Detoxification, also referred to as a cleansing of the body, involves normal body processes of eliminating waste products and toxins from the blood, liver, kidneys, digestive tract and spleen. The body accumulates such toxic waste from the air we breathe, food we eat, metabolic waste in the digestive system and the products we use. While detoxification may be an effective method for weight-loss or to initiate a health regimen, it may be dangerous if not conducted properly or without proper supervision. Always consult with a health professional or physician prior to initiating a detox on your own. The healthiest way to detoxify is to eat a nutritious diet combined with regular physical activity.
Healthy Detox Tips
Step 1
Eliminate or reduce the amount of refined, processed foods in your diet that have white flour and sugar. These foods, such as white bread, cookies and pastries, are stripped of their grain during the milling process, which eliminates many essential nutrients and vitamins. Simple carbohydrates and sugars increases insulin production, which causes cravings for more sugary foods shortly after eating. Excess calories can lead to weight gain and digestion difficulties.
Step 2
Replace simple carbs with complex carbohydrates such as whole grains. Whole grain products are a source of essential vitamins and minerals such as B vitamins, which provide energy and iron which transports oxygen to cells in the body. Complex carbs are also a source of dietary fiber which is imperative to smooth digestive processes in order to eliminate waste products from the body. Healthy carbs to include in a detox include oatmeal, whole grain or rye bread, quinoa, barley or amaranth as well as most vegetables, including sweet potatoes, broccoli and cauliflower.
Step 3
Eat green, leafy vegetables as the foundation of a detox diet. Vegetables are a source of dietary fiber assisting in the elimination of waste products consistently. Green, leafy vegetables in particular should be consumed as they are low in calories, fat-free, have no sugar and are a rich source of vitamins C, E, K and several B vitamins. They also provide several minerals such as iron, potassium, phosphorus and magnesium. Their nutrition contributes to a decreased risk of serious health conditions such as diabetes, heart disease and stroke.
Step 4
Drink water throughout your day as part of a healthy detox plan. Water aids in eliminating toxins, waste products and chemicals from the body by increasing urination. It is also essential to help move fiber through the digestive tract more readily and break down foods in the stomach. Drink at least eight ounces of water a day for good health and include liquids such as herbal tea or vegetable broth for body cleansing.
Step 5
Add physical activity to a well-balanced diet for a healthy detox plan. Avoid doing any activity that is too strenuous or out of the ordinary while you are detoxing. Since your body is adjusting to new foods and practices, you shouldn't place any undue stress on it that could result in increased fatigue or injury. A daily walking program or light aerobic activity a few times a week for 30 minutes or more, combined with light resistance training two to three times per week, is an ideal place to start.
References
- Clean, Green, and Lean: Get Rid of the Toxins That Make You Fat; Walter Crinnion; 2010
- Get The Sugar Out, Revised and Updated 2nd Edition: 501 Simple Ways To Cut the Sugar Out of Any Diet; Ann Louise Gittleman; 2008.
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