The body has a natural ability to detox in an effort to strengthen our immune system — the better our detox system works (and the lesser amounts of toxins that enter our body), the better our overall health and the stronger our overall immune system! Here, I’d like to share 10 tips on how you can improve your detox capacity and overall, Strengthen Your Detox Muscle!
The term “toxin” includes internal and external toxins — internal waste like harmful hormones that our body might not be able to fully break down (usually due to an unrecognized genetic weakness) and metabolic waste.
External toxins like pollutants, synthetic chemicals, heavy metals and processed foods ALL can over time, negatively affect our health. Our body has a sophisticated way of eliminating toxins that involves the liver, kidneys, digestive system, skin and lungs.
Only one caveat…as long as we are healthy!
Without adequate water intake, the body’s lymph fluid cannot flow properly. When this happens, it retains all the waste it collected from the cells, allowing it to ‘sit’ in the body.
Fruits and raw vegetables of all kinds help the lymph system move waste more efficiently from the body.
Raw foods contain enzymes and antioxidants that help break down toxins. They are also highly alkaline-forming foods, which reduce the burden on the lymphatic system as a whole.
All kinds of culinary herbs and spices boast health benefits such as fighting inflammation, aiding digestion, boosting circulation, and cleansing the body –thus benefiting lymph flow. Those that deserve honorable mention include:
Garlic– this natural antibiotic kills bacteria and viruses, whilst boosting immune function. It’s also known as a powerful detoxifier.
Ginger– is well known to relieve nausea and improve digestive function. As a ‘hot’ spice, ginger boosts circulation and encourages sweating.
Turmeric– this healing root is a potent anti-inflammatory, which thins the blood, and increases circulation.
Some of the most nutritious vegetables we can consume don’t grow on land, they’re found in the sea! Seaweed can help rid the body of toxins by binding to heavy metals, according to Canadian researchers at McGill University in Montreal.
Practice Deep Breathing On a Daily Basis
Possibly one of the greatest benefits of deep breathing is its ability to aid detoxification. Unlike the heart, the lymphatic system doesn’t have its own built-in pump so it relies on both breathing and movement to clear toxins from the body. Deep breathing also helps us efficiently exhale carbon dioxide through the lungs – another important part of detoxing and reducing the risk of illness.
Because the lymphatic system is close to the surface of the skin, deep pressure isn’t required to stimulate movement. For this reason, a number of tactile treatments can be beneficial, including a gentle massage, which helps free toxins. Special lymphatic drainage massages are also available, and have been shown to push up to 78% of stagnant lymph back into circulation.
Get Into the Habit of Dry Skin Brushing Brushing the skin daily with a dry brush before bathing is a fantastic way to boost lymphatic circulation and drainage. This technique – which has been used since ancient times – also improves circulation and digestion, reduces cellulite, and contributes to healthy skin. Dry brushing involves a specific but simple technique, which sees you brush in circular motions toward the heart – the direction the lymph is flowing.
Conventional antiperspirants carry some potential health risks, and actually work by blocking the body’s sweat glands. However, we were born with up to four million sweat glands for a reason. They are one of our main channels of detoxification! If the body struggles to eliminate these toxins thanks to a build-up of pore-plugging chemicals in the skin, the lymphatic system can become clogged.
Naturally detoxing your armpits –which you can learn about here – will free up your sweat glands so your body can release these toxins as nature intended. Also, consider buying all-natural chemical-free beauty products. By doing so, you can be sure to avoid these toxic skin-care ingredients.
Alternating between warm and cold water in your morning shower may seem like cruel and unusual punishment, but it’s actually a form of therapy called hydrotherapy. This works to constrict and expand blood vessels which improves circulation and stimulates the movement of fluid through the lymphatic system.
Other benefits of hydrotherapy include glossy hair and glowing skin, less stress, pain relief, increased willpower, and improved energy levels.
Daily exercise is probably one of the most effective ways of speeding lymphatic drainage. Working out increases the rate of breathing, boosts circulation, and encourages greater fluid intake. These are all vital to the healthy movement of lymph fluid.
One of the most popular exercises for lymphatic drainage is rebounding!
Exercises like running, jogging, walking, or working out with kettlebells also have a similar effect. Several yoga positions also help boost the lymphatic system.
Relaxing and sweating in a sauna is a fantastic way to reduce stress levels, whilst getting the toxins out. The increase in circulation and body heat improves lymphatic flow. A far-infrared sauna– which heats the body directly instead of heating the air – is more effective for the lymph system. Or, if you prefer it, the tradition sauna will still provide the similar benefits.
The KEY? Do MOST OF THESE on a consistent basis to "stir it up" like Bob Marley and you'll be feeling fine! :))
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Today, I’m going to be talking about pooping. 💩 Yup, we’re going to learn how to poop more frequently and healthily a.k.a. increasing your body's own regularity.
There are many factors that can cause constipation, some of the most common reasons include severe stress, a poor diet, lack of exercise, lack of sleep, dehydration, and even a change of environment or time zone due to traveling.
