Now we’re in another period of lockdown, many of us are thinking of cleaning up for a fresh start to 2021 and a post-festive feast detox.
Perhaps this year more than any other year, we need a it after over-indulging with festive foods, chocolates, crisps, fizzy drinks, mulled wine and other alcoholic beverages.
After the year we’ve all had we certainly deserved to let loose a little! When the first lockdown hit us in the spring of 2020 many people took on board the suggestion of daily walks and runs or streaming P.E. classes or yoga workouts. We started off well, didn’t we? More people and families than ever before were seen outside enjoying the fresh air. It was such a positive side to the reasons behind it.
This time around we are in mid-winter and a freezing one at that. Many people will be preparing to reinstate that daily run or in those family walks blast out the cobwebs and fill the lungs with clean, fresh air.
As we emerge from our warm and cosy homes, cast off the tinsel and fairy lights, and set off along the coastal path or down to the beach, let’s also have a think about having a post-festive feast detox to cleanse our body and mind.
In fact, what a perfect time to focus on starting the new year with a cleansed gut a shiny newly regenerated liver and a healthy outlook with an uplifted mind and an optimised immune system!
Common symptoms that clients talk to me about in clinic that suggest a cleanse include brain fog, poor memory, fatigue, chemical sensitivities, skin breakouts and rashes, anxiety, insomnia, headaches, PMS and mood swings. As we look at health from a holistic perspective, naturopathic focused practitioners like me may read this as an indication that the body is overwhelmed with toxins. But what causes a toxic load?
Toxins are waste products, chemicals either produced in the body as by-products of metabolic processes or accumulated from our external environment. Some of the toxins nutritional therapists consider when offering a detox programme include excess hormones, histamine, cholesterol, plastic, plastic-derived toxins, pesticides, car exhaust, cigarette smoke, alcohol, PAHs from chargrilled meat and fish, agricultural chemicals, medications and mycotoxins.
Doing a cleanse needn’t be gruelling and can really help to kickstart energy levels and boost your mood. Just what we all need right now. Although I typically work one to one with clients to design a bespoke nutritional and detox programme, if you are motivated and not tackling a specific health problem or in poor health there is no reason why you can’t embark on your own post-festive reboot.
Here is my simple 4-step approach for a post-festive cleanse to get you on track for more energy, better skin and robust digestion.
Step 1 – Plan
As lists person, this is my favourite stage. Decide which foods and drinks you want to remove from your diet. You can begin by eliminating these. Either consume them (if this won’t be too
excessive), store them (if expiry dates allow), or gift them (e.g. birthday presents or food banks).
Perhaps try removing one a day and for each one you remove, introduce something your body will thank you for. Here are some suggestions.
|Remove or Reduce||Replace with|
|Alcohol, caffeine||Water, herbal teas|
|Refined sugar, eg. chocolate, sweets, cakes||Fruit, healthy treats (dried fruit, almond butter cups, nuts, coconut shavings)|
|Unhealthy fats and trans fats, eg. crisps, ready meals, fried foods, excess dairy||Healthy fats, eg. avocado, nuts & seeds, fish, coconut|
|Refined carbs, eg. white rice, pasta, bread||Unrefined carbs rich in fibre, eg. brown rice, vegetables (spiralised courgette/squash), whole grains, healthy savoury snacks.|
Browse through recipe books and choose some simple favourites, then write your shopping list. Perhaps you might cook a lentil dahl, borscht, vegetable curry, winter stew, a favourite soup or homemade pasta sauce.
Also, select a couple of healthy treats. In our busy house, we love almond butter cups and chocolate and courgette brownies. Both can be prepared and frozen in portions and to be eaten when you like.
If savoury snacks are your weakness, try making some oatcakes, flaxseed crackers or roasted root vegetable chips and storing them somewhere cool. Print out a list of rainbow foods and put it on your fridge. I know it sounds like a lot, but, ideally, you’ll be aiming for 8-10 veg a day with two fruit with something from each colour daily.
If you have some at every meal you can soon up your intake. The great thing is you can feel the benefit really quickly when you eat well.
Here’s what to look for:
Step 2 – Detox
Now you have planned and prepared yourself mentally, it is time to focus on this every day for the next few days. Every time you remove something from your diet, be sure to focus on introducing something too.
This helps with the mindset as you are not depriving yourself. You are making way for foods that will cleanse, restore and nourish. Detoxing also requires gentle exercise to aid the lymphatic system, elimination and oxygenation. Rest is also crucial for detoxification and repair, so remember to take time out for relaxation. Read a book, go outside for sunshine and fresh air, take relaxing baths, meditate or journal.
The British Nutrition Foundation advises 6-8 glasses of water a day (1.5 – 2 litres). You can include herbal teas in this volume. Unfortunately, caffeinated drinks don’t count. They actually dehydrate the body. We lose approximately one pint of water daily due to normal bodily functions, so keeping hydrated is a cheap and simple essential thing to do to support health.
