Detox, revive, renew
After the festive season people want to start the new year with resolutions. Their usual one is about healthy change and getting rid of toxins accumulated from over eating and over drinking for few weeks.
Some want to generally get healthier but are at loss on how to do it, reading so many different “great” advice from internet or reviews.
Nothing wrong about it and here are few steps you could follow to start a new lifestyle, shred some weight and just get a better understanding of what’s healthy for yourself.
Toxins can be due to stress, food additives, trans fat, sugar, food colouring, heavy metals… The free radicals accumulate in your body and over a long period of time, they can lead to oxidative damages and are linked to diseases like cancer. Many different free radicals molecule accumulate and are created through our body during metabolic reaction or due to exposure to pollutants. They cause oxidative stress when anti oxidants are not present or due to disease and inability to fight them. (1)
It is good to know your health status and your targeted free radicals to be able to adjust your diet and supplements adequately.
Some free radicals are actually beneficial and it is mostly the balance between anti oxidant, body function and free radicals that has to be understood. (2)
Of course, some people will feel much lighter after spending a week on a “detox” program, as usually they cut on everything that is bad for you like alcohol, sugar, fast food, trans fat… But by doing so they may also increase some internal damages without noticing.
Again, having a routine check up on liver function and testing for nutrient deficiencies is essential before starting a drastic protocol. In healthy individual who want to enhance their health status it will always make them feel better. For people with conditions, it is necessary to target it properly to get the wanted outcome.
Few examples of regiments that could help.
One of the most ancient way to help your body restoring itself is from fasting. As usual, it has to be done carefully, knowing your health status and following a strict protocol. Fasting can not be done during a high period of stress for example, that’s why for effectiveness, people usually go to retreats where they meditate all day long. Braking a fast is also as important as fasting itself, starting with just few fruits and increasing food consumption slowly to go back to a varied diet free of oxidants. Fasting can not be done over and over as it may have the adverse effect of neurone degeneration, therefor it is important to question the 5,2 diet that has been so popular. (4)
Another example is a partial fast where you eliminate all possible inflammatory products (dairy, gluten, sugar, all packaged food, cigarette, stress…). For a week (better off work) drink lots of fluids and pack up with antioxidants from fruits and vegetables, reintroducing yourself to a better balanced diet gradually.
Just avoiding refined sugar, excess salt and packaged food would usually make a huge difference to most people health.
Our liver is a fantastic organ, key of our health, following a proper diet it can regenerate and recover from possible damages caused by toxins and diseases.
Here are examples of food that could help people suffering from non alcoholic fatty liver disease: Walnuts, rich in α-linolenic fatty acid, blackcurrants, parsley leaves, red peppers and horseradish. Food products rich in β-carotene like carrot, dried apricot, parsley leaves and onion leaves. Good sources of vitamin E include plant oils, especially sunflower oil and wheat germ. As described by Kargulewicz, A., Stankowiak-Kulpa, H., & Grzymisławski, M. (5)
New year resolutions have to be achievable and release you from stress instead of added some.
You want to try meditation? Great!!! Just start with a easy routine like closing your eyes and focusing on a steady breathing from the nose, getting aware of all the sounds around you for 5 minutes once a day. Could be done any time you know you will not be disturbed. Just 5 minutes. Once you feel comfortable and can enjoy a longer time, do it gradually. Or add more session during the day.
Buy yourself a nice glass water bottle that you can carry around and drink your 1.5 litre a day.
Take the habit of drinking a cup of green tea or herbal tea in the morning.
Eat red meat just once a week.
Eat more fruits and vegetables.
Buy a steamer if you do not have one and use it for dinner.
See more friends and switch off from social media.
And add a glass of high quality red wine every night for its vertues now known as the French paradox. (6)
Look after yourselves, eat well and be happy.
- Lobo, V., Patil, A., Phatak, A., & Chandra, N. (2010). Free radicals, antioxidants and functional foods: Impact on human health. Pharmacognosy Reviews, 4(8), 118–126.
- Pr. Joyeux, H. (2013). Changer d’alimentation. France. Edition du Rocher. 632-634.
- Muriel, P. (2009). Role of free radicals in liver diseases. Hepatology International, 3(4), 526–536.
- Alirezaei, M., Kemball, C. C., Flynn, C. T., Wood, M. R., Whitton, J. L., & Kiosses, W. B. (2010). Short-term fasting induces profound neuronal autophagy. Autophagy, 6(6), 702–710.
- Kargulewicz, A., Stankowiak-Kulpa, H., & Grzymisławski, M. (2014). Dietary recommendations for patients with nonalcoholic fatty liver disease. Przegla̜d Gastroenterologiczny, 9(1), 18–23.
- Pr. Joyeux, H. (2013). Changer d’alimentation. France. Edition du Rocher. 542-543.