Tracking – Jawdat Nasri
In light of the pressures of modern life, we are confronted daily with many toxins that negatively affect our body and mind. Between the physical toxins resulting from environmental pollutants and an unhealthy diet, and the mental toxins resulting from mental disorders such as anxiety, stress, overthinking and depression, we become prisoners of many health and psychological problems that require continuous attempts to get rid of it on a regular basis in order to maintain good physical and psychological health.
Physical detox
The term “toxin” in the context of detox diets is loosely defined, and it generally includes pollutants, synthetic chemicals, heavy metals, and processed foods, which can negatively affect health. However, popular detox diets rarely identify the body toxins it contains. is intended to remove or the mechanism by which it is intended to remove it.
Your body has a sophisticated way of getting rid of toxins, including the liver, kidneys, digestive system, skin, and lungs, and when these organs are healthy, they can eliminate unwanted substances effectively. So, even though a detox diet doesn’t do anything your body can’t do right Naturally on its own, you can enhance your body’s natural detoxification system by following these tips:
1- Drink more water
Water does more than just quench your thirst, as it regulates body temperature, lubricates joints, aids digestion and absorption of nutrients, and detoxifies the body by removing waste.
Your cells need to constantly repair themselves to function optimally and break down the nutrients your body uses for energy; These processes release wastes that can cause harm if they accumulate in the blood, so water effectively transports and eliminates these wastes through urination, breathing, or sweating. It is therefore important to stay properly hydrated for detoxification.
The daily amount of water needed is 3.7 liters for men and 2.7 liters for women, and you may need more or less depending on your diet, where you live, your level of physical activity and other factors determined by your dietitian.
2- Reduce your consumption of sugar and processed foods
People often attribute sugar and processed foods to many of today’s public health crises. Research links a high intake of sugary and highly processed foods to obesity and other chronic diseases, such as heart disease, cancer and diabetes. These diseases impede the body’s ability to detoxify by harming organs that play an important role in this process, such as the liver and kidneys.
For example, high consumption of sugary drinks can lead to fatty liver disease, a condition that negatively affects liver function.
You can maintain a healthy body detoxification system by consuming less junk food and replacing it with healthy options such as fruits, vegetables, grains…
3- Eat foods rich in antioxidants
Antioxidants protect your cells from damage caused by molecules called free radicals. Oxidative stress is a condition that results from an overproduction of free radicals. Your body naturally produces these molecules for cellular processes such as digestion. However, smoking, a nutrient-poor diet, and exposure to pollutants can produce excessive free radicals.
These molecules cause damage to a group of cells, as research indicates that free radical damage leads the body to conditions such as dementia, heart disease, liver disease, asthma and certain types of cancer, so eating a diet high in antioxidants can help your body. resist the resulting oxidative stress Excess free radicals and other toxins that increase the risk of disease.
It’s best to focus on getting antioxidants from foods, not supplements. Berries, fruits, nuts, cocoa, vegetables, spices, and beverages like coffee and green tea are rich in antioxidants.
4- Eat foods rich in prebiotics
Gut health is important for maintaining a healthy detoxification system. Intestinal cells contain a detoxification and secretion 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 good bacteria. in your gut called probiotics.
With prebiotics, good bacteria can produce nutrients called short-chain fatty acids that are good for your health. Using antibiotics, poor dental hygiene, and a poor-quality diet can alter the bacterial balance in your gut. , so this unhealthy change of bacteria can weaken your system. Your immunity will detoxify and increase your risk of disease and infection.
Therefore, eating foods rich in prebiotics leads to the maintenance of a healthy immune system and detoxification. Good food sources of prebiotics include tomatoes, artichokes, bananas, onions, garlic, and oats.
5-Reduce your salt intake
For some, detox is a way to get rid of excess water, and consuming too much salt can cause the body to retain more fluid, especially if you have a disease that affects your kidneys or liver, or if you are not drinking enough water. , it can Fluid buildup causes bloating and makes clothes uncomfortable, and if you consume a lot of salt, you can get rid of excess water weight by increasing your water intake, because when you consume a lot of salt in light of the lack of drinking water, your body secretes an anti-diuretic hormone which prevents you from urinating hence detoxification.
On the other hand, increasing your intake of potassium-rich foods — which offset some of the effects of sodium — also helps flush out toxins from excess salt. Potassium-rich foods include potatoes, zucchini, beans, bananas and spinach.
mental detox
The brain is the most metabolically active organ in your body, and it can also be damaged by environmental toxins, as well as susceptible to damage from toxic relationships, toxic habits, and toxic thought patterns. In fact, it is your mind that carries the heaviest load of toxins throughout your body, and for many, daily stress has become the cause of many psychological and mental toxins, such as anxiety, stress, depression and overthinking.
Here are some tips that will help you get rid of mental toxins:
Get enough sleep every day
Research published in 2015 explains that part of the job of the glymphatic system is to detoxify your brain and nervous system. The glymphatic system does most of its work while you sleep because other bodily processes are less active, allowing glymphatic activity to take priority.
Animal research indicates that there is also a greater amount of free space between your brain cells during sleep, giving your brain more room to rid itself of toxins.Experts say this plays a role in the development of Alzheimer’s disease.
Sleep plays a vital role in the functioning of the glymphatic system, so getting enough sleep each night is one of the best ways to support your brain’s natural detoxification process.
Take time to de-stress
To detox and help you get a good night’s sleep, try the following:
Write daily notes about the stressors you have been exposed to during your day.
Write down the things you need to take care of the next day so you don’t have to worry about them while you sleep.
Try coloring, reading, or other calming activities.
Take a warm bath with candles or aromatherapy.
– You can do light yoga or meditation.
Do deep breathing exercises.
Do brain exercises
Exercising your mind is no less important than exercising the muscles of your body. Although physical activity helps your brain, mental activity is also important, so try doing crosswords, puzzles, learning a new language, listening to music or meditating to exercise the brain, which It helps him to get rid of his toxins.
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