Go for whole, nutrient-reach foods to fuel your body and mind!

Christmas and the New Year is a time for family gatherings and partying with friends. Even if we are careful about what we eat and drink throughout the year, things are bound to get a little out of kelter during the holiday season and there is nothing wrong with this as long as it does not extend for months on end!

First week of January, we all feel the need to reset and start afresh. One way to kickstart the year with energy and vitality is by helping your body to get rid of the toxins by going for a little detox.

You may find your digestion improves, you will feel more serene and fall asleep more easily. But it will also boost your energy levels and enhance your well-being all around.

So here are a few ideas you could start implementing today!

1. Reach out for water and or / herbal teas to help flush toxins and support kidneys and liver function.

Our kidneys:

- filter our blood,

- regulate blood pressure and

- remove waste, extra fluid and acid produced by our body cells.

Drinking more water, means we produce more urine, which helps with the flushing out process. It will also help prevent kidney stones as crystals will not be able to stick together.

Our liver’s job is to filter all the blood exiting our stomach and intestines. It has to detox everything we eat, drink, inhale, cover our skin with (such as beauty and cleaning products our skin gets in contact with on a daily basis). More water means more flushing out of those bad guys!

Ginger, peppermint or green tea have great detoxifying and anti-inflammatory properties, helping to soothe the digestive system and promote detoxification. My go to? Pukka teas, which offer a wide selection of unique infusions to keep you on the right track from dawn to dusk! https://www.pukkaherbs.com/uk/en/

Other liver supporting foods include garlic, onions, beetroots, turmeric, and leafy greens help stimulate liver enzymes that process and eliminate toxins.

Fresh fruit will provide your body with a wealth of vitamins to start the day in a positive way!

2. Go for whole, nutrient-rich foods. 30 plant-based food a week actually! Fruits, vegetables, whole grains, lean proteins and healthy fats should be on your daily menu. Why? Because this could improve your gut and overall health. 100 trillion microbes live in our gut. This is called the gut microbiome. All those microbes need different types of plant foods to thrive and perform their job properly. So, the more variety we offer, the more skill these guys are going to develop to help us:

- Improve our resilience to infection and train the 70 to 80% of immune cells which live in our gut differentiate between the good and bad microbes,

- Strengthen our gut barrier to prevent harmful bacteria from escaping and causing havoc around our body,

- Reduce fat content in our blood, balance sugar levels, regulate hormones and produce the vitamins our body and mind need to function adequately.

Foods like leafy greens, apples, carrots, and whole grains are also high in fibre, which helps to eliminate waste and toxins from the digestive system.

Incorporate berries, citrus fruits, and dark leafy greens into your diet to combat oxidative stress and protect your cells from toxins.

Probiotic-rich foods such as yogurt, kefir, as well as fermented foods like kimchi also support gut health and improve digestion.

And if you would like to know more, do check this list I have put together to get you to stick with your 30 a week! Eat the Rainbow & 30 plant points!

3. Reduce processed foods, refine sugars and artificial additives as much as possible! These will contribute to inflammation in the body and we know that chronic inflammation is at the root of many health issues, including heart disease, Type 2 diabetes, autoimmune diseases, cancer, even neurodegenerative diseases such as Alzheimer’s. So please try and avoid:

- Drinks with added sugar

- Packaged snack

- Refined carbs such as white bread, rice and pasta.

- Fast food and fried foods

which all flood our body with inflammatory chemicals. So whole foods free from chemicals are best, together with additives and sweeteners like honey (Manuka honey preferably!) or stevia (a naturally derived calorie-free sugar), ideal if, like me, you are trying to reduce your sugar intake!

Keep walking! — Keep on moving! Even a 10-minute brisk walk a day will provide the fresh start we all need.

4. Keep on moving!

Exercise is one of the best ways to support detoxification, as it increases circulation and helps the body sweat out toxins. Aim for 30 minutes of aerobic activity and strength training (essential as we age!) 5 times a week.

- Running, swimming, cycling, kickboxing, a brisk walk even will promote sweating, which helps release toxins stored in the skin.

- Deep Breathing and Yoga help stimulate lymphatic flow and encourage relaxation, supporting the body’s natural detox process.

I always try to start my day with a 15 to 20-minute walk to watch the sunrise (it is really important to get natural sunlight to hit your retina first thing in the morning as this will help to reset your body clock and enhance your sleep quality). It can be an extremely calming time during which all your senses get tickled by bird songs, the singing of a stream nearby, the passing of the clouds overhead or simply the scent of dew and fresh air! So give it a go!

7 to 9-hour sleep is required to enable your brain to clear toxins from the day just gone.

5. Prioritise sleep. 7 to 9 hours of sleep helps repair damage caused by inflammation. Sleep is essential to the body’s detoxification process as cellular repair and brain waste products elimination occur during that time. So, to ensure a good night of sleep:

- Set up a routine to help you wind down.

- Stop eating at least 3 hours before going to bed. If your body has to work hard to digest food you are constantly sending down, it cannot focus on cleaning and repairing.

- Limit screen time; turn everything off at least an hour before bed and instead:

o pick up a book or phone a friend even,

o write about your day in your journal,

o practice gratitude (write 3 things that were great today!)

o Why not combine a warm bath with a good book?

And remember that a good day starts the evening before. So do write a list of what you need to achieve the next day and get your outfit ready for the morning before dropping onto your pillow. This will help you start the day calmly and knowing exactly what you have to do to keep on track.

Nature is your best ally in times of stress.

6. Manage your stress. Remember stress contributes to inflammation, which puts extra strain on our body and makes it more difficult for it to detoxify. So, as I was just saying, get organised the night before to ensure a smooth start to your day. And if things get a little hectic, why not give the following stress-busting techniques a go?

