Now that the New Year is upon us we have some cleaning up to do to get our body balanced again. During the Holiday’s we tend to consume more sugar in the form of alcohol and those amazing baked goodies we couldn’t pass up. Even if we stick to the allergy friendly diets we still consume more sugar which is just as dangerous as it damages our cells and causes the body to store bad fat. In addition, sugar throws off the microbiome balance in the GI tract (bacteria) which causes leaky gut and systemic issues. The trick is to add good things rather than focus on taking things away. The more you introduce healthy habits into your lifestyle, the less likely you are going to indulge in unhealthy choices. It’s the small healthy things that make a big difference. Rather than depriving yourself in the diet and going overboard in the gym which causes us to quit in a month or two, here are some tips to help reset for long term success.
- Mindset – If your mind is not into being healthy you won’t be able to commit. Setting realistic goals and writing positive affirmations are helpful tools to keep you positive and on track. It’s those times you feel discouraged you need to reach out and call a friend or write in your journal. As a holistic practitioner and nutritionist, I look at the big picture. Body – Mind and Spirit. Our emotions are connected to our organs so it’s important to keep a positive mindset and always work on forgiveness weather it’s for yourself or someone who hurt you. Don’t carry their mistake! Stored up negative emotions are poison to our body. Chronic grief affects the lungs for example and anger affects the liver so you can see why being grounded and at peace is key for optimal health. Keep this in mind as you move through the day and every time you feel negative stop and reset your mind. This in turn will help your physical wellbeing.
- Detox – It’s important to doing things daily to help your body get rid of unwanted toxins. Daily fiber should add up to 25-30 grams. Most Americans only eat 12 grams.There are some great detox kits available which is good to do annually. We have some great ones on our Marketplace The Omni Cleanse is fantastic from Des Bio because it uses homeopathic drops that get deep into the matrix, brain, spine and GI system to help pull toxins and clear the body. Taking liver support herbs such as milk thistle is helpful. The liver has to process everything including hormones so it’s important it has support. Utilize infrared sauna’s if possible. Infrared saunas are a type of sauna that uses heat and light to help relax and detoxify the body. Also, called far-infrared saunas or near-infrared saunas, these omit infrared light waves that create heat in the body, causing you to sweat and release stored “toxins.”
- Nutrition – There are many daily things you can add in the diet to help pull and flush toxins. Eat as much organic whole foods as possible. Stay away from processed foods.
- Try a cup of warm water with lemon first thing in the morning to get the GI moving.
- Eat a few more servings of greens and cruciferous veggies like cabbage, Brussel sprouts and broccoli. They work wonders and feed the good bacteria in the gut (prebioitcs).
- Eat fiber to help the colon pull toxins through. Foods like avocado not only have 10 grams of fiber, they are also loaded with good fats which support brain health and help you feel more satisfied. Beets and artichoke support the liver. Asparagus is anti-inflammatory which is key in preventing disease. Cook with lots of garlic and ginger which are anti-fungal and can help kill bad bacteria. This is important for those who have Candida.
- Drink water! Too many people “forget” to drink enough water. The average percentage of water in the body should be 50%-65%. Find a good clean water you enjoy or add some lemon, mint, cucumber or fruit to your water for flavor and added detox benefits. Don’t buy cheap bottles water. Find either a filter or a reputable source. Drink out of glass as opposed to plastic. Plastic can be estrogenic in the body especially when it gets heated by the sun. The rule of thumb is half your body weight in ounces per day. If you weigh 200 pounds you should be drinking 100 ounces of water per day which is about 3 liters. Water feeds the cells and flushes toxins through the urine.
- Exercise – The body needs to move in order to release toxins. No need to go overboard on the treadmill or weights. Just 20 minutes 3 times a week doing light to medium weights helps build muscle and support bone health. Walking 30 minutes a day is also helpful for bone support. Try walking outdoors if the weather permits. It’s very grounding! When youexercise, your body releases chemicals called endorphins. These endorphins interact with the receptors in your brain that reduce your perception of pain. Endorphins also trigger a positive feeling in the body, similar to that of morphine. Another system in the body called the Lymphatic needs exercise to drain. The lymphatic system does not drain on its own therefore it’s important to help the process. Walking while swinging your arms has been proven to help as well as a mini trampoline. Jumping 10-20 minutes a day is one of the best ways to support the lymphatic system. Take a dance class or take a therapeutic yoga class. The movements in yoga help the internal organs in addition to building muscle and flexibility. Exercise should never be overdone either. That can be more harmful than not. Don’t forget to exercise the brain. Always allow yourself to learn new things and play games that stimulate the brain. This is key in preventing disease and degeneration.
- Manage Stress – Stress is one of the major causes of disease and is often overlooked. Yes, most people have hectic lives and never seem to find the time to really breath! Companies over work employees these days. Especially in the US. Nobody takes real vacations because they are doing 3 peoples jobs and can’t find the light at the end of the tunnel. The real priority is your health. If you don’t have that, you won’t be efficient at work. Take breaks at work! If you are on a computer, stop every hour and take 3 big deep breaths and stretch. Get up and walk around for 5 minutes to get your circulation going. Don’t eat lunch at your desk. Find a peaceful place to relax and eat. Take your time to eat and relax. Eating on the run is damaging to the digestive system. Your work will still be there when you get back.
By incorporating small things each day into your routine, you will find in a few months it has added up to a lot of good. The more you take care of yourself, the better you will feel and the better your health the less visits to the doctor not to mention having less chances of disease.
Remember our genes do not dictate disease, our lifestyle does.