Have you been feeling sluggish lately like you don’t have your full energy available with your belly feeling bloated and constipated, and your thinking being foggy? Time for a cleanse.
So, is this just another fad diet? Detox is not a new concept at all. Various forms of fasting have been used and documented throughout history in various cultures. Giving our digestive system a break, allows the gut lining and, consequently, inflammatory processes deeper in the body to heal. But there is more …
Doing a spring cleanse has three purposes:
First, to detoxify the body – Reducing the toxin load in the body improves the functioning of all organs involved in elimination (skin, liver, colon, lungs, and kidneys) and those necessary for proper nutrient assimilation (stomach, intestines, spleen, pancreas, and skin).
Second, to reset its ability to burn stored fat – This is not just about looking slim. We store fat-soluble environmental chemicals, pollutants, and Heavy Metals in our fatty tissue, so kickstarting your metabolism removes toxins, reduces inflammation, and prevents cell damage and disease down the road.
Third, to purify all layers of your being – We also store ’emotional chemicals’ such as cortisol and leptin in fat cells. Don’t be surprised when fasting does not only mean weight loss but also releases old emotional ballast. That’s why resetting your ability to burn fat is something you want to do every spring. You are not only getting rid of toxins that can potentially damage your cells, but you are also resetting your ability to handle stress.
There are many approaches to detox – from fitness- and weight-loss-oriented protocols to reversing fatty liver, hormone imbalances, chronic health conditions and autoimmune disorders. If you seek specific guidance on supporting liver and pancreas function, navigating perimenopause, overcoming PCOS, healing depression, reducing cholesterol, or reversing the impacts of chronic stress and prediabetes, then don’t wait any longer – Schedule a Consultation with Dr. Manja today or take a look at special offers at MANYA here!
The general and simple recommendations for clean eating below are safe, sensible and support all the main detox systems of the body. Follow them for 5 to 28 days, or better yet, implement them as a blueprint for healthy living.
Commonsense Caution and Considerations
If you have any chronic health problems, seek professional guidance before starting a detox. Some detox protocols are not suitable if you are diabetic, suffer from high blood pressure or arthritis, or struggle with an eating disorder. Don’t start a detox regimen if you are pregnant or breast-feeding.
Detoxing does not just affect the physical body but also spiritual, mental, and emotional aspects of you. If possible, choose a time for your cleanse when you have a lighter-than-average schedule and no pressing work or family commitments. Aim to detox your mind as well as your body: make time to meditate, read, do yoga or go outside rather than scrolling on social media, being hunched over a laptop, or stuck in traffic. That said, it is possible to detox and still go about your daily business. Just do your best to talk kind to yourself, minimize stress and maximize your resting time.
DO NOT compromise with yourself. If this is the first time trying to eat cleaner and eliminate certain foods, but you already find yourself negotiating if it’s really necessary to cut out wine, coffee, sugar, or meat, then simply start with fewer days. Start with three days – but during those three days, stick to the clean eating recommendations! If you feel fine after three days, extend to five days or even seven. But don’t compromise with your clean eating commitment!
Foods to Avoid:
- Alcohol
- Stimulants (coffee, black tea, yerba mate, chocolate)
- If you’re a heavy coffee drinker, drinking 1 or 2 cups of organic green tea a day the first few days instead is okay.
- Sweeteners (sugar, corn syrup, agave, honey, maple syrup)
- Artificial sweeteners, colors, preservatives, and additives
- Avoid all processed and refined foods.
- Dairy, eggs, and meat, including ham, bacon, and especially processed meats like sausage and salami
- Processed meats contain nitrates, other additives, and have a higher fat and sodium content that makes cleansing difficult.
- Small amounts of wild-caught, deep-water fish are fine.
- I recommend avoiding dairy and eggs for a minimum of 10-days because they are common allergenic foods. Many people have developed sub-clinical food sensitivities to these foods that inhibit the detoxification process.
- Wheat and other flour products
- Many people also have sub-clinical food sensitivities to wheat, gluten and (GMO) yeast as well as aluminum (as found in baking powder), all of which are found in flour products. Eliminating these foods helps many to feel better.
- Tap water
- Tap water is high in chlorine (disrupts gut microbiome), fluoride (inhibits thyroid and pineal gland functions), pollutant residues, and harmful bacteria.
- Commercial seasoning mixes
- may contain high amounts of sodium, MSG, and other additives.
In case it wasn’t clear, avoiding the above foods means NO pastries, chocolate, sodas, sweetened drinks, prepared, frozen and canned foods, potato chips, pizza and pasta, similarly processed and refined foods, coffee, and recreational drugs.
