What a spectacular fall we’ve has this year in Colorado! So often we get our first snow and miss out on the fall leaves, but not this year, the leaves are beautiful. Seasonal changes are a great time to cleanse. Whether it’s a slight shift in our diet, or a more intentional comprehensive cleanse, it serves us well. Some of the benefits we can experience from a gentle detox include: increased energy, clearer thinking, healthier skin and a stronger immune system.
We’re exposed to pollutants everyday, lessening the toxic load not only has potential benefits for longevity but also has more specific benefits like supporting bone health. A recent study found that cumulative exposure to air pollution had an inverse relationship with bone mineral density. As pollution exposure increased, bone mineral density decreased, resulting in an increased risk of osteopenia and bone fractures.
Cleansing and Detoxing Tips
- Focus on nutrient dense, whole foods (e.g. poultry, meat, veggies, nuts, seeds and low glycemic fruit in moderation). Avoid packaged, processed foods. Vegetables are full of alkalizing minerals, which help us to clear toxins, reduce inflammation and support overall health.
- Food quality makes a difference. Animals like humans store toxins in their fat, which is then passed on to us when we consume them. Opting for cleaner animal foods (e.g., pasture-raised, organic and wild caught fish) helps to reduce the amount of toxins. Refer to the Clean 15 & Dirty Dozen lists to help determine which produce retain the most amount of pesticides and are more important to buy organic.
- Ditch the sugar. It’s inflammatory and damages our intestinal lining resulting in leaky gut, or increased mucosal permeability. Both systemic inflammation and leaky gut are potential contributing variables in chronic health conditions (e.g., autoimmune, diabetes, cancer, and neurological conditions). While detoxing also avoid alcohol.
Staying hydrated with clean filtered water helps to flush toxins and decrease inflammation. Do you get bored with water, add in herbal decaffeinated teas, coconut water or mineral water. Caffeine does not need to be avoided, just enjoy in moderation and be intentional about replenishing fluids as it is a diuretic.
- Movement helps to keep our lymphatics flowing, which helps clear toxins from our bodies. Even 15 minutes of brisk walking helps to release stored toxins, increases circulation and benefits both our weight and immune system. It also has emotional and stress releasing benefits.
- Dry brushing is another great way to keep lymphatic fluid moving.
- If you are wanting to take your cleanse up a notch, there are several cleansing protein powders that are great for supporting detoxification. One of my favorites for a general detox is OptiCleanse GHI. It is sugar and stevia-free, contains chelated minerals (better for absorption), active B vitamins and phytonutrients to support detoxification pathways. Please reach out if you are interested in learning more.
- On average, most women are exposed to 200 different chemicals daily due to skincare, haircare and make-up products. It can be expensive to switch out all of these items. As you run out of one product, be intentional about replacing it with a cleaner option. Skin Deep is a great resource for assessing toxic load in products.
Food Ideas & Recipes to Enjoy while Cleansing
- Whole Food Detox Salad – opt for raisins or currants, both are not needed
- Soups are easier on our digestion and typically full of vitamins and minerals
- Beet Soup – as the author suggests, skip the sweetener, you won’t miss it with all the other flavors
- Cauliflower soup – option to mix it half and half – cauliflower and broccoli
- Butternut squash soup – if short on time, buy pre-peeled and chopped squash
- Interested in bone broth but don’t have the time to make it, I recommend Kettle & Fire