All around thew world, New Year is the festival of overindulgence, family reunions and copious amount of binging. Through all the constants are the flow of calories and merriment that ensues, resolutions revolving around healthy lifestyle goal and fitness programmed pledges are a long-established tradition.
The new year brings an influx of cleansing, detoxing, dieting and new exercise rituals, and it is inherent human nature to crave any kind of shortcut to address overindulgence and dietary sins. Shiny and ambitious workouts turning a new leaf one fine morning are aspirational goals that are promised to comply with.
We are all slave to time;time is money and digitalization are the new rules. The science behind detox has vastly improved there is no such thing as a miraculous cure or overnight fix. To maintain integrity as long as possible, a regular maintenance program is necessary. Whether it is the air we breathe, the water we drink or the food we eat, the products we use, thousands of chemicals in the internal and external environment inhibit the proper functioning of our body.
As the story of health unfolds, many changes or variables come into play (intrinsic and extrinsic), with lifestyle and genetics factoring into how well we fare when it comes to our own health. While turning back the clock isn’t an option, making educated choices that support health and wellness as we journey through the decade is most certainly within our control. While the body detoxes nature, the process is influenced by the lifestyle choices we make.
Warming up to the idea of taking care of oneself as well as to focus on the root cause of imbalance rather than symptoms. Detox means just that. The name sounds reassuring. Everyone knows that anything toxic is bad for you. But it does not always have to be prescriptive, or deprivation. It comprises of a two-fold approach; a good plan that serves as a map and provides structure, and a supportive community that provides accountability and encouragement.
Change the way you look at food:
We have limited control over our environment that we are exposed to but we have total control over the food we eat and products we use.
Fresh produce is the cornerstone of every detox diet, and eating wholesome food to bring the body into an alkaline state will balance the body in a way that is beneficial for the entire life. Introduce healthy organic fresh food to give your digestive system a break while purifying it. Retrain your palette to acquire a taste for whole foods in the natural state. If you are feeling congested or run down, then lightening up your diet can help improve digestion and body’s natural capacity.
The strength of our digestive system is directly linked to our capacity to detoxify. Eat food that helps you eliminate the ones you don’t. A good rule of thumb is to inculcate vegetables in all your meals, filling at least half of your plate with brightly coloured, strongly flavoured vegetables.
- Choose whole fresh fruits as apples, apricots, blueberries, grapefruit, grapes, guava, mango, papaya and watermelon. Incorporate at least 1.5-2 servings of fruit per day.
- Eat antioxidant-rich food that protects your body against free radicals.
- Avoid processed/packaged food that is high in fats, sugar and salt, preservatives and chemicals. Emphasize on seasonal whole food instead.
- Berries, fruits, nuts, vegetables, spices and beverages like green tea have the highest numberof antioxidants.
- Good gut health starts with prebiotics, a type of fibre that feeds good bacteria into the gut called probiotics. The sources are tomatoes, bananas onions, garlic and oats.
- Eat a diet rich in prebiotics keeps your digestive system healthy, which is important for proper detoxification and immune health.
- Beans and legumes are high in fibre, protein and iron. Focus on fats from food like avocado, nuts and seeds. Limit your alcohol and coffee intake, swapping in herbal, green, white tea. Limiting your overall intake of sweets and sugar from all sources will go a long way.
Water is quite literally the river on which our good health flows. Water carries nutrients to our cells, aids digestion, flushes the body of wastes and keeps our kidneys healthy. It keeps our moisture-rich organs (skin, eyes, mouth and nose) functioning well, lubricates and cushions our joints and regulates the body temperature and metabolism. It also plays a vital role in disease prevention, slowing signs of ageing and improves conditions like constipation, diabetes, dry skin, wrinkles, cataract and glaucoma.
The normal process for detoxification that occurs as a result of an individual’s liver metabolising and riddling the body of toxins requires proper hydration. By increasing water intake, the body reduces the secretion of antidiuretic hormone and increases urination, eliminating more water and waste products.
Even slight dehydration can wear down our system in ways that seriously compromise our overall quality of life. It is also a natural appetite suppressor, and it helps the body metabolize fat. When kidneys don’t get enough water and can’t function properly, the liver gets called upon to fill in and take on the role of eliminating toxins from our system. Paradoxically, drinking lots of water is also the best remedy for water retention. When we drink enough water, our cells can relax and function without holding on to scare water content.
Aim to drink 8 glasses of water. opting for lemon water may enhance the detoxifying effects of your morning hydration.
In essence, your thoughts are your food. Mental detox helps recalibrate your mind and get back on track to find more fulfilment in your personal and spiritual relations and help you feel more present and whole. Mental cleansing can include activities like deep breathing, stretching exercises and taking a break from electronic devices. It helps you focus your mind, body and spirit to make deeper connections with your faith. Focus on breathing more deeply and lengthen the breath while focusing on the rising and falling of stomach.
Move your Body:
Lifestyle modifications are a great way to be a cost-effective way to improve health and quality of life. Exercising quickens breathing increases sweat production and encourages circulation in the blood and lymph system. People also tend to increase their fluid intake when they exercise, that helps kidney work well, ultimately flushing out toxins, fats and waste. In the brain, exercise stimulates chemicals that improve your mood. Exercise is known to alleviate symptoms like low self-esteem and social withdrawal. From reduced anxiety to clearer thinking, reap the psychological rewards of getting sweaty. Stretching is also a great way to reduce stress and clear your mind. Calf raises, shoulder rolls, side stretches and windmills are some alternatives for the same.
Use of excessive smartphones, television, social media is an exaggerated ground of anxiety, depression, stress and overall deterioration of mental health. Social media, frenetic schedules and cult consumerism make you feel anxious and unfulfilled. people are likely to let go of the stress that comes from constant connectivity. technological and device overuse may also lead to behavioural addiction that may lead to physical, psychological and social problems. evidence also suggests that it interferes with sleep quality and quantity, triggering insomnia, anxiety and shorter sleep duration. It also plays a major role in work-life balance. during adigital detox, you may establish a healthier, less stressful lifestyle. The process is more about setting boundaries and making sure you are using devices in a way that benefit, rather than harm your emotional and physical health.
Be interested in the process of the product that are used. Every year the challenges are different. Adapt and evolve with the society, economy, culture and environment. The rediscovery of product’s humane side is now pronounced. Use products that are honest, transparent and credible by optingfor purity in the best interest and potential of health. Set for a journey of better living by redefining your consumption patterns and eating habits by placing your health at the heart of what you do.
Count your blessings:
Start planting positive seeds. Use a gentle voice while talking to yourself. Identify what calms your mind rather than overwhelms it. practice the art of not reacting to every impulsive thought or idea you have. The basic rule with emotions is to share or vent it out in the most appropriate manner. Suppressing one’s feeling is another major or mental illness and emotional outburst. Channelize your feelings and emotions in an acceptable way tod detoxify the mind and improve mental health. Set up your personal space with items that have significance beyond material value. Candles and natural light help generate energy, amplify space and nurture your soul.
Reset your mind, restore your spirit:
Sometimes giving your body detox is simply giving yourself the chance to truly wind down and relax. Purposely carve out and schedule a time to let your mind reset. Having a blissful mind genuinely takes commitment and dedication. Make time for small self-care rituals. Baths are a deeper form of devotion to you. The weightlessness and warmth of it comforting, Keep your hands, fingernails and cuticles healthy. Take care of your feet as they bear the weight of your mind and body. If individuals swap their life with active pursuits like reading books, going out for a walk, gardening or playing sports, it will eventually help them live a long life together with good mental health.