With today’s rhythms so heavy and competitive, we must take care of how we treat our bodies, recognizing that what we eat and how we treat ourselves has a profound impact on our physical and mental state and, consequently, on our productivity. and creativity. So how can we keep our minds and bodies in tune through all this demanding pace of life? Try some of these mental and physical detox strategies to stay strong.

Guide for 1 day of mental and physical detox

Doing a one-day mental and physical detox after a long weekend or vacation, or just because your body is already crying out for it, may be just what you need to get back on track. If you’re suffering from any of these common illnesses, your body is practically begging to hit the reset button:

  • Allergies
  • Bloating and / or constipation
  • Weight gain, especially abdominal
  • Insomnia
  • Joint pain
  • Fatigue
  • Low energy consumption

As the seasons change, it is the perfect time to re-evaluate our habits and cleanse our bodies, homes, and minds. Choose a day this month and dedicate it to your health. Try combining it with a “digital detox.” Turn off the phone, computer and television and enjoy time alone with the family.

Morning detox

When you wake up : Drink hot lemonade. Mix a glass of warm (not hot) water with half a lemon (freshly squeezed) to hydrate your body and stimulate digