9 ways to detox naturally in the New Year

Jeff Behar, MS, MBA President at MyBestHealthPortal.net Top Contributorgive us a run down of the best way to detox for the new year that's safe and effective check it out.

It’s the New Year, which means everyone’s talking about “cleansing” and “detoxing” after a bit of holiday binging. But the truth is, your body detoxes just fine on its own: Your liver, lungs, kidneys, skin, and digestive track are programmed by Mother Nature to keep your body clean 24/7.

But you can give your body’s natural detoxing powers a boost with these nine easy tips. 

1. Stay hydrated with water. Water is part of every metabolic process in the body, and adequate water intake also helps keep the balance of body salts normal. Natural thirst should always be addressed. And remember that fruits and vegetables are almost all water, so 5-7 servings can boost your natural water intake. And the best way to tell if your water intake is adequate is to check the color of your urine. Pale yellow is the goal. If it’s any darker than that, drink a glass of water or two.

2. Limit caffeine – but there’s no need to eliminate it. Caffeine can be a boost for mental focus and energy, if limited to less than 300 milligrams per day. A large mug of coffee has about 150 milligrams of caffeine, so that’s about two servings a day. A mug of tea is around 50 milligrams, so that’s about six servings. When it comes to caffeine, the less often it is consumed, the more of a positive biological effect you can expect. 

3. Extra credit: Avoid alcohol -- even red wine. (it.

4. Skip sugar – and low-calorie sweeteners. You want to ground zero your sweet taste buds with more limited intake of sweet of all kinds. Cut out sugary drinks, snacks, and treats, and you’ll be surprised how fruit will satisfy your sweet tooth. And taking a break from all low-calorie sweeteners helps you learn to tamp down your perception of sweetness.

5. Eliminate processed and prepared foods. As a general rule, don’t consume things that come in cans, boxes, bags or jars. Bonus points: Don’t eat in restaurants, either. Many restaurant foods may look healthy, but the food may have been prepared in unhealthy oils, or they may be drenched in a creamy sauce. Cutting out processed foods is the quickest and easiest way to limit excess (and often hidden) sugars, fats, and calories. 

6. Break a sweat. Skin is the body’s largest organ, and sweating helps you eliminate excess body salts and other metabolites of body processes. Breaking a sweat every day is a good way to support your body’s healthy elimination of metabolic breakdown products.

7. Eat fiber. There are so many myths associated with “cleansing” the digestive tract, but your digestive tract actually wants to be stimulated, especially with fiber. Think of this as exercise for your gut. Fiber revs up your digestive tract -- it’s like nature’s Roto-Rooter. But stick to fiber that’s found in nature -- fruits, veggies and whole grains -- and skip the bulked-up processed products that claim to contain 50 percent of your daily fiber needs or more in ONE serving. Stick with nature’s fiber content, which is about 3-4 grams a serving, about 15-20 percent percent of your daily requirement.

8. Get some sleep. Aim for seven to nine hours every night. Adequate sleep supports and maintains a healthy brain. Recent studies continue to support the connection between amount of sleep and cognitive function.

9. Change your response to stress. While eliminating stress is not realistic, changing how your respond to daily stressors goes a long way to boosting a healthy body.

Also, stop by 4x Nutrition Center adn speak with one of our certified nutrition specialist about other way to detox and get your body ready for the new year!

Til next time,

Mikie 

Beating Holiday Stress

So how do you keep from completely blowing your lid? The answer, as always, lies in getting good, clean and repetitive exercise!

Start Simple, Stay Smart

Whether you’ve completely let yourself go or you’re in pretty good shape, the holidays are probably the most important time of the year to exercise smart. By “smart”, we mean take care to not over-exert yourself or cause injury – down time during the yuletide will only compound your stress level.

Talk to your doctor if you’re concerned about a particular nagging injury, excess weight, etc. that you feel may impede your exercise progress, or has you leery of stepping on the treadmill. There are so very many different forms of exercise (and physical and occupational therapies, if you’re that far gone) that no matter what your problem areas are, there’s something you can do to exert a little physical exercise.