I’m sure when you’ve been constipated for several days, your abdomen feels bloated and extremely uncomfortable, making you agitated, and even moody.
So what is a Normal Poop?
First of all, not everyone knows what “normal” bowel movements are! Normal bowl movements are 1-2 per day, solid, formed brown to dark brown masses that of course....BOTH stink & sink.
How many times per day should I poop?
Generally, going once or twice a day is considered normal. Going every other day is also somewhat normal, as long as you feel comfortable and are not experiencing pain in your abdomen. Above all else, you want to make sure things are pretty consistent from day to day; this shows you what is “normal” poop for your own body and clues you in to when something internally is off.
What should my poop look like?
When you do go to the bathroom, it’s ideal to have a poop that is all connected in one long, smooth “S” shape. Poops like this develop when you’re eating enough fiber and drinking plenty of hydrating water.
However a smooth poop that is thin or broken up into a few smaller poops is not something to be concerned about according to digestive experts, as long as this is “normal” for you and does not cause you any discomfort. The color of a normal poop should be a medium to dark brown.
Although it may sound unpleasant, your poop smelling is actually not a bad sign.
Poop smells because of the toxins it is helping to draw out of your body and because of the bacteria involved in the gut lining.
There is not any specific smell that is considered “normal”; again it’s just important to keep an eye on things being consistent and comfortable for you.
How long should a normal poop take?
A healthy poop doesn’t cause pain, break up into multiple little pieces, or take a very long time and lots of pushing to come out. It should feel pretty easy to produce a poop and you should feel like you’ve emptied your intestines.
Anything less than “normal” as described above can be considered constipation.
Here are some common causes of “chronic” constipation:
⦿ Certain medications
•Blood pressure medications (beta-blockers)
⦿ Certain medical conditions
⦿ Iron supplements
⦿ Laxative abuse
⦿ Dairy products
⦿ Food allergies/intolerances
Finally- A natural alternative stool softener! Most of my clients with chronic constipation or "lazy bowel syndrome" LOVE, LOVE, LOVE this product! Just 1 Tablespoon every night (or as needed) before bed, works wonders!
DON'T YOU WISH YOU HAD A "QUICK" REGIMEN TO FOLLOW TO RESET YOUR BODY?
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Intermittent fasting seems to be the new buzzword for the past couple years. Intermittent fasting is not a diet but rather in eating pattern. It’s making a conscious decision to stop eating at certain time and start eating at a certain time.
It basically goes against what nutrition information has been telling us for the past few decades!
That it is important to start off the day with a healthy breakfast or that you have to eat six small meals throughout the day. While there are certain benefits for each of these, new research points to multiple benefits of intermittent fasting.
Although make no mistake, the benefits of eating smaller more regular meals are important for those who tend to skip meals, and up with slightly low blood sugar and over eat at their subsequent meals and throughout the day taking in far more calories than necessary leading to weight gain. Believe it or not, for these people intermittent fasting would also be beneficial as it helps with appetite regulation in the long run.
In terms of weight loss, during the fasted state, your body doesn’t have a recently consumed meal to use as energy so therefore it is more likely to pull from fat that is stored rather than glucose in your bloodstream from the recently consumed meal or snack. In contrast when you were eating regularly your insulin levels rise and fall according to the meals you consume and when your storage form of glucose is full (glycogen), which doesn’t take much by the way, the excess glucose is ushered into fat stores.
Another benefit of fasting is that in a fasted state growth hormone is also increased. With the combination of increased growth hormone secretion and decreased insulin production you are priming your body for that loss and muscle growth- an optimal result for improved overall body composition.
There are multiple ways to do intermittent fasting. I find that an overnight fast and a few hour fast in the morning or in early evening is the very best and most doable for the majority of people.
This would look like a 14 hour fast for women and 16 hour fast for men overnight. For example, I try to stop eating by 6 PM and try not to eat anything except for black coffee or green tea until 8 AM the next day. I probably take off one or two days during the week although this has been super beneficial not only for myself but for a large percentage of my clients as well!
Let’s face it, nothing good comes into our body after dinner or anything that we actually need. After dinner (or whatever you want to call your last meal) eating is usually just excess calories and junk or sweet stuff!
You could also eat normally then fast one or two times during the week. The one or two days you choose to fast you would fast for 24 hours, eat your last meal in the evening and then do nothing again until the following day at that time-Like 5pm to 5pm, have a balanced meal and resume normal eating the next day.
An important thing to remember is if you have an eating disorder or blood sugar regulation issues such as diabetes or hypoglycemia etc. it would be wise to discuss this method with your doctor before making changes to your diet. If you are on medication to regulate blood sugar you may need to discuss with your doctor or health professional to determine if any form of I.F. would be a wise option for you.
For those of you who like to get into the technical reasons of why’s and how’s, I’ve attached an excerpt from Dr. Mercola's site below….
Dr. Mercola has a few great explanations of I.F. benefits:
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