Spring is here, a perfect time to refresh! This is the time when we give our body the nourishment it needs to support its innate ability to regenerate and thrive!
Feeling any of the following symptoms: sluggish, lack of clarity, chronic headaches, poor sleep, constipation, undesired weight gain? If you do, your body is yelling out to you…it’s time to refresh!
On a day-to-day basis we encounter an overload from unhealthy exposures such as:
- chemicals in the air
- mercury in fish
- medications and bacteria in the water supply
- pesticides in food
- even plastics from water bottles
Our liver and kidneys do a great job to filter these exposures but sometimes this load can cause strain on these organs.
What happens if our bodies become overburdened with toxins? Our immune systems become compromised because our liver is using up our glutathione supply, not to mention many other nutrients, to filter these toxins out. Glutathione is a powerful detoxifying antioxidant necessary to prevent damage to our cells.
When our immune system is not functioning optimally we get run down and become susceptible to infections and are at risk for developing disease. Plus, our fat cells do a great job of storing toxins resulting in excess weight. In fact, this is why we at Blum Center for Health detox every Spring. → Join Dr. Blum’s FREE Detox Masterclass
So how about you? It’s time to refresh, and give your body a boost!
First, 5 things to avoid when flushing your liver and kidneys:
Ø AVOID prolonged detox programs that require severe calorie restrictions, < 500 calories a day, or 3 days or more. A starvation plan like this will deplete your nutrients instead of supporting your detox pathways. It will also put you at risk of dehydration, headaches and fatigue. Ultimately this puts the body in stress mode rather than reboot and go!
Ø AVOID energy drinks with sugars and excessive caffeine, as well as “detox” drinks containing additives, color dyes and sugar sweeteners. We can’t refresh when we are adding more toxic substances.
Ø AVOID diet plans that ask you to eat one food all day for many days such as the watermelon fast. I think the jury is out on this one! This type of diet promotes macronutrient deficiencies, calorie deficit, hormonal imbalance and more!
Ø AVOID laxatives and colonics without adequate mineral and electrolyte replenishment or good flora to support your immune system. These types of procedures may be considered somewhat of an extreme way to detox and can be better achieved through a whole foods diet plan. Besides, colonics are not fun by any means and often result in nausea and abdominal pain.
Ø AVOID any detox type diets for children and teenagers who are growing and require many calories and nutrients. Healthier ways of refreshing their bodies can be found in a simple elimination diets that only requires them to omit common allergens as well as sugars, additivities and color dyes.
Most importantly, you must know i how to cleanse and refresh your body, promote nourishment and gut healing.
10 Steps to Refresh Your Body for Spring:
1)Eat only whole foods, avoiding food that is highly processed, void of essential nutrients and generally full of unwanted additives and chemicals. The Spring is here! Look for fresh produce at local farmers markets where food was recently harvested containing more nutrients and taste delicious! See localharvest.org to find one near you!
2) Remove sugar from your diet. One of the most important things you can do for your health is to stop eating sugar. Sugar in all forms can be toxic for the body putting you at risk for fatty liver, heart disease, obesity and diabetes. Stick with natural sugars found in fresh fruits or other whole foods such as raw honey or pure maple syrup added in small quantities to a recipe.
3) Pay attention to your body and how it feels after eating certain foods. Consider a 3-week elimination diet from common allergens and/or inflammatory foods such as dairy, gluten, soy, sugar, alcohol. Each person responds differently to foods and not all foods that are consider “healthy” are right YOUR body. For some, an additional benefit can be seen from removing nuts, shellfish and nightshade vegetables that sometimes serve as inflammatory foods in the body. Reintroduce these foods one at a time every 2 to 3 days and take note to symptoms, if any after consuming the. Looking for a medically supervised elimination diet, come in for a nutrition consultation! We will take you every step of the way.
4) Eat an abundance of vegetables in your diet each day including a variety of sulfur-rich sources such as cruciferous vegetables. Best picks for the Spring include cabbage, broccoli, asparagus, collard greens, garlic, onions, and Swiss chard. My favorite is Bok Choy. Sulfur is an essential mineral that supports methylation and transsulfuration, optimizing the liver’s detoxification system.
If you cannot tolerate the sulfur in these vegetables, you’re not alone. Some people have genomic dispositions that affect these metabolic pathways. Add at least one serving day of sulfur-containing vegetables along with a vitamin known as molybdenum. Include a variety of vegetables and fibrous fruits such as berries to provide beneficial fiber, an important part of the elimination of excess waste in the body.
5) Hydrate! Drinking adequate water ensures good filtration of the kidneys, digestion, and bowel regularity. Eliminating waste in the body is vital to preventing toxic overload in the body. As a general rule, drink half your body weight (in pounds) as ounces. When exercising and in the warmer months, add more! Add fresh lemon and receive even more benefits for your liver. Consider a good water filtration system that uses a carbon filter.
6) Purge your home from harmful chemicals and environmental pollutants. Dump the harsh chemical cleaners and opt for a simple but effective solution of equal parts of water and vinegar. Be aware of harmful substances in your cosmetics and toiletries such as oxybenzone, parabens, and phthalates. Add an air purifier and/or a green plant.
7) Make time to unwind. Making time to rest in today’s fast pace world we often need to be reminded to do. Incorporate some kind of stress reduction modality each day whether it be a massage, a hot bath or reading a book of interest. Get closer to the earth with a walk-through nature or earthing (sinking your feet into the sand). Find THAT THING that relaxes you and plan to make it part of your day because it will be the best part by far!
8) Consider intermittent fasting. Intermittent fasting is generally considered a time period of caloric restriction such as 14-16 hours a day. When we “fast” it gives our body time to digest and ultimately deplete our glycogen stores (stored liver glucose). When this happens, our body looks for another source of energy to function in which it then uses our fat stores via a system known as B-oxidation. This energy source is known as ketones. This state results in the generation of new mitochondria, reduced insulin resistance and weight loss,2. As many positives as there may be with including some period of fasting in your diet, there can be some risks for some medical conditions. Talk with your Practitioner when considering fasting as well as what kind of fasting is the best fit for you.
9) Sleep! Sleep! Sleep! Studies will confirm that a lack of sleep correlates with a lack of concentration, weight gain, poor eating habits, as well as puts stress on your immune system. The best way to make sure you include adequate sleep each day is to plan it. Set a bedtime each day by shutting your electronics off at a certain hour while setting up a bedtime routine to help you unwind at the end of the day. Shoot for a minimum of 7-9 hours a night.
10) Be positive! Ever spend time around someone who’s energy is addictive? If you ask me, being pessimistic is nonproductive. Saying something nice to someone will not only make that person happy but in return reward you at the same time!
Other refreshing rituals that can be adapted include, meditation, dry brushing, infrared saunas and gentle movement such as restorative yoga, stretching and rebounding.
Look to refresh at least 2 times a year or more. Start each day with an alkaline green smoothie. Plan for a casual hike and a calming magnesium bath before bed. However you choose to set up this day, remember you deserve it and your body will thank you.
Keri Lynn MacElhinney, RD, CDN, CLT, IFNCP is a Functional Medicine Nutritionist at Blum Center for Health. She has over 20 years of professional experience as a Registered Dietitian and holds a nutrition license in New York and the State of Connecticut. In her early years, her field experience covered a wide array of areas including acute care hospitals, community health centers, substance abuse. Make an appointment with Keri Lynn at 914-652-7800.