Coming back to work and routine can be a challenge after some much needed down-time in the holidays. What is even more difficult to come back to is a healthy diet and exercise routine. Overindulging in food, coffee, sweet things, fizzy drinks and alcohol over December can really put a pause on your health and fitness goals for 2023.
Here are some helpful tips to start your health journey this year on the right foot, focusing on detoxing the mind and body after the holidays.
Firstly, go easy on yourself! Wean off of the holiday snacking and drinking back into a regular routine at home. Rather than cutting everything out at once, introduce healthier options to replace the sugary cravings. Summer in South Africa is the best time to get in your fresh fruits, nuts and salads.
Secondly, nourish your mind and emotions. Don’t start the year in a mad race of work and checklists. Take time to do the small things that make you smile or connect to others. This can be listening to your favourite songs, catching up with friends, doing an exercise that you love or simply walking outside in nature. Keep that momentum of balance with you through the year.
So, how do I detox from the holidays?
Let’s start by looking at what toxins are and how we are exposed to them. Toxins are little proteins released in the body when certain processes are happening. These proteins are not the muscle building ones that we know, if they are not removed, they start to build up in our fat stores and cause inflammation in different areas of the body.
Toxins are produced as by-products in the body, as well as coming from outside the body which we then absorb.
Types of toxins include:
· Toxins from bacteria and yeast in the body
· Toxins ingested such as alcohol, tobacco, caffeine, preservatives, additives and colourants.
· Environmental toxins such as pesticides, solvents, exhaust fumes, chlorine and heavy metals.
· Radiation toxins from microwaved food, electronic devices and contaminated foods.
· Toxins absorbed by the skin in certain sun blocks, creams, make up and fragrances.
The major organs that deal with these toxins and thus help to ‘de-tox’ the body are: the skin through excretion; the lymphatic system that works to allow flow of fluids in the body; the kidneys filter all of your blood 300 times a day to eliminate toxins; your thyroid and adrenal glands both help to control metabolism; the digestive system kills pathogens and removes toxins through bowel movements and of course the liver is the most important organ for detoxification.
Did you know that your liver does its best work at 1am-3am? When you sleep or rest, your liver is the most active. If you suffer with insomnia or poor sleep and often wake up at exactly 2am every night, you may want to check if your liver is functioning optimally.
Methods of detoxing to assist these organs:
1. Fasting – this allows more energy to be used to remove toxins and heal rather than for digestion. Do not fast if you have pre-existing disorders. This can be done over a few days or once every week depending on what you feel is necessary. The normal time to fast is more than 12 hours. Please don’t ever starve yourself or go to the point of feeling weak or faint. Make sure to have well balanced meals between fasting that give lasting energy and good nutrients.
2. Juicing – Vegetable juicing gives the best in nutrients and antioxidants. Doing a fruit only juice can still cause sugar spikes. Do your research on the ingredients you are mixing and find the best balance. Something like beetroot, carrot, ginger, lemon and celery is always a good combination for detox. This should be done over a short period of time (about 1 week) and can still be balanced with healthy small meals in between or fasting.
3. Diet – Increasing vegetables, fruits, wholegrains, soups, broths and legumes are a great way to naturally detox. Cook these with good quality fats like olive or coconut oil for the best results. As well as eliminating sugar, processed foods, high fat meats, alcohol, coffee and dairy. Eating superfoods is a must! Try adding things like seeds, avocadoes, dark green leafy veg, garlic and cruciferous vegetables (broccoli, artichoke, cabbage) into your diet.
4. Water and exercise – drinking enough water really does help the body eliminate toxins and fuels the organs with the hydration needed to function well. You should be having between 1.5L and 2L daily or 8 glasses. Make sure to find good quality mineral water. Adding a slice of lemon is great to boost detoxing and helps with digestion. Exercise should go without saying, not only does it reduce fat and keep your heart healthy, but it also improves lymphatic flow which is a major part of detoxing.
5. Supplements – antioxidants and amino acids are very useful during detox and can be taken daily to support the major detox organs. Glutathione, milk thistle, coenzyme Q10, taraxacum officinalis and NAC (N-acetyl cysteine) are huge liver supporters. Vitamins A, C, E and B complex and are also important to take along with a good anti-inflammatory supplement like curcumin. Some of the natural brands have wonderful combinations that have been studied and proven to support the liver.
Start your year off right and feel the lovely boost that nature gives us. It is often the simple things that make a huge difference!
Dr Sarah Tandy