Detox for every day: It does not always have to be a short-term cleanse. The body can be supported every day in detoxifying. Learn how easy it is!
The range of detox cleanses is getting bigger: juice cleanses, souping, basal fast, fasting cleanses. The goal is similar in each case: to rid the body of toxins and pollutants. The body is relieved in such phases and the regeneration and detoxification thereby initiated. Personally, I like detox cleanses, because the allow the body and its organs to take a break, much needed in present times.
However, such cleanses should not be the excuse for doing nothing else for oneself and one's body the other time. In fact, the body can be supported every day by nutrition, exercise and recreation breaks at work. Detoxification can be contributed on a daily basis.
I would like to give you five tips that will help you to detoxify your body and organs every day.
Five simple tips for daily detoxification
1. Drink enough water
No matter if you follow a detox regime or not, the basic rule for any healthy diet is: Drink enough. It should be two-three liters of fluid per day, that's what you learn early. I find the following guideline good: 0.03 L per kilogram of body weight. So for example: 0.03 L * 70 kg = 2.1 liters.
However, the two liters should not consist of coffee and soft drinks. For everyday detox you should especially drink still water, lemon or ginger water and unsweetened herbal teas. Even freshly pressed juices and home-made smoothies are complementary in addition. Avoid too much coffee, soft drinks and alcohol.
Extra tip: It's best to start each day with a glass of still water. This allows toxins released overnight to be well flushed out.
2. Eat five to seven servings of fresh vegetables and fruits a day
Fresh fruits and vegetables are the best sources of vitamins, minerals, antioxidants, enzymes and other nutrients. They support important functions in the body and at the same time help to neutralize pollutants during digestion.
"Five a day" - this rule of thumb says you should eat at least five servings of fruits and vegetables every day. It is meant with a portion about a handful. As part of a healthy (detox) diet, you should come to these five portions. Maybe even try it with seven servings. You can do this for example with a smoothie as an additional source.
Basically, you should pay attention to freshness, origin and quality of vegetables and fruits. The most nutrient-rich and fresh are ripe harvested fruits and vegetables from the region. Also, be aware that you should not consume raw fruits and vegetables from the early afternoon, otherwise they will not be digested properly before sleep.
Green smoothie recipe
3. Pay attention to fiber
Dietary fiber stimulates digestion, keeps the intestines moving, provides longer-lasting satiety and regulates blood sugar levels. Its positive effect on the intestines and digestion makes it an important part of an everyday detox diet. The intestine is responsible for protecting the body from toxins and pollutants and free.
Whole grains such as oats, wholegrain rice, millet or even quinoa and amaranth, vegetables and fruits, as well as nuts and seeds are some of the richest in fiber. So, for example, start your daily detox diet with a cereal made from oatmeal, seeds, nuts and fruits.
4. Eat more bitter substances
Bitter substances have a very positive effect on digestion and stimulate the liver - one of the most important detoxification organs. Therefore, they are an essential ingredient for daily detox. However, these days they are often consumed in too small amounts. The taste of most people is trimmed to swee. Bitter substances are usually eaten reluctantly.
In order to ensure the daily detoxification, you should make sure to incorporate bitter substances here and there in your diet. Grapefruit, lemon, artichoke, broccoli, dandelion, rocket, chicory, radicchio and herbs such as milk thistle, hops or yarrow are particularly rich in bitter substances. For example, eat a grapefruit occasionally for breakfast or as a snack, drink lemon-ginger-water, add bitter varieties to your salad, or drink a tea that is rich in bitter herbs.
5. Eat probiotic foods
The intestine is one of the most important detoxification organs. Its health and functioning is therefore indispensable in the context of daily detox. However, nowadays the intestinal flora of more and more people is out of balance. It has approximately 100 trillion bacteria that help, among other things in digestion and pollution control. This imbalance can happen because of an unbalanced diet, illnesses and medication or even stress.
One way to balance the intestinal flora and generally assist it in its tasks is probiotic foods. These include, for example, kefir, sour fermented foods such as sauerkraut or sour cucumbers and apple cider vinegar. Nowadays probiotics are often added to yoghurt.
Be sure to include these foods more often in your daily (detox) diet.
Detox nutrition for every day: How to succeed
It does not always have to be the fasting cleanse. Support your body every day in the detoxification, by paying more and more attention to the 5 tips above. Do not overstrain yourself by trying to pay attention to all 5 tips at the same time.
Start by becoming familiar with one or two of the daily detox options. Pick the tips that appeal to you the most and start paying attention to them in everyday life. Once one of the tips has established itself as a habit, you can look for the next one out. Step by step, a long-term healthy (detox) nutritional style succeeds.
Discover also many recipes and tips on the blog of Nadine Hüttenrauch: blog.natuerlichnadine.de
Text: Nadine Huttenrauch
Image: Photo by Brooke Lark on Unsplash; Nadine Hüttenrauch