The theory behind detox diets is that our bodies can become overloaded with toxins that come from foods and substances such as caffeine, nicotine and alcohol. Detoxing doesn’t necessarily have to mean eating less, it can mean finding healthy replacements and including more fruits, veggies and superfoods in your daily diet - eating more of the good stuff! Here are some of our top tips for detoxing your diet!
Switch to Whole grains
While refined grain foods like white pasta and rice still offer benefits, it’s the whole grain options that make the difference, being packed with more than 26 nutrients, including fibre, vitamins, minerals and antioxidants. Whole grains supply more vitamin E, B, and folic acid than refined grains. And they provide important minerals such as magnesium, zinc, and iron. But the health benefits of grains don't end there. Researchers have found connections between eating whole grains and other medical improvements including: reduced risk of cancer lower blood pressure, decreased risk of type 2 diabetes, lower cholesterol, improved digestive health, a reduced risk of heart disease.
Reduce Sodium Intake
The primary concern with excessive salt intake is that sodium often leads to high blood pressure, or hypertension. Hypertension, in turn, can cause heart disease and stroke. The best way to reduce the amount of salt you consume to ensure you are cooking everything at him from scratch. Restaurant food, pre-prepared food and takeaways all have a lot of hidden salt to add flavour so by cooking from scratch you have full control over how much sodium you choose to add. It can take a little time to get used to the flavour of foods without added salt however by opting for more spices and seasonings such as ginger, chilli and coriander you can add more flavour to your dishes with reverting to salt.
Eating more raw fruits and veggies
When you're trying to eat healthier, adding more veggies to your diet is a no-brainer. Not only are vegetables low in calories, they're high in fibre, vitamin C, potassium and a range of antioxidants that benefit your health. Eating your veggies raw means you'll likely get more water-soluble nutrients – vitamin C, and B vitamins – than from eating cooked vegetables. However, even cooked veggies can supply plenty of vitamin C, so you can still meet your needs over the course of the day. Eating raw veggies at the peak of their ripeness helps you get the most antioxidants possible, some water-
soluble antioxidants might leach into the water as your vegetables cook, while other antioxidants might be neutralized by cooking oil, which naturally starts to oxidise as you cook.
Starting your day with warm lemon water
A great way to kick-start your day. The warm water helps stimulate the digestive tract, and the lemons are believed to purify the liver. The vitamin C in lemons also helps give your immune system a boost. The tradition is also believed to help remedy a chronic pH imbalance. And because lemon water is a natural diuretic, it’s thought to flush excess fluids and toxins out of your body. Last but not least, it helps keep your skin clear and hydrated. Just take the juice of half a fresh-squeezed lemon, and add it to warm water.
Drink Enough Water
About 60-70% of your body weight is made up of water, and every part of your body needs it to function properly. Water helps the kidneys remove wastes from your blood in the form of urine. Water also helps keep your blood vessels open so that blood can travel freely to your kidneys, and deliver essential nutrients to them. But if you become dehydrated, then it is more difficult for this delivery system to work. Mild dehydration can make you feel tired, and can impair normal bodily functions. Severe dehydration can lead to kidney damage, so it is important to drink enough when you work or exercise very hard, and especially in warm and humid weather. As a rule, we should all be sipping on around 2l of water per day to allow our bodies to work at their best.
Reduce dairy intake
About 75 percent of the world’s population is genetically unable to properly digest milk and other dairy products — a problem called lactose intolerance. Our bodies just weren’t made to digest milk on a regular basis. Instead, most scientists agree that it’s better for us to get calcium, potassium, protein, and fats from other food sources, like whole plant foods — vegetables, fruits, beans, whole grains, nuts, seeds, and seaweed. Plant based dairy alternatives are a great way to still enjoy all your usual foods but without the negative effects of consuming dairy.
Opt for Organic
The prominent threat of consuming plants that are not organic is that they introduce an exposure to pesticides. Pesticides and herbicides, though seen used for their effectiveness on crops to fend off insects and maximise the crop yield, pose a health threat. These chemicals are seen as foreign to
your body, thus causing an expansive range of illnesses and disease. Heavy pesticide exposure can contribute to neurological issues, malfunctions, impairments, as well as creating toxicity within your body. A high level of toxins in the body essentially hinders every single process that the body facilitates. Your body’s health becomes compromised because it abandons its normal daily tasks in order to make detoxification a priority.
Reduce Sugar Intake
The empty calories from added sugar in desserts, some drinks and candy can lead to weight gain and spikes in blood glucose levels. Opting for sugar from fruits rather than added sugar and syrups will not only help reduce weight gain and blood sugar levels but will also help improve your skin.