This week is DETOX WEEK.
We're following the 7 Day Detox Program to help support the liver, boost energy levels, reset our sweet tooth and feel GOOD again.
An important part of Detox Week is eating foods that promote liver detoxification while removing those that inhibit detoxification. But there are also lifestyle practices that support elimination of those toxins that are important to consider.
So today I'm sharing 10 science-backed tips to help support the liver and make the most of Detox Week.
#1: Walk At Least 8k Steps/Day
Walking helps to stimulate the GI tract, which is important for removing toxins released by the liver. If you can also aim for at least 8,000 steps per day, studies are showing it can help to reduce your risk of sleep apnea, obesity, GERD and major depressive disorder.(1)
#2: Sauna Daily (If Possible)
After the liver processes toxins, it releases those toxins from the body via sweat, a bowel movement, breathing or peeing. You can sweat everyday with a variety of different methods, but if you have access to a sauna, this is a great tool. Some gyms have saunas or you can try an at home option.
THIS is the sauna blanket that I use at my house for easy storage. It also tends to be one of the most affordable at home sauna options.
#3: Cut Alcohol
Alcohol uses up valuable liver enzyme resources that could otherwise be used to process old toxins. Cutting out alcohol completely is ideal during a dedicated detox period. After the more focused detox week, it's a good idea to limit alcohol to no more than 2-3 drinks per week and opt for zero or low sugar options.
Post-detox week, THIS is the only wine I drink. It's lab tested for sugar and contains less than 1 gram of sugar per bottle.
#4: Drink Enough Water
Remember how peeing is one of the main ways our body releases the toxins the liver processes? Well we need to have enough liquid to support that, too! A good rule of thumb is to aim for about half your body weight in ounces. For example, if you weigh 150 pounds, you can aim for about 75 oz. of water per day. If you're exercising, you'll likely want to increase this by another 16 ounces or so.
Try adding lemon or cucumber to your water for some added flavor.
#5: Significantly Cut Fructose
Fructose is a sugar found in fruit and most added sugars. Unlike glucose, fructose must be broken down by the liver. Too much fructose can slow down liver detoxification and lead to new fat creation (a processed called de novo lipogenesis).
Remember to review the 7 Day Detox Program's "Foods That Inhibit Detox" list so you can familiarize yourself with which foods you'll want to avoid during Detox Week.
#6: No TV Before Bed
Sleep is another crucial aspect to liver detoxification. Watching TV before bed can disrupt our normal circadian rhythm and make it difficult to get restful sleep.
Try turning off your TV at least 30 minutes before bed. This includes all other forms of light, like your phone and laptop, too.
#7: Eat Garlic
Garlic supports glutathione production, which is needed to protect the liver from free radical damage during detoxification.(2)
Thankfully, you can find delicious garlicky meals in the 7 Day Detox program to feast on all week long!
#8: Spend Time In The Sun
Remember how sleep is crucial for liver detox? Well, spending time in the sun can help to reset our circadian rhythm. Aim for 15-30 minutes per day - although you might want to start off with just 10-15 minutes if you aren't accustomed to spending too much time in the sun yet to help prevent sunburns.
#9: Sweaty Workouts 2-3x/Week
Don't forget the importance of sweat! You can sweat anyway you like (including sauna). But you can also combine the perks of movement with sweating by getting a tough, sweaty workout in 2-3x/week. This includes workouts like HIIT (high intensity interval training), stairs or sprinting. Anything that gets you sweating! Just keep these more intense workouts to 2-3 days per week so you allow for enough time to rest, too.
#10: 5-10 Minutes Deep Breathing Daily
The lungs offer another pathway for your body to release toxins processed by the liver. Try sitting quietly for 5-10 minutes with your hand on your belly and focus on deep breathing. This would also be a great time to add in meditation if that's something you're currently practicing.
Are you ready to get started?!
Grab your 7 Day Detox and join THOUSANDS of men and women around the world in feeling GOOD again!
Head over HERE for your Detox Program!
Keto Coffee Cheers,
Autumn Elle Nutrition