Spring came with all its variety, warmth, freshness and generosity, and with it the desire for the great spring cleaning… of the body. In winter, most people naturally go into storage mode in the comfort of their homes, enjoying seasonal food. A spring detox is the perfect way to welcome the new season, to throw away winter habits and welcome the abundance of fresh produce.
The body is a perfect clockwork machine that knows how to purify itself every second. Many organs are involved in helping this constant process – the liver, which is the main detoxifier of toxins from the blood; the lymph and blood vessels that clean individual cells; the skin, which flushes out toxins through sweating; the kidneys, which filter liters of blood and remove pollutants from it through urine; the lung, which expels carbon dioxide; the intestines, which extract valuable substances from food to excrete waste products, etc.. And a little extra help that contributes to the body in its work and at the same time does not cost a lot of time and effort, is never superfluous!
Here are some practical tips for a gentle spring detox that can easily be incorporated into everyday life:
Food rich in antioxidants
It is a well-known fact that toxins contribute to the formation of free radicals, which in turn cause damage to the body. The visible results of this damage can also be seen on the skin (check out our suggestion for Antiox Therapy with Vitamin C, which cleanses the skin of free radicals). Therefore, it is important to include vegetables and fruits rich in flavonoids and carotenoids in the daily menu. They neutralize the action of pests. Flavonoids are found in forest and citrus fruits, dark chocolate, parsley, onions. Carotenoids are obtained from carrots, pumpkin, plantains (a type of banana), spinach and sweet potato.
Spring also comes with its seasonal offerings, so adding leafy greens such as collard greens, sorrel, lettuce, nettles, asparagus, fresh and wild garlic (levourd), fresh onions, is more than recommended. Leafy greens are full of fiber for slow digestion, as well as minerals and vitamins for successful detoxification.
Although they are out of season, cruciferous vegetables need special attention. They are an excellent source of vit. With soluble fibers, which are valuable substances for good cleansing of the body. Representatives of the cruciferous family are cabbage (common, Brussels, Chinese), broccoli, cauliflower, bok choy, turnips, kale, horseradish, horseradish, mustard, watercress, wild arugula.
Fresh seasonal herbs can also be added to the dishes for an additional detoxifying effect, such as coriander, mint, coriander, dill, parsley, rosemary and others. The exotic and specific taste of turmeric and ginger also have their antioxidant and anti-inflammatory properties, and help the production of digestive enzymes.
In other words, the more colorful the dish, the more benefits it will have for the body.
Food rich in protein
The body needs enough amino acids to do a good job of detoxification and eliminate the maximum amount of toxins. So sourcing clean products of animal origin is important.
It is recommended to include vegetable proteins (legumes, nuts, seeds) in the menu.
Nuts are a favorite in this group. They contain fiber, antioxidants, proteins, healthy fats, vitamins and minerals. Their consumption optimizes liver function and increases enzyme levels, which in turn further stimulates detoxification. The best way to consume nuts is to eat them raw and soaked in water. In this way, the content of naturally occurring enzyme inhibitors in them is lowered and their true usefulness is increased. Seasonal offerings are walnuts, almonds, hazelnuts, but others can be included.
Food rich in healthy fats
Good fats for detoxification are the least processed. They can be found in avocados, natural olives, cold-pressed extra virgin olive oil, coconut oil, macadamia oil, wild-caught fish, and more. Fat balances blood sugar and hormones, so it’s good to include it in moderation at every meal.
Fluid intake varies between 30 and 40 ml per kilogram of body weight. Therefore, if the weight is 60 kg, the daily amount of useful fluids is between 1.8 – 2.4 liters. To support detoxification, it is desirable to increase the amount, and a small part of the additional effects for the body can be improved digestion, younger and healthier skin, optimal functioning of joints, muscles, heart.
Besides water, other useful liquids that can be included in the menu are herbal teas, fermented drinks, coconut water, bone broth, green leafy vegetable smoothies. And a small amount of freshly squeezed lemon, raw apple cider vinegar or Himalayan salt can be added to the water itself, which are rich in antioxidants and help the body neutralize the stress caused by free radicals. These drinks, in addition to a cleansing effect, also have a strengthening effect on the gastrointestinal tract.
It is only during meals that it is not recommended to take liquids, because they dilute the concentration of digestive enzymes, which, in turn, are extremely important for the good breakdown and absorption of proteins.
Sport is important because it mobilizes the body to move the fat depots where toxins are usually hidden and expel them through the various organs. In the absence of high-intensity sports, even prolonged walking, cycling, yoga or dancing can aid the detoxification process. And the bonus to movement is reducing the amount of stress in the body.
Good sleep is one of the main factors for successful detoxification, because during this time the body is given a chance to regenerate and rejuvenate. The golden rule is to sleep between 7 and 9 hours a day, and it is recommended not to use any sources of blue light (laptops, TVs, phones) at least 1 hour before sleep.
Here we have recalled the basic principles underlying any detox regime. And when it comes to our body, let’s not forget the principle – if we don’t do the best for ourselves, then for whom?!