Also, don’t take any supplements during this food-based cleanse. The only ‘supplements’ you may want to use are psyllium husk, teas, cilantro, and chlorella. The emphasis is on elimination and reset. Once your cleanse is complete and you are ready to go back to a regular diet, use the below recommendations as a blueprint for continued clean eating plus add in your supplements for targeted support. Schedule your 1-on-1 consultation with Dr. Manja to get your questions answered have about supplements that support thyroid, liver, adrenal, and ovarian functions, weight loss, brain health, and/or blood sugar balance.
Foods to Eat:
Everything else 😊 but best to consume organic, fresh, and in season foods.
- Good-quality spring water
- Drink eight glasses (64 oz. total) of spring water per day. Add freshly squeezed lemon juice to help with detoxification. Mountain Valley is a good water sold in glass bottles.
- Instead of standard tea or coffee, drink caffeine-free herbal teas (stinging nettle or fennel are especially good choices).
- Drink your water at room temperature or even warm. Iced water makes it harder on your digestive system to reset.
- Bitters
- Drink herbal teas, hot or at room temperature, that contain dandelion root, ginger, fennel seeds, licorice, ginseng, stinging nettle, burdock, red clover, yarrow, and turmeric
- Add fresh turmeric to smoothies, juices, and soups (I prepare fresh turmeric-lemon shots using a garlic press, when I don’t feel like getting the big juicer messy.)
- Eat artichokes
- Chlorophyll
- Add lots of fresh herbs such as parsley and cilantro to your salads (think tabouleh, salsa, and mixed greens with an extra load of herbs), and green smoothies
- Chlorella (is known as a fabulous binder to help remove toxins from the body while replenishing it with essential amino acids and trace elements)
- Vegetables
- Organic, fresh vegetables – snack them raw, make soups, and stews
- Have a large, meal-sized salad every day – mixed greens, lettuces, and culinary herbs with radishes, avocado, and microgreens
- Eat your cruciferous veggies! (broccoli, Brussels sprouts, cauliflower, cabbage)
- Eat the rainbow for antioxidants and fiber (sweet potatoes, squash, beets)
- Fresh juicing is highly recommended. Try a blend of cucumber, fennel, carrot, parsley and apple, or apple and celery, or carrot, lemon, apple, and ginger, or turmeric, pineapple, and coconut water, or any others you can think of
- Legumes like black beans, lentils, and mung beans – eat(organic, bpa-free, low-sodium quality only; best prepared from dried beans (soaked overnight) instead of using cans.)
- A purely plant-based diet is best during a cleanse. In order to get enough amino acids that help your liver with the detox process, eat 3-4 Brazil nuts per day, snack on unsalted sunflower seeds, and incorporate legumes (chickpeas, black beans, pinto beans), and chlorella into your diet.
- Fruits
- Organic, in season, fresh fruits and berries
- Eat an apple or an orange a day, as the pectin in these fruits has a particularly cleansing effect
- Grasses and seeds like rice, oats, quinoa, and millet
- No grains, cereals, or other grain products!
- Grasses and their seeds in moderation are okay.
- Always eat the lettuces and vegetables first before eating the rice or quinoa
- Unsalted seeds and nuts
- Eat high-fat foods such as seeds, nuts, and avocados in moderation
- However, they are great sources of minerals, and can help you feel full and maintain a more balanced blood sugar throughout the day
- Natural condiments and spices
- Celtic Sea salt, pepper, spices, herbs, olive oil, coconut oil, sesame oil, garlic, lemon juice, etc.
- Fermented foods
- Sauerkraut, kombucha, kvass, umeboshi plums, etc.
- Fish
- I highly recommend going 100% plant based during a detox time.
- Try following a purely vegan diet for at least 3 to 5 days.
- After that, continue eating as clean as possible but small amounts of wild-caught fish low on the food chain like salmon, mackerel, and sardines are okay. No farm-raised fish!
- Best to avoid tuna, swordfish, shellfish and shrimp as they can contain toxins including heavy metals.
Detox Side Effects
Detoxing is not just light and love. Your body releasing toxins can come with some unpleasant side effects. Before that drags down your motivation, plan ahead:
- Headaches: Very common when you give up caffeine. Drink plenty of water, rest and use a few drops of lavender oil on your temples. Remember, this is a sign your body is recovering, and the discomfort won’t usually last more than a couple of days.