Low Impact Forms Of Exercise

Swimming – hitting the pool (it’s wintertime, so choose somewhere indoors and heated) combines both resistance training and cardio because of the distances involved in swimming for exercise. What it does not involve is impact-stress on your joints and ligaments, like running.

Biking – if you’re lucky enough to live somewhere where winter doesn’t completely rule out the possibility of outside exercise, haul the old bicycle out of the shed, closet, etc. This low-impact form of cardio is also fun – and lets you sight-see a little bit along your route.

Yoga – don’t rule out Tai-Chi or Pilates, either. If you’re a beginner, well take beginner’s yoga. Yoga (as well as the others) isn’t for push overs – it’s as hard as you want to make it. But the camaraderie of yoga classes (should be) altogether different from what you’ll find in a weight room, and has been used to reduce stress and get the blood pumping for hundreds of years.

Battling Stress With Exercise

First of all, don’t see exercise during the holiday season as a chore. It’s not – in fact, while you should always watch what you eat, go ahead and not worry about the scale from now until about January 2nd. Exercising during the holidays is about making you feel better – trying to watch your weight will make you feel worse.

As an added plus, getting into an exercise routine now, without the calorie counting, will help you when New Year’s Resolution season rolls around. But what makes exercise such an excellent stress-dumper?

Exercise Triggers Endorphins – when you exert physical energy, your body produces and releases endorphins into your brain and bloodstream. These “feel-good” transmitters translate into what is commonly known as a “runners high” – but you can reap the pick-me-up benefits of endorphins from almost any kind of exercise, as long as you don’t over-exert (read: hurt) yourself!

Exercise Helps You Think – it’s no illusion, and you’re not crazy: you really do think better when you’re moving. As you exert yourself, your blood flow increases, and oxygen surges to both your mind and the other parts of your body that are doing the work.

Physical activity stimulates the hippocampus, the part of your brain in charge of learning and memory. Way back in our caveman days, thinking fast was the difference between earning a meal … and maybe even becoming one. Nowadays it’s a great way to ruminate on place settings, family arrangements, and everything else the holidays throw at you.

Put you in a Better Mood – Exercise can improve your mental outlook and reduce the negative emotional and physical effects of stress and even depression … which makes sense, if you take the first two reasons into account. Exercise can also help you get a better night’s rest.

This is one of the most important (as well as most-often-overlooked) aspects of personal, mental and physical wellness. Getting sufficient sleep is key to losing weight, defeating depression, and performing your best at work, at home, and especially during the stressful holidays. So go jogging – and then hit the sack!

Set Goals For Yourself, And Keep Going!

We mentioned avoiding the scale. Focus on setting easily-achievable goals for yourself. It might seem more important and impressive to start with “train until I can run a 5k” but if you cannot run a mile, then you should start there. The key to this technique is to REDEFINE your goals regularly.

So if your goal is to run a mile, and you run a mile, up your goal to 1.25 miles, and so on. This way, you’re constantly achieving your goals. Don’t think this is worth it? Keep a notebook. By the time you achieve your 3rd“revised” goal, you can look back at what your first goal was – and be amazed and impressed with yourself!

A word on Scheduling – you have GOT to keep this good thing going once you start. Not only will you lose physical progress with an on-again-off-again workout routine, but it won’t be as beneficial to your mental and emotional health, either.

If you can only exercise twice a week, do that. Try looking forward to it – pencil it in as “me time”. This way, it doesn’t become a chore. Other options for de-stressing during the Holiday mess: get a massage. Laugh – seriously. Laughter can reduce stress, and it’s free!

Lastly, it wouldn’t be the holidays if we didn’t mentions spirituality. We’re not talking about church, necessarily – unless that’s what floats your boat. After all, for many “spirituality” means a form of religious observance but for others it can be found in nature, music, art or a secular community. Spirituality is different for everyone.

Find Your Zen!