- Mindfulness is your best ally; we do seem to be constantly chasing the next thing but what about enjoying the here and now? Do you remember what you had for breakfast today and how it tasted like? Can you still recall the textures and scent of your lunch? Did you take the time to chew every bite or was it just a swallowing race in between 2 phone calls while standing up at your desk? We can practices mindfulness at anytime of the day, especially when thoughts and negative feelings are rushing through our mind. Do remember to Stop, Breathe and Be: a 3-second activity which enables you to pause, take a deep breath in and out and ground you in the present moment to provide your brain with the break it needs to reset and proceed afresh.

- Meditation (it doesn’t have to take long – Check davidji 18-minute guided meditation for stress relief - https://www.youtube.com/watch?v=yPZlZx_8AlU) and

- Deep breathing. Diaphragmatic breathing involves taking slow deep breaths while engaging the diaphragm and abdominal muscles.

This can help with relieving pain, stress and anxiety; it can contribute to lower blood pressure, heart rate and reduced muscle tension. This technique activates the Vagus nerve, which puts you into rest and digest mode as opposed to fight or flight mode, which is what we are in when under stress. Cortisol (the stress hormone) levels then go down, preparing your body and mind for a peaceful night of sleep!

Avoid exposure to toxins from cleaning and beauty products, alcohol, smoking…

7. Limit Toxin Exposure! It would be impossible to avoid all toxins, but we can certainly minimize our exposure to harmful chemicals in our environment. So pay attention to products labels and preferably choose:

- natural cleaning products so that you do not breathe nasty chemicals day in day out. From Castille soap and citric acid to white vinegar and bicarbonate of sofa, Purdy & Figg use 100% non-toxic, plant-based ingredients with expertly blended essential oil blends for their range. Presented in a beautiful amber glass bottle, their sprays are manufactured in the UK and will leave a wonderful scent around your home https://purdyandfigg.com/

- natural beauty, skincare products formulated to reduce exposure to synthetic chemicals. Opt for products which contain botanical extracts and are parabens, sulphates, dyes, fragrances, cyclic silicones and cruelty free! Check Antipodes for a sensory treat! https://uk.antipodesnature.com/

- Avoid Smoking and Limit Alcohol, as both smoking and excessive alcohol consumption contribute to toxic buildup in the body. Alcohol affects almost every part of our body, from brain and bones to heart. Cutting back on these habits can help your body detox more effectively. Nicotine travels through the bloodstream, will cross the blood–brain barrier and reach “the brain within seconds after inhalation (Le Houezec 2003).”

Bring natural products into your home for a breath of fresh air.

- Think natural flooring, wallcovering, paints, furniture and soft furnishings: the new year is often a time when we really fancy a change of surroundings. So, we head to our local DIY shop and tend to focus on colour for a quick fix. But if you are looking at a complete revamp, (and again, this does not have to cost the earth!) it could simply be a question of moving your furniture around the room, bringing a piece from another room or upcycling a tired item even to be reused for a different purpose or in a different area of your home. If you are embarking on a renovation project, cease the opportunity to research natural options. There are a range of natural paints out there: Earthborn paints, https://earthbornpaints.co.uk/, Graphenstone, https://www.graphenstone.co.uk/, Coat Paints, https://coatpaints.com/, offer a variety of hues without the nasty chemicals for you to inhale for months on end. Tiles, wood, wool could be great options for your floors. If you are going to invest in a new piece of furniture, bed, mattress, again, do your research. Formaldehyde present in plywood and composite wood furniture as well as cushions, curtains, soft furnishings that have been treated with fire retardancy chemicals emit pollutants into our homes. Prolonged exposure to those toxins can cause health issues.

8. Declutter and reorganise your space!

Beyond physical health, mental clarity and emotional well-being play a role in the detox process.

A clean, well-organized space can significantly influence your mood, behaviour, and interactions with others. We've all been there—new year, new beginnings! The urge to repaint the walls, upgrade the sofa, or swap out those outdated curtains is strong. But before you rush to make these changes, take a moment to declutter. Get rid of anything you no longer use, need, or love. Be ruthless. No matter how fresh the paint or how stylish the new curtains, a cluttered space will never feel right.

A cluttered environment leads to a cluttered mind. Start by clearing out the unnecessary and make room for your new favourite items. Tackle one room at a time, and you might discover that an old chair from your living room could become the perfect addition to a cozy reading nook in your bedroom. Repurposing existing furniture not only saves you money but can also add a personal touch to your space and I'll be discussing space decluttering and organizing in more detail in future posts.

Remember! An apple a day… To a fresh start and a healthier year!

To recap…

Detoxifying your body at the beginning of the year can set a positive tone for the months ahead.

So, to get you on your way to a healthier, happier you, reach out for:

- Water and herbal teas to help flush out the toxins, support your liver and kidney functions.

- Whole, nutrient-rich foods – Bear in mind the 30 plant points.

- Keep on moving – Even if you start with a 10-minute walk, you are on your way!

- Prioritise sleep - 7 to 9 hours a night to give your brain a chance to tidy up and your body time to repair.

- Manage stress with mindfulness and meditation. Live in the present!

- Limit toxins exposure – Look at your cleaning and beauty products labels. Prefer natural materials, paints and soft furnishings, such as cottons and linens and finally,

- Declutter and organise your space – Remember a clear space = a clear mind!

Start feeling more energized, focused, and balanced. Remember, detoxification isn’t about extremes but about creating sustainable, healthy habits that nourish your body and mind.

Here’s to a vibrant and healthy new year!

8 ways to detox for a better New Year!

8 tips to get you off to the best start!