Oxidative stress is a condition caused by excessive production of free radicals. Your body naturally produces these molecules for cellular processes, such as digestion. However, alcohol, tobacco smoke, a poor diet, and exposure to pollutants can produce excessive free radicals Eating a diet rich in antioxidants can help your body fight oxidative stress caused by excess free radicals and other toxins that increase your risk of disease.
Focus on getting antioxidants from food and not supplements, which may, in fact, increase your risk of certain diseases when taken in large amounts 39 , 40 , Examples of antioxidants include vitamin A, vitamin C, vitamin E, selenium, lycopene, lutein, and zeaxanthin. Berries, fruits, nuts, cocoa, vegetables, spices, and beverages like coffee and green tea have some of the highest amounts of antioxidants Consuming a diet rich in antioxidants helps your body reduce damage caused by free radicals and may lower your risk of diseases that can impact detoxification.
Gut health is important for keeping your detoxification system healthy. Your intestinal cells have a detoxification and excretion system that protects your gut and body from harmful toxins, such as chemicals Good gut health starts with prebiotics , a type of fiber that feeds the good bacteria in your gut called probiotics.
With prebiotics, your good bacteria are able to produce nutrients called short-chain fatty acids that are beneficial for health 44 , The good bacteria in your gut can become unbalanced with bad bacteria from use of antibiotics, poor dental hygiene, and diet quality 46 , 47 , Consequently, this unhealthy shift in bacteria can weaken your immune and detoxification systems and increase your risk of disease and inflammation Eating foods rich in prebiotics can keep your immune and detoxification systems healthy.
Good food sources of prebiotics include tomatoes, artichokes, bananas, asparagus, onions, garlic, and oats Eating a diet rich in prebiotics keeps your digestive system healthy, which is important for proper detoxification and immune health.
For some people, detoxing is a means of eliminating excess water. This excess fluid buildup can cause bloating and make clothing uncomfortable.
If you find yourself consuming too much salt, you can detox yourself of the extra water weight. While it may sound counterintuitive, increasing your water intake is one of the best ways to eliminate excess water weight from consuming too much salt.
By increasing your water intake, your body reduces the secretion of the antidiuretic hormone and increases urination, eliminating more water and waste products 51 , 52 , Foods rich in potassium include potatoes, squash, kidney beans, bananas, and spinach Consuming too much salt can increase water retention. You can eliminate excess water — and waste — by increasing your intake of water and potassium-rich foods. As previously mentioned, science suggests benefits of things such as apple cider vinegar, green tea , and lemon water.
Some detox programs focus on incorporating these ingredients to boost liver and kidney function and improve the removal of toxic substances. Some of these foods include turmeric , parsley, fish, and garlic, Taub-Dix says. Anyone can add them to their current diet. Some detoxes target the other end of your digestive tract with products and supplements that claim to cleanse the colon by promoting bowel movements. In fact, research has suggested the opposite, including one study published in The Journal of Family Practice that found colon cleansing could actually have detrimental health effects.
Perhaps more significant, constantly flushing out the colon can remove the healthy bacteria that thrive there. Recent research has linked the bacteria in your GI tract to a whole host of health benefits. First, pick a reasonable timeframe for your cleanse — no more than three days. Beware any plan that restricts major food groups or promotes a singular food. A healthier way to think about resetting yourself in the New Year is to lose the restrictive mindset and instead focus on foods you can add to your diet for their nutritional benefits, says Zeitlin.
Aim for at least 8 glass of water within the day. Make a trail mix of nuts and seeds like walnuts, almonds, pumpkin seeds, sunflower seeds, melon seeds, chia seeds and flax seeds. Eat low GI fruits like guava, pear, apple, orange, strawberries, peach, plums and apricots. Start the morning with half a lemon squeezed into warm water or cleansing herb tea.
Choose from the list of juicing vegetables provided earlier. Detox Diet Plan: Quinoa salad with baby spinach can be a healthy lunch option. Follow with a brisk walk, bike ride, yoga or swimming. You can follow this with green tea or herb tea. Detox Diet Plan: Start your day with a healthy fruit yogurt.
Add 2 cups of water and salt to taste. Slow cook till the dal and veggies are done, garnish with coriander or parsley. Mix 1 tablespoon of balsamic vinegar and 1 tablespoon of extra virgin olive oil, fresh lemon juice and drizzle over the top. Detox Diet Plan: This lentil and vegetable stew will work wonders for weight loss. DAY 5 Start the morning with half a lemon squeezed into warm water or cleansing herb tea.
LUNCH : Steamed vegetables of choice with fresh herbs, drizzled with olive oil and crushed pumpkin seeds. Though Williams says she understands the idea behind cayenne pepper as a weight loss promoter, going 10 days without food is absolutely not a healthy plan. If you're looking for more long term diet plans, programs like Weight Watchers , and even Whole30 can work—though of course we think The Cooking Light Diet is one of the healthiest and tastiest!
But sometimes you just want a short-term reboot. She recommends following a meal plan that incorporates five pillars : Avoiding added sugars, eating whole foods, incorporating a lot of vegetables, choosing healthy carbohydrates, and avoiding alcohol. These plans help you stick to several days of nutrient dense foods and get you back on track without any gimmicks or expensive additions. They consist of meals that cut out junk from processed foods, added sugar, and alcohol and will leave you feeling energized and motivated.
And that's what you really want. By Arielle Weg January 12,
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