcohol, your body recognizes the presence of acetaldehyde as a toxin, which is further converted to acetate only to be further removed from your system.
Although several observational studies suggest that low alcohol consumption may end up benefitting your heart, heavy drinking can lead to a string of health issues. Not only does it damage your liver function, but it also ends up infecting and scarring it. Things get worse when the fat build-up in your liver exceeds the control.
With fat build-up and infection, your liver is no longer capable of normal function and it fails to complete vital tasks like tapping out toxic waste from your system. One of the easiest ways to deal with this is by completely limiting alcohol consumption. This will ensure that your body naturally detoxifies itself with minimal intervention.
If you already consume alcohol, limit to one or two drinks (at most). If, however, you do not drink the first place, avoid doing so for the observational study that links it with cardiovascular benefit. Since this is an observational study, one cannot actually be sure of the benefits. Either way, if getting rid of toxins is your primary goal, limit alcohol consumption to the best of your ability.
Reduce Sugar and Carbohydrate Consumption
If you're planning to lose the toxins, it is imperative to reduce sugar and carbohydrate intake. The moment you do this, there will be a reduction in your hunger craving, causing you to consume lesser calories. At this stage, your body won't burn carbohydrates for energy. Instead, it will feed on your stored fat. Over time, it will also reduce the insulin level paving the way for healthier kidneys. Since your kidneys have now shed their extra water and sodium content, you won't feel bloated either.
Consume Protein-Rich Breakfasts
It is important to consume a protein-rich breakfast if you are serious about getting rid of toxins. The protein will cut down your hunger cravings causing you to consume lesser calories during the day. This, in turn, will keep you refreshed and your body too will be completely toxin free.
Drink Plenty of Water
Water keeps your system hydrated, eventually preventing hunger cravings. According to research, drinking one glass of water at least 30 minutes before meals will boost toxin reduction by 44%. The process, however, might take one to three months. Hydration is also linked to proper kidney function. For the uninitiated, your kidneys play one of the biggest roles in helping your body get rid of toxins. So, if you want to boost the process, keep drinking water over the day. The natural intake of fluid will help your body flush out those toxins, organically. If you struggle to remember about having to drink water, consider downloading an app or setting alarms at hourly intervals for the task. Either way, you will always be reminded to drink water which again will go a long way in helping our body treat toxins, the natural way.
Add Soluble Fiber to Your Diet
Studies have revealed that soluble fiber effectively reduces fat and helps your body get rid of toxins. You can also consider using fiber supplements for the job.
Consume Foods Rich in Anti-Oxidants
Antioxidants play a vital role in protecting your body cells from persistent damage. Primarily caused by the free radicals, this damage often manifests itself in the form of oxidative stress which may be best defined as a condition where the production of free radicals is completely unchecked.
Your body has a natural way of producing these molecules to carry out cellular functions like digestion. But when you consume alcohol, smoke a cigarette, follow a bad diet loaded with processed food, carbs, and sugar, and are exposed to daily pollutants- free radicals end up developing at a rapid pace. Eventually leading to severe damage, the molecules can further lead to several conditions like heart ailments, liver ailments, cancer, and even breathlessness and asthmatic disorder.
The easiest way to address this issue is by adding plenty of antioxidant-rich items to your diet. These food items go a long way in helping your body battle the oxidative stress that is otherwise caused by toxins and free radicals. It reduces your risks of contracting the aforementioned ailments and keeps you feeling fresh and rejuvenated all way round.
If you are unable to consume antioxidant-rich food daily, consider taking supplements. However, even when you take supplements it is important to have some source of the natural antioxidant-rich food in your diet.
The most common types of antioxidants are vitamins A, C, and E. Others include selenium and lutein. The easiest way to add them to your diet is by consuming plenty of berries, dry nuts, leafy veggies, condiments, cocoa seeds, and organic coffee. Since these items have the highest dose of antioxidants, they play a vital role in keeping you refreshed and fit.
Don't Forget to Exercise
The easiest way to keep your stress levels and toxins down is by exercising. Following are some of the simplest exercises you might want to try.
Walking: If you're a beginner trying to lose toxins, walking might be the best exercise for you. Since the process is extremely easy, you can start it without feeling overwhelming pressure. It doesn't involve purchasing equipment either.
As a low-impact exercise, walking won't stress your muscles or joints. So, if you've recently suffered from injuries, this might be your best bet.
Kettlebell Exercises: Like walking, kettlebell exercises are easy to master, and they work quite well in reducing abdominal fat and bodily toxins. Since the exercise involves working out your glutes, back, hips, and thighs, you end up working out your core with minimal results.
Kettlebell exercises also boost heart rate, eventually preventing cardiovascular ailments. Performing this exercise is equally simple.
Start by lowering your hips while holding a kettlebell right before you. Gradually rock and move the kettlebell across the middle of your legs. Next, start squeezing the glutes all while thrusting your hip in the front. You can now swing the bell at your shoulder's height. Perform at least five rounds of this exercise daily to boost weight loss.
Cycling: While you can conveniently perform this outdoors, several gyms now come with stationary cycles that help reap the benefits of cycling, at the comfort of one's indoors.
As per research from Harvard Health, an individual weighing 70kgs can burn almost 260 calories with a half-an-hour cycling session. The same benefits apply when they cycle on a stationary bike and follow a medium pace. At a higher pace, one can burn up to 300 calories in a 30-minute session.
Cycling isn't just excellent for losing toxins and fat, but it also makes way for better and more consistent fitness levels, higher insulin sensitivity, and reduced risks of cardiovascular ailments, cancer, and even death in general.
In addition to these featured exercises, you can also perform swimming, jogging, high-intensity training, yoga, pilates, and interval training to lose weight faster. If you're just getting started, consult a gym trainer and ask if the exercise of your choice will work in your favor.
Regardless of what you choose, avoid overworking yourself. Since you're just starting, it is only common to be carried away. But since over-exercising might lead to injuries, it is always best to start exercising in moderation before eventually increasing the challenge.
Well, these were some of the best ways to get rid of toxins from your body. As we previously mentioned, bodily toxins are naturally filtered out by your system's special organs like the liver and colon. However, that doesn't mean you can't expedite the process. For best results, get enough sleep, have a balanced, healthy diet, perform light exercises, and limit alcohol and tobacco condition. If you are still looking to go the extra mile, consider using a detoxifying supplement aimed to rid your body of toxins, keeping you fit and healthy through and through.