Eliminate refined sugars and alcohol. These will tax your whole body, impair sleep, lead to energy crashes and promote further intake of the same.
Swap less healthy fats for healthy fats. Providing your body with good fats will support your brain chemistry and will ultimately reduce cravings. Fat is what satiates us so healthy fats will help to reduce hunger.
Eat more nuts. They’re a great plant source of protein, rich in essential fatty acids. These support the brain and help our mood. Brazil nuts, especially, are high in selenium which is important for serotonin and dopamine levels. Selenium is also an essential nutrient for the thyroid.
Also, eat oily fresh fish such as sardines, mackerel, anchovies, salmon and herring.
Include antioxidant-rich foods in your diet. Follow rainbow food suggestions to ensure you nourish yourself with foods rich in a broad range of essential phytonutrients and antioxidants. It can be tricky to remember which vitamins and minerals come from which foods, but this approach improves your chances of ticking all the boxes.
Some vegetables such as cruciferous plants like kale, broccoli, cauliflower, Brussel sprouts, rocket and radish, and cysteine-rich vegetables – onions, garlic – help directly with detoxification pathways. You should include them daily.
Other beneficial fruit and vegetables include:
- Apples (flavonoid quercetin)
- Beetroot (betaine) assists in dopamine production.
- Hemp seeds and chia seeds (omega 3 and 6)
Eat more fibre
Fibre will help tone the bowel and assist with stool formation. It supports healthy gut flora and helps eliminate toxins as well as excess hormones, medications and histamine from the gut. Increase your range of vegetables and include fibre in your food and you can positively impact your gut flora within just 24 hours.
- Whole grains such as oats, quinoa, barley and rye
- Fruit, especially pears, apples, oranges, bananas and berries.
- Vegetables: broccoli, Brussel sprouts, sweet potatoes and artichoke.
- Nuts and seeds
- Beans and pulses especially lentils and chickpeas.
Step 3 – Restore
Having eliminated sugars and alcohol and introduced a wider variety of fruit and vegetables, you have already taken the first step to restoring healthy microflora populations in the body. Beneficial bacteria will feed off short-chain fatty acids that the plant foods provide.
The broad range of fruit and vegetables can also provide some natural antimicrobials. As the beneficial strains repopulate, they crowd out less desirable populations and support the mucus membranes in the process. Natural supplements can help to promote this new balance, as can a number of food options. Try introducing fermented foods such as:
- Live yoghurt (avoid ones sweetened with sugar) and kefir
- Traditionally prepared sourdough
- Sauerkraut and kimchi. Try making your own with water and a little salt. You can add some rice vinegar or wine vinegar. It is the deprivation of oxygen that encourages the fermentation process thanks to naturally present lactobacillus on the veg
- Tempeh (fermented soybeans)
- Kombucha (fermented tea) – a good alternative to beer
How about suporting the mind?
A simple way to help stabilise your mood and your hormones is to eat plenty of dopamine-supportive foods.
Dopamine is our motivation hormone. When we are feeling a little low on dopamine, it is common to crave artificial stimulation such as sugar, high carbohydrate snacks, alcohol and tobacco.
It is important for sleep, mood, memory and pain management and it has a direct effect on the reward centres in the brain. So, it is easy to see why we might feel compelled to reach for the chocolate or wine. However, we can support this nutritionally by increasing the foods we eat that contain tyrosine. Tyrosine is the amino acid that makes dopamine and it is also important for thyroid health.
Tyrosine-rich foods include soybeans, sesame, spirulina, dairy products and good quality unprocessed meats – chicken, turkey, beef and pork. These foods are also high in protein and can support our energy levels and avoid energy crashes.
It is true that meat and dairy can have an inflammatory effect on the body, but it is also the case that grass-fed and organic meat has a more favourable omega 3 to 6 ratio and higher antioxidants than regular meat.
Buying local also means the produce is fresher and unlikely to have been intensely farmed, so the meat is less likely to have as many toxic chemicals, routine antibiotics and excess hormones.
Almonds are high in tyrosine. Leafy greens, broccoli, chickpeas and cauliflower are rich in folate and vitamin B6 which is also important for dopamine production.
Step 4 – Normalise
This is about reflecting and incorporating your new positive habits into daily practice. Take time to consider what new foods you have tried and enjoyed, and how your body and mind feel now you have removed some less desirable elements.
We don’t have to be 100% perfect in our choices. How about just 80% of the time? The focus isn’t on what you deprive yourself of but what you nourish yourself with.
There are lots of resources online. You might want to read more about dopamine, tyrosine, detox and nutrition.
If you are feeling stuck, tired, wanting to shift those extra pounds and needing additional support to get your health and your diet back on track I would recommend you work with a nutritional therapist.
By working one to one you not only get support to make positive changes but also the benefit of working with a practitioner who can create an achievable programme for you.
I am available either via Zoom during total lockdown and face-to-face once we emerge from restrictions. Please don’t hesitate to get in touch if you have any questions at all about nutritional therapy.
Rachel Bell, Nutritional Therapist rachelbellnutrition.com.