everyday detox ebookcentredwellness.com.au/wp-content/uploads/2018/02/... · the most obvious way...

Everyday Detox

Your quick guide to improving your body's own detox abilities. Start feeling

your best today!

What are toxins?

‘Toxin’ just means something that can harm your body. Your body is

constantly neutralising and excreting toxins to avoid an

accumulation of a substance that can harm you.

Toxins can be found in:

Food (preservatives, pesticides, colours, alcohol, caffeine)

Cigarettes

Drugs (recreational and pharmaceutical)

Make up or cleaning products

Environmental: car fumes, heavy metals, poor air quality

Plus, naturally occurring substances in the body, like excess

hormones or cholesterol, parasites, yeasts, fungi etc.

How do we deal with toxins?

The detoxification process occurs all over your body:

Liver: phase 1 and 2 detox pathways

Kidneys: filtering blood, toxins excreted in urine

Skin: toxins excreted via pores, especially while sweating

Lymphatic system: helps rid the body of waste

Digestive system: excrete toxins via bowels

Lungs: expel carbon dioxide, take in oxygen

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Are you ready to start feeling great?

Everyday detox

Make the most of your body's own detoxification pathways by

making sure they are in good working order. Your everyday detox

potential is influenced by:

What you drink

What you eat

How you breathe

How well your bowels work

How you move

How your lymphatic system moves: dry skin brushing

What you Drink

Staying hydrated helps provide enough liquid to flush toxins out

via the kidneys & reduces risk of constipation

Drink water, lots of it! Aim for around 2 litres each day

Try different herbal teas. They help get more water in, and are a

caffeine-free alternative to coffee

Reduce caffeine & alcohol as they require a lot of work from the

liver, and can be dehydrating. Caffeine is especially harmful if

you suffer anxiety or insomnia. If you can handle caffeine, limit

to 1-2 coffees per day (but not everyday), and for alcohol...no

more than 2 standard drinks per day (with 3 alcohol free days a

week)

Be wary of how much sugar is in any juices or smoothies you buy

or make yourself.



What you eat

Keep It Simple: Enjoy lots of fresh, unprocessed food. Don't have

too much sugar, and buy organic where possible

Eat a rainbow. Colourful fruits & veggies are packed with

antioxidants and nutrients needed for our detox pathways

(including fibre for our bowels). If you're a “meat & veg” dinner

person, have at least 4 different coloured vegetables on your

plate.

Include cruciferous vegetables like broccoli, cauliflower and

cabbage. These are super important to provide nutrients for

phase 2 detox in the liver

Don’t forget white vegetables like onion & garlic

Greens: Have green veggies everyday. Not only do they include

nutrients to help your liver's detox pathways, but also chlorophyl

which can bind to toxins in the gut so they can be easily excreted

and not absorbed

Lemon: Add some lemon juice to water and have before meals

to stimulate digestion, but remember to use a straw to protect

the enamel on your teeth.



How you breathe

Do you notice how you breathe? Do you hold your breath, or maybe

you're a shallow breather? Mindful breathing exercises can reduce

stress and cortisol levels (the 'stress hormone'), and encourage

detoxification by making sure there is enough oxygen available to

the body, and breathing out excessive carbon dioxide.



Quick mindful breathing exercise - try three times a day

Sit down somewhere quiet

Put your hand on your diaphragm (around the bottom of your

ribcage)

Take a slow, deep breath in, counting for 4 counts. Breathe to

the bottom of your lungs, and you will feel your diaphragm push

outwards

Then breathe out slowly, for 6 counts.

Do this three times, each time feeling your breath fill your lungs

and pushing our your diaphragm.

How well your bowels work

The most obvious way we get rid of waste is in stool.

Not only do we excrete toxins via the large intestine, but staying

regular reduces the reabsorption of toxins, including excess

cholesterol and hormones. Chronic constipation can lead to toxins

being absorbed via the intestinal wall, putting more pressure on the

liver and kidneys.



Fibre: adds bulk to the stool, and absorbs water to soften it. Lots

of fresh fruit & vegetables, wholegrains, and legumes should

provide you with enough fibre to keep things moving

Water: Aim for around 2L per day

Exercise: More on this next.

