6 Simple Ways to Conquer Your Holiday Detox and Why You Should Start Right Now
Oh, the holidays! It’s a time of festive feasts and too many sweets. Is it me or does all food seem to get richer during the holidays? I realize that I am in the minority here when I say that I dislike holiday food, but that doesn’t change my stance. Individually, the foods are delicious but combine them all together and you better find me a cave for a painful hibernation.
If there is something that most of us have in common, it’s getting caught up in the festivity and overindulging. It’s easy to do! There are usually so many options that even if you just take a small sampling of everything, your plate still looks like Mt Everest. And that’s before dessert even enters the room!
You often hear about holiday detoxes, but most people wait until after the holidays to begin. What’s the point when you already know you are going to overindulge again? I’m here to tell you to lose that mindset. There is so much you can do between holiday meals that will help you feel better.
Why Detox?
Your body was created to detox every day. Unfortunately, you are exposed to an increasing amount of toxins every day and if your detoxification pathways get jammed up due to your lifestyle, diet, or an injury, then those toxins can build up and wreak havoc on your system. Fortunately, there are simple things that you can do daily without spending hoards of money to help your body detox.
Hydrate, hydrate, hydrate
How many glasses of water have you had today? There isn’t a one-size-fits-all answer for how much water you should consume daily because the number varies between men and women, active vs. inactive lifestyles, medications you are taking, body weight, overall health, and more. Experts used to recommend drinking eight 8-ounce glasses of water per day, but it is now believed that you should be sipping on water throughout the day.
Keep in mind that the body is roughly 60% water and we lose about 8 to 12 cups of water throughout the day by breathing, going to the bathroom, and sweating. Water is an essential element for many body functions. There are some key things to pay attention to to know if you are hydrating enough. If you are dehydrated, you may experience one or multiple of the following symptoms:
Fatigue or drowsiness
Headaches
Muscle cramping, spasms, or pain
Stiff joints
Dry mouth, tongue, and/or lips
Decreased urination that is dark yellow in color and usually has a foul odor
Lightheadedness or dizziness
Increased hunger sensation
To combat dehydration, start your day with a full glass of water that is preferably at room temperature. Carry a water bottle with you and sip from it throughout the day. There are apps you can download to remind you to drink water or you can just set an alarm on your phone every hour.
Aim to drink at least 2 liters of water a day, but don’t beat yourself up if you don’t make it. It’s like going to the gym. You have a goal of lifting your body weight, but you don’t do that the first time you go to the gym! You’d probably hurt yourself and never go to the gym again. The smart thing to do is build up to your target goal. Set realistic goals for your water consumption and increase it over time.
Some of the benefits of drinking plenty of water include flushing out toxins, carrying nutrients and oxygen to the cells, lubricating joints, regulating body temperature, and it can boost metabolism. These are all important functions to help detox your body and decrease holiday food hibernation.
Reconnect with nutrient rich foods
Who says holiday food isn’t nutrient rich? Yes, (some of) the individual foods do have good nutrients for your body, but many holiday recipes call for loads of sugar, excess fats, and aren’t very balanced overall. Be sure to incorporate plenty of fresh fruits and vegetables into your meals. If you are brave enough to take grandma’s criticism by swapping out some classics (looking at you, marshmallow yams) with some healthier options, please do! But for those who prefer to keep the holiday peace, go for the indulgence and then follow it up the next few days with some unadulterated vegetables, whole grains, and lean meats.
But what about all the leftovers? First off, try to plan meals out so that you aren’t making an overabundance of food. Inevitably, there will be some leftovers though. Get creative with your leftovers and make some healthier options with the different food items rather than just consuming the same meal for the next week. A quick Google search for healthy holiday leftover recipes will get you on the right track.
Get off the couch
Believe me, I know how good cozying up on the couch with a blanket feels when you have a food coma. But get up and go for a walk. If you have the ability to run or bike, go for it. A quick yoga session to aid in digestion works wonders! I love the Yoga With Adrienne digestion video. Physical activity not only jumpstarts your detox, but it also boosts energy and relieves stress.
The key to consistency with exercise is finding something you love doing. If you hate running, don’t do it! You’ll dread it and find every excuse not to go. If you love dancing, however, find a local dance class or search YouTube for some dance workout routines. Find a friend or two to do it with you. This not only holds you accountable but also increases the fun.
Sweat it out in the sauna
Get yourself to an infrared sauna and treat yourself to a good toxin flushing. Better yet, treat yourself to several sessions. Infrared saunas operate at a lower heat than traditional saunas, but due to the infrared light, they are more effective and typically more comfortable, unless you are completely immune to the insane heat level of a traditional sauna.
Sitting in a sauna will cause your heart rate to go up and your body to sweat. A similar physiological response to working out, but you get to sit down while you do it. Sweating will help flush toxins from your body which adds a great boost to your detox. In addition, you might drop a few pounds because your body will burn calories trying to cool itself.
If you are in Fort Collins, we have several businesses with infrared saunas. Here are a few: Old Town Yoga, Recovery Studio & Spa, and New Beginnings Functional Medicine Clinic.
Don’t forget to get some quality shut-eye
Did you know that the space between the cells increases while you sleep creating more room for toxins to be flushed out? The increased space between cells not only helps to detoxify the body, but it also increases oxygen and blood flow which helps to repair tissue damage. Bonus! But wait, we’re not done. The hormones released while you are sleeping trigger slower breathing and muscle relaxation which decreases inflammation.
So get that beauty rest! 7-8 hours is ideal, but some people function better with a little more sleep. Listen to your body and get the amount of sleep that makes you feel good.
Go see your friendly acupuncturist
Acupuncture is my answer for just about everything, right? It’s because it is so dang effective. There is even a whole protocol on the ear specifically for detoxification, and this protocol can be done with needles or ear seeds. Not only can acupuncture help you detox, but it can also help to reduce holiday stress and improve the health of your detoxification organs. I highly recommend getting acupuncture prior to starting your detox so that we can make sure your detoxification organs are functioning properly. So come one, come all, and get your detox, destress, acu-nap on!
But what about that expensive detox program Instagram told me to buy?
You probably don’t need it. By all means, if you want it and you think it will make you happy, then try it. But detoxing your body isn’t some crazy secret held by a single company that makes a special drink. Following the simple tips above will get your body to release toxins and shed the unwanted holiday excess. But don’t wait until AFTER the holidays. Start doing it now!