The 2021 Detox Guide
2020 has been a challenging year and, if you’re like us, you’re probably ready for a fresh start. We’ve got your 2021 total detox guide—from cutting out the junk food to incorporating breathing exercises into your daily routine, here’s how to kick off the new year with new habits.
Out With the Bad
Start your detox by taking a look at your regular intake of not-so-body-friendly foods and drinks.
Refined Sugars and Artificial Sweeteners: Cutting back on refined sugars and artificial sweeteners is a good place to start your detox journey. According to a study conducted at Harvard, consuming a large amount of processed sweets can lead to high blood pressure, inflammation, diabetes and weight gain. Allow yourself to enjoy a sweet treat from time to time, just be mindful of the amount of sugar you consume on a daily basis.
Alcoholic Drinks: Have you ever tried cutting out alcohol for a full month? “Dry January” is a great opportunity to detox. Reducing your alcohol consumption can benefit your liver, heart and body composition—and even boost your mood. If and when you do reintroduce alcohol, we recommend following these guidelines for consumption: no more than one drink per day for women and two drinks per day for men.
Heavy Fats and Junk Food: It’s called “junk food” for a reason. While these guilty pleasures may taste great, fatty snacks can have a negative impact on your metabolism and nutrient absorption. Opt for healthier substitutions, such as fruits or nuts. If you’re craving bubbles, try flavored seltzer water instead of sugary sodas. To limit impulse buys at the grocery store, make a list (and stick to it)—and do your best to avoid food shopping while you’re hungry.
Nicotine: Do you smoke regularly or use a vaping pen? If quitting has been on your mind, there are a number of resources to help you achieve a nicotine-free future. While quitting can be difficult, kicking the habit is essential to your long-term health. In fact, within minutes of exhaling your last puff, your body will begin to heal itself. After a year, your risk of heart attack will drop dramatically, and after 5 years, any risk of cancer of the mouth, throat or voice box is cut in half. Quitting nicotine is not an easy process, but your body will thank you in the long run.
In With the Good
Now that you know where to cut back, it’s time to bring in the foods and drinks that are nothing but beneficial.
Leafy Greens: Leafy greens are not only packed with vitamins and minerals, they’re also full of antioxidants. In addition to helping your body naturally detox, greens such as kale, parsley, spinach, alfalfa and broccoli can boost your immune system and reduce inflammation.
Turmeric: Turmeric has several benefits. Although this spice has been gaining popularity lately, turmeric has been used for thousands of years in eastern medicine. The primary ingredient is curcumin, which has powerful anti-inflammatory effects and acts as a strong antioxidant. Turmeric has been shown to lower the risk of heart disease, the number one cause of death in the world, as well as other health risks, such as various forms of cancer and Alzheimer’s. So be sure to add some turmeric to your diet this year!
Legumes: Chickpeas, black beans, lentils and edamame—legumes like these are packed with fiber to help your body eliminate waste. Low in fat and calories, legumes are also loaded with protein to keep you feeling full. They’re rich in vitamins and minerals too, making them a healthy addition to your diet.
Grapefruit: While you may not typically reach for these vitamin-filled fruits, grapefruits have a variety of health benefits. Add a grapefruit to your diet a few times a week for some extra antioxidants and vitamin C, both of which are great for your liver.
Green Tea: A cup of green tea is considered to be one of the healthiest beverages out there. It’s full of antioxidants that may improve cognitive function, encourage fat burning, help protect against chronic disease and more. Try adding a cup or two to your daily routine and take advantage of green tea’s many health benefits.
Flush the System
Are you drinking enough water? Studies show that drinking 3-4 liters of water a day is crucial to the body’s natural detox process. Water flushes your liver, improving the liver’s overall function. Proper hydration also promotes a healthy digestive system and can help with weight loss.
Keep It Mental
It’s not just our physical bodies that could use a detox in 2021. Our minds play a big role in our overall health—be sure to take care of yours too!
Meditation: Even just five minutes a day of mindful meditation can have immediate benefits. Studies show that meditation can help reduce blood pressure, ease stress and anxiety, reduce fatigue, mitigate chronic pain and regulate mood disorders. Deep breathing exercises alongside meditation can also help you feel more energized. Explore a variety of ways to practice meditation and find the style that best suits your lifestyle.
Yoga: Like meditation, yoga is a practice that benefits both your mind and body. By incorporating yoga into your weekly regimen, you can reap the benefits of a mind-body reset. Try a Thursday or Friday evening yoga flow to let go of that work-week stress and welcome the weekend. If you’re a Healthtrax member, take advantage of our guided yoga flows offered at all locations and through our virtual fitness program.
Be Kind to Yourself: Remember that change takes time and nobody is perfect. Treat yourself from time to time and forgive yourself when necessary. Detoxing isn’t always easy, and learning to love yourself is all part of the process!
Work With a Professional
No idea where to start with all of this? Meet with a Healthtrax nutritionist to evaluate your diet, or work with a certified personal trainer through our Healthy Start program. Consulting a trained professional is the easiest way to reach your health goals and change your habits for the better.
So what are you waiting for? Consider these detox tips and make 2021 your healthiest year yet!