Most people know they should not eat that extra junk food, they should exercise more, and sleep better. But, when we are busy, stressed and tired, we just reach for instant fixes. Then we get even more tired and out of balance. Detox does not have to be extreme fasting or juice diet. It should be part of everyday routine. With the focus on healthy choices, we can clean and energize ourselves naturally.
Since diet is a big part of health, creating a food journal and writing down what you actually eat in a day is invaluable. You can be as specific as you like depending on your energy and time. It should include everything you eat for 1 week, from breakfast, lunch dinner, snack, dessert, and drinks. It might be a lot of work at first, but it gives you a clear picture of your current situation and where you can improve.
Superfood food for detox
Some foods are better at clearing our bodies, build a healthy digestion system and improve gut health. Try to incorporate the following in your daily diet.
1. Chia seeds
Chia seeds are full of protein, fiber, Omega 3 fatty acid. It expands when soaks in liquid. That makes it an interesting food to add into drinks, salad, or making a Chia seed pudding. To make a "pudding", just add liquid such as milk to a small amount of Chia seed and let it soak for a few minute, it should form a gel-like consistency. Add any fruit topping as you like.
2. Psyllium husk
Psyllium husk is a plant fiber that is usually used for regulating bowel movements. It is a bulk-forming laxative. It increases the mass by soaking up the water and softens the stool at the same time. It can also lower cholesterol and help heart health.
3. Flax seeds
Flax seeds have high Omega 3 fatty acid, Lignans, and Fiber. It is good for heart health, lowers blood pressure, cholesterol and blood sugar level. It also contains high antioxidants, You can buy whole flax seeds and ground it at home, or buy grounded flax seeds. The whole seeds do not digest as well as the grounded (flax meal).
Broccoli has high vitamin A, C, K. It is good for heart, eyes, and bones. Buy organic if you can to reduce leftover pesticides. You can eat it raw or steamed, as a salad, in a soup, or baked as a side dish.
Garlic contains allicin, helps hypertension, lower cholesterol, detox heavy metal, and fights cold and flu. Its antioxidants protect cell damage, prevents Alzheimer's and Dementia. It also helps with bone density loss.
Beans provide complex carbohydrate and good protein source. It has high fiber, essential vitamins, and minerals. It lowers blood pressure, cholesterol, and stabilized blood sugar. Some beans to try: Black beans, Lentils, Tempeh, Soybeans, Kidney beans, Pinto beans and red beans.
7. Prebiotics and Probiotics
What is the difference of Prebiotics and Probiotics? Simply put, Prebiotics are the food for Probiotics. Probiotics grow by eating Prebiotics. Prebiotic-rich food includes raw chicory root, raw Jerusalem artichoke, raw dandelion greens, raw garlic, leek, onion and asparagus, wheat bran and banana.
Probiotics include fermented food, especially dairy such as Yogurt, Kefir, Cheese, and Sour cream.
Probiotics help maintain a healthy gut and digestive track, balances the good and bad bacteria in our body.
Apple contains high antioxidants, fibers, and many other nutrients. It is helpful with heart disease, diabetes, Alzheimer's, digestive disorder and many more diseases. Fresh apple is always better than juice. Store bought apple juice often contains too much sugar.
Water or Fruit water
Drink plenty of filtered or boiled water is one of the easiest and effective ways to detox. If plain water is too boring for you, try to add some fruit slice and let it sit for a little bit. Or squeeze some lemon or fresh fruit juice to add a little flavor. Some people call it detox water. It is a better choice than the "flavored water" from stores.
Coffee and tea
This is a personal choice. If you are not addicted to them and know your limit, it is fine to drink some. Avoid artificial sugar or creamer in your coffee or tea. Nature milk or honey is a better choice.
Eating whole food is a basis of a detoxing diet, especially when it is plant-based and organic. What not to eat? Fast food, refined sugar or flour. That means most prepackaged snacks and deserts from stores. Nuts, cheeses, and fruit are the better choices for snacks.
For mind-body health
Yoga, Tai chi, or meditation with deep breathing is good for centering your mind and exercise moderately. We can not have clean health without a fresh and calm mind.
Scheduling 30 min exercise 2-3 times a week is great for building a strong body.
Full 8-hour sleep is harder to come by in the modern days. So many people these days rely on sleeping aids or medications. If we can spend more time on self-care, we will have a better chance to adjust our lifestyle and improve health naturally.