- Constipation: Stir 1 tablespoon of psyllium husk into 8 oz of water and drink in the morning. Eat dried fruit such as prunes and apricots. If severe, take Cleanse Purify Colon Program herbal supplement.
- Furry tongue: Practice oil pulling every morning. Take 1 tablespoon of high-quality olive oil and swish it in your mouth for one minute. Do not swallow. Simply spit out and rinse your mouth with water or DoTerra On Guard mouthwash. Scrape with a toothbrush or a special tongue scraper.
- Rashes and pimples: The skin is an important detox organ. Don’t suppress with creams. Try a Clay Face Mask instead.
- Tiredness: Make sure you are eating enough. If eating plant based, and replacing high-calorie meals with salads and juices leaves you feeling hungry, make a brothy vegetable soup and drink 2-3 cups of warm broth/soup throughout the day. Also, remember that your body does most of its repair work while you rest – so give it what it needs!
- Bad body odor and breath: Incorporate hot-cold showers in the morning, and Epsom salt baths into your wellness routine. Chew parsley for bad breath.
- Craving sweets: Try drinking a glass of water or sip herbal tea. Freeze fruits (bananas, mangos, raspberries) and blend them into a frozen treat. Take a nap. Eat chlorella. Step outside and hold your face toward the sun for a few minutes. If you really long for something sweet, make herbal or cinnamon tea with a small amount of honey.
Can We Overdo Detoxing?
While clean eating and regular detoxing are beneficial, be mindful not to be too rigid with yourself. When clean eating turns into an obsession or begins to fuel the inner critic over everything that is not done perfect enough, it can diminish your quality of life and destroy the motivation for following a health-conscious diet and lifestyle.
Practice mindfulness: Set alarms several times throughout your day and pause to simply notice your body (how it feels) and your mind (what it’s thinking). This way you can train yourself to balance times of productivity and times of calm.
Make Wellness Your New Lifestyle
Be gentle on yourself. Once the physical body begins to eliminate toxins and metabolic waste products, it can affect the mood. Some people feel more irritable than usual. Some feel more fatigued or even a little bit blue. Use the days you set aside for your detox program to be mindful of your thoughts and self-talk. Remember, a spring cleanse is meant to optimize your system, and you can think of it as giving your body and mind an upgrade.
Motivation: Try detoxing with friends or family for support. Keep a journal and write down how you’re feeling, what you are craving, where your thoughts are. Gift yourself loving treats (a manicure, a smoothie, a new book, etc.).
Clear the clutter. Give your home and office a spring cleanse too. A cluttered environment can cause unnecessary mental distractions.
Allow time for detoxing your mind. When was the last time you watched a sunset or sunrise? When was the last time you just sat outside and listened to the rustling of leaves in the trees, birds chirping, insects buzzing, and noticed the gentle sensation of wind on your skin? Take a break from thinking and connect to your senses instead. Feel the warmth in your belly and the pace of your breath. Come out of your mind and rest in your body.
Brush skin daily for five minutes before your shower or bath. It stimulates the flow of lymph and promotes good circulation. Use either a damp washcloth with a bicarbonate and salt mixture, or a dry soft-bristle body brush. Start by moving from the feet up the legs toward the back of the knees and then up the thighs to the groin. From the fingers, brush arms toward the armpits, then gently down the neck toward the heart. Always brush toward the heart. Avoid areas that are bruised or have skin rashes. Start with a light touch and build up to gentle but firm pressure.
Exercise regularly. Daily physical movement lifts the mood and helps control stress. Balance high-intensity and cardio workouts with yoga, tai chi, and walking. Spend time in nature as often as possible. Walking, swimming, and bouncing (as in using a small trampoline, doing jumping jacks, or dancing) are especially beneficial to the lymphatic system.
Sweat. Anything that makes you sweat – from Finnish sauna, infrared sauna, steam bath, and hot yoga – helps the detox process. Consider getting some bodywork done such as a manual lymphatic drainage, an Ayurvedic abhyanga, and/or a Swedish massage. Take hot baths with Epsom salts (avoid if you have high blood pressure), and enjoy green clay, mud, or bentonite masks for enhanced skin clarity.
If you feel anxious about making changes, welcome the opportunity to become more aware of those habits and attitudes that don’t support long-term wellbeing. Even though getting started may be challenging, sticking with it for a few days is well worth it. My primary advice for staying positive and on track is to look at any changes you make not as a chore, but rather as a conscious choice to prioritize quality over quantity in your life. Choose a positive affirmation that you can speak to yourself every day:
I AM WORTH IT.
