Now that we have spoken about how to reduce your incoming toxic load, we come to the second principle of a good detox; supporting your body to break down, detoxify and eliminate toxins.
Detoxification is a natural part of life, there is never going to be a time when your body is completely free of all toxins, however what we are aiming for is a breezy transition through our detoxification systems and out of our body. Keeping our systems flowing, rather than accumulating and becoming overburdened and stagnant.
When our systems detox and elimination pathways are flowing we can experience:
- Energy, vitality and stamina
- Improved and refreshing sleep
- Mental clarity, focus and memory
- Stable moods
- Reduced allergy symptoms
- Improved digestive function
- Improved circulation and balanced lipids.
- Increased metabolism, weight management
- Greater resistance to infections and illness
- Reduced joint aches and increased joint motility
- Balanced water, fluid and uric acid metabolism.
- Enhanced liver function and detoxification.
Tips to Aid Detoxification and Elimination
Diet
Limit – Wheat (gluten), red meat, dairy, eggs, soy, corn, milk chocolate, coffee, refined, sugar, alcohol, shellfish, peanuts, processed and fast foods, and high GI foods
(These can be inflammatory or allergenic in sensitive individuals, impeding detoxification capacity)
Embrace – Vegetables, fish or lean protein, fruits, legumes, wholegrains, spices, nuts and seeds
Especially those that are more alkaline forming, and contain antioxidants and phytonutrients that are nutrient rich and diverse. Opt for wholefood, low sugar or fructose free (outside of fruits and vegetables) gluten and dairy free where possible especially if you have an intolerance, and organic if it is available to you.
Veggies that are especially supportive of detoxification: Beetroot, celery, carrots, cruciferous vegetables like cauliflower and broccoli (broccoli sprouts especially read more about why here), spinach, kale and cucumbers. (These also make a delicious juice together)
Follow us on Instagram and Facebook
Bitter Foods
Bitter foods stimulate your liver as well as digestion, most also have liver protective actions as well as provide good fiber and antioxidants.
Try to include bitter greens daily, either in a salad with your meals or in your smoothie for breakfast, or in the form of a dandelion tea!
Bitter foods include: broccoli, artichoke, kale, radicchio, rocket, dandelion root and leaves, mustard greens, chicory, endives, cabbage, kale, bitter melon etc….
Cooking
Different cooking methods can alter the nutrient content of your food, and some have been shown to be associated with the creation of certain carcinogens which are harmful to health and may create unnecessary inflammation and oxidative stress which can impact detoxification pathways.
Minimize – boiling, high temperature cooking or baking where food becomes browned, barbecuing, frying, grilling, stir frying with excess oil.
Embrace – Braising, poaching, sauteing, simmering, steaming, stewing, stir frying with water.
Fibre
Fiber not only helps keep your main elimination pathway (your digestive system and bowel movements) moving, but it also helps bind to excess cholesterol, and manage blood sugar levels – which can cause inflammation and put a burden on our liver and kidneys when unmanaged.
Fiber boosters include: psyllium husk, chia seeds, flax seeds, LSA, nuts and seeds generally, oat bran, quinoa and buckwheat.
On top of this focus on wholefoods (with the skin on), wholegrains, legumes, apples, beetroots, broccoli, artichokes, berries and pears.
Microbiome
Our microbiome does a great deal of breaking down, and supporting digestive function, as well as creating anti-inflammatory substances to aid the body. So If we are focusing on detoxification and elimination we need to nourish the microbiome with probiotic and prebiotic foods as well as eating a diverse array of plant foods (aim for 40 a week!)
Probiotic: fermented foods eg. kefir, kombucha, kim chi, sauerkraut, yogurt, natto, miso etc…
Prebiotic: green banana flour, artichoke, onion, garlic, asparagus, leek, jerusalem artichoke, apples.
Dry Skin Brushing to Detox lymph
Dry skin brushing is a traditional lymphatic drainage activity providing detoxification, digestive, immune and circulatory support. Include as part of your daily routine, and as an act of self care.
Instructions:
Using a natural bristle brush, beginning at your feet and on dry skin, lightly brush using long upward motions towards your heart.
Brush gently up your body, gently brushing each area several times, until you have covered your whole body. Your skin should feel nice and smooth afterwards, having also exfoliated any dead skin cells. Follow with a shower and natural body oil!
Hydrotherapy to Detox
Contrasting hot and cold hydrotherapy can stimulate blood flow to all major organs, bringing oxygen and nourishment to cells whilst carrying wastes away to aid detoxification, digestion, and vitality.
As most of us don’t have time or resources to jump in a hot tub or a cold plunge pool, however we can easily incorporate this into our daily shower.
Method
Heat your body under hot (not scolding) water for 2-3 minutes, followed by cold water for 20-30 seconds (breathing deeply during this time), repeat 2-3 times.
Hydration
Every detoxification and elimination system in our body relies on adequate hydration to function optimally. As stated in the previous post drinking clean filtered water to Try to drink 2-3L per day of clean, filtered water to ensure your water intake isn’t contributing to your toxic load, and to keep all system moving smoothly!
Source extra water in the form of watery vegetables like cucumber, or through water based meals or drinks like fresh vegetable juice, soups and stews.
Movement, Sleep and Stillness
Of course these are probably the ones you know, BUT they are vital to detoxification. Movement supports circulation, digestion, and lymphatic drainage, and sweating is one of our elimination pathways so find an exercise you enjoy and get sweaty! If you haven’t already take a look at the Oxychi 20 speed bodywave Pro, it’s ability to provide passive exercise, whilst supporting lymphatic and general circulation makes it the perfect accompaniment to your daily detox routine! (If you are curious about this product, pop into the clinic and give it a try!)
We detoxify and heal while we are asleep, so aim for 7-9 hours of restorative sleep ( reach out to our practitioners if you need support in this area)
Detoxifying takes energy, so take time to be still, practice mindfulness and prioritize rest.
Those are our top easily implemented tips, to support detoxification DAILY. We hope you have enjoyed this little series, and are feeling ready to start supporting your detox pathways in this new year!
In the clinic we have a full dispensary of herbal medicine, nutritional supplements, homeopathics and further dietary and lifestyle interventions which are amazing for detoxification, so if your looking to dive deeper book in a consult with one of our practitioners, we are waiting and eager to help you be the BEST version of you!
Reasons you may consider extra detoxification support
With the help of one of our Naturopaths
- Preconception care (ideally 6 months before trying to conceive)
- Chronic health conditions
- Frequent exposure to chemicals, pollutants, pesticides (in the workplace, home, travel eg plane or with city living).
- Impaired liver function due to lifestyle (alcohol, caffeine, smoking, poor eating habits, high stress, medications, recreational drugs, viral infections etc…. )
Meet our practitioners here
Book here