Rest & Recharge: long term high stress levels can slow down our

digestion and contribute to constipation

There are four key elements to maintaining regular

bowel motions: Fibre, Water, Exercise & Rest.

If these changes don’t help you stay regular, then extra help or

investigations might be needed.

How you move

Our bodies are designed to move, exercise isn’t just for

athletes or weight loss!



The wonderful benefits of exercise include:

Increased lymphatic flow to move waste and toxins

Sweating: toxins are excreted in sweat

Increased respiratory rate - more oxygen into the blood

Great endorphin rush (feel-good hormone!!)

Regular exercise will help regulate bowel transit time and reduce

constipation

Social connection of exercising in a group or team

Positive effect on mental health

Increased muscle mass

150min exercise per week is ideal for maintaining health.

If you don't exercise at the moment, don't be scared. Break it down

into small chunks and it's not actually so much! You don't need a

personal trainer, you could start with 5 x 30min walks a week. Just

work hard enough so you get a little out of breath and raise a

sweat.

Dry Skin Brushing



Dry skin brushing is one of the best techniques to open up the

pores of the skin, and to stimulate and detoxify the lymphatic

system. It helps moves lymph fluid towards the heart,

where waste enters the circulatory system, heading to the kidneys

& liver for detoxification and excretion.

Skin brushing also helps exfoliate and invigorate our skin, bring

blood and oxygen to the area. This can help removal of

accumulated toxins under the skin which can contribute to a

dimpled appearance

Use a good quality natural bristle brush

Brush before you shower, on dry skin

Use long, light brisk strokes, with firm but gentle movements

Concentrate on long movements, not circular

Start at your feet and work your way up the body

Always brush towards the heart, encouraging lymphatic flow

Avoid the face or other sensitive areas

Pay particular attention to cellulite prone areas such as the

thighs, but be gentle

Your skin might be a little pink, but should not hurt or be red. If it

is, that means you've brushed too hard!

Take a nice warm shower

How to incorporate dry skin brushing into your routine:

when you might need a detox

program?



As you can see, there are so many things you can do every day to

help your body's detox mechanisms. We haven't even touched on

avoiding environmental toxins in our plastic food containers and

home cleaning products!

However, the following issues can be a sign that some assistance,

or a more in-depth, supervised detox is in order:

Are you always tired or lethargic?

Do you suffer from bloating, diarrhoea, constipation, nausea, bad breath, and

can't get on top of it?

Do you get regular headaches?

Do you have memory or concentration problems?

Do you suffer from intolerances or environmental sensitivities (eg perfume

always gives you a headache?)

Are you hormonal or have excess weight? Or have you lost a lot of weight

recently but plateaued?

Do you suffer skin problems like eczema, rashes, acne?

Do you experience fluid retention?

If you have been experiencing any of these issues, natural therapies can

help. Book in now by visiting www.centredwellness.com.au and I would love

to help you on your health journey

A history of anxiety, gut disorders, and food intolerances lead Kylie to discover

the benefits of natural therapies over ten years ago. These days, as a mum of

two (very busy) boys, she knows first hand how important it is to stay on top of

your health to keep up with the ones we love, and offer them the best version

of ourselves.

Kylie is passionate about getting to the root cause of illness, and a strong

advocate in treating patients individually and holistically. Her aim to is provide

practical help that is easy to understand, believing that good health doesn't

have to be overwhelming, complicated, or hard!

From long term chronic conditions, to fatigue, digestive problems, hormonal

imbalances or simply the common cold, naturopathic treatment can assist your

body to recover, and rediscover how great healthy can feel. Book your

appointment online to get started on your journey to health today.


21 Webb Street, Narre Warren

0415 395 524

[email protected]

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The information provided on this ebooklet is for informational and educational purposes only.

Any information provided is not, nor is it intended to be, personalised medical advice, nor is it a

substitute for professional advice or care. Should something you read here raise questions or

concerns regarding your health, please see your qualified health care professional.

Kylie Snell, Naturopath

at Centred Wellness Natural Health

http://www.centredwellness.com.au/book-now

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