10 Ways to help your body detox naturally
Support for your kidneys, liver, lymph, lungs, gut & skin
January always brings an overwhelming pressure to detox. Aside from our own New Year’s resolutions, this pressure is usually driven by marketing campaigns promoting detox products & programmes.
Detox doesn’t have to be expensive or unpleasant. In fact, you can assist your body’s natural detox pathways with a few lifestyle tips. These will keep your metabolism ticking, your energy levels up & your skin glowing.
Hydration: Drink plenty of water to support kidney function & help flush toxins from the body.
Lemon Water: Start your day with warm water & lemon. This can help to stimulate your body’s digestive function, kick-start the production of bile to aid digestion & potentially support liver health. Lemon juice essentially ‘tricks’ the liver into making bile, which is necessary for the breakdown of food in the gut.
Green Tea: Enjoy green tea, rich in antioxidants, which may contribute to liver & lung health. Another tea, hibiscus supports kidney health.
Cruciferous Vegetables & Fruit: Dark green leafy vegetables are great for liver detox & gut health. Your liver loves bitter things, so think of dark green leafy vegetables such as spinach, kale, broccoli & brussels sprouts.
Grapes, citrus fruits, cranberries, & especially blueberries - are a treasure for keeping your kidneys healthy.
Fibre-Rich Diet: Consume a variety of fruits, vegetables & whole grains to promote gut health & regular bowel movements. Ground flax seeds (whole ones can pass undigested), chia seeds & psyllium husks help to remove waste from the colon. If you are taking products to help with elimination, make sure you drink adequate amounts of water.
Probiotics: Incorporate yogurt, kefir & fermented foods to help maintain a healthy balance of gut bacteria. These are necessary for digestion & detox.
Herbs and Spices: Use herbs like coriander & parsley, along with spices such as turmeric & ginger, which are known for their potential detoxifying properties. Milk thistle, is a herb used for centuries to support liver health & purification. It acts as a powerful liver cleanser by rebuilding liver cells, reducing liver damage & removing toxins from the body that are processed through the liver.
Deep Breathing Exercises: The practice of deep breathing is a powerful detoxifier. Practice deep breathing from your diaphragm (the flap of muscle below your rib cage) to boost the oxygen levels in your bloodstream. This helps your blood to function more efficiently in removing toxic waste. Practice yoga & meditation for good breathing techniques.
Dry Skin Brushing: This detox method has been used for hundreds of years to boost detox & maintain clear, healthy skin. Use a soft, natural bristle brush to rub your skin in a circular motion, starting from your feet & moving upwards towards your heart. By methodically moving the brush over your dry skin, you will encourage the flow of lymph that carries toxins out of your body. 2 minutes before you go into the shower in the morning is beneficial.
Physical Activity: Engage in regular exercise to boost overall circulation & detox. Low-impact movements to incorporate into daily life include walking, foam rolling & yoga. Additionally, exercising intensely enough to break a sweat will help you release toxins through sweating.
Recipe #1 ~ Three Bean Salad
This delicious blend of beans tossed in a zesty, vinaigrette dressing, is the perfect side to any dinner! It’s super easy to make & has incredible flavour in each bite.
Serves 6
Ingredients
1 can of kidney beans
1 can cannellini beans
1 can chickpeas (garbanzo) beans
1 cup of chopped green peppers
1 cup of chopped red peppers
½ cucumber, diced
1 cup chopped red onions
1 Tbsp capers/olives, drained
1 cup chopped fresh parsley
Garlic Dijon Vinaigrette
1 garlic clove, minced
½ Tbsp Dijon mustard
2 Tbsps lemon juice
1 tsp honey (or other sweetener)
¼ cup extra virgin olive oil
Salt & black pepper
Method
Combine the beans, veg & herbs in a large bowl.
Mix well.
In a small bowl whisk the minced garlic clove, dijon mustard, olive oil, lemon juice, sweetener, salt & pepper.
When ready to serve add the vinagrette to the salad & mix well.
Notes
Canned beans release starch into the canning liquid, making it cloudy. Drain the beans, rinse them well (once or twice), and drain again before using.
Recipe #2 ~ Mushroom Bacon strips
Serves 2
These crispy, oven-blasted mushrooms are a healthy alternative to bacon. Shiitake mushrooms have a great meaty texture that works well here, but you can use any available mushrooms
Ingredients
300g shiitake mushrooms
2 Tbsps olive oil
¼ tsp sea salt
Method
Preheat oven to 190°C/375°F.
Slice the mushroom caps into ¼-inch thin slices.
Transfer the sliced mushrooms to the baking sheet & toss them with olive oil & salt.
Bake the mushrooms for 15 minutes, turn & cook for a few more minutes until golden.
Remove from the oven & allow the strips to crisp up as they cool.
Recipe #3 ~ Pear, Ginger & Honey Smoothie
Serves 1
Ingredients
1 cup diced frozen pear (buy fresh, chop into cubes & freeze)
¼ cup oats
½ tsp grated ginger
½ tsp cinnamon
½ cup plain Greek yogurt
¾ cup milk (dairy or non-dairy)
1 Tbsp honey (or other sweetener)
Method
Combine the ingredients in a blender & blend until smooth. Serve immediately.
Recipe #4 ~ Chia Puddings (5 Easy Flavours)
Chia seeds are an excellent source of fibre, which can improve heart health, reduce cholesterol levels & promote intestinal health. Chia seeds contain alpha-linolenic acid, which has been linked to lowering risk factors for heart disease. They are a great source of fibre which can keep you feeling full.
If you’re new to chia puddings, you may not instantly like their rich tapioca consistency. Adding fresh fruit, nuts or seeds will help to change the texture & give them more crunch or chew. Toppings like Greek yogurt take them up to the next level!
Serves 5
Ingredients
2 Tbsps chia seeds
½ cup of milk (dairy or non-dairy)
1 Tbsp maple syrup (or sweetener of choice)
Variations
Lemon Blueberry
Add ½ cup frozen blueberries, 1 tablespoon freshly squeezed lemon juice & the zest of half a lemon to the base ingredients.
Mix well & store in the fridge.
Vanilla Chia Pudding
Add ¼ teaspoon vanilla extract to the base ingredients. Mix well & store in the fridge.
Peanut Butter & Jelly
Add 1 tablespoon peanut butter & ½ cup frozen raspberries to the base ingredients. Mix well & store in the fridge.
Chocolate Peanut Butter
Add 1 tablespoon cocoa powder & 1 tablespoon peanut butter to the base ingredients. Whisk everything together.
Store in the fridge.
Banana Chia Pudding
Add half of a ripe mashed banana & ½ tsp vanilla extract to the base ingredients. Mix & store in the fridge.
Add toppings like Greek yogurt, fruits or chocolate chips as desired.
Enjoy!!
Disclaimer
This blog is for informational purposes only & should not be construed as medical advice. If you have any questions about your own nutrition plan, please consult your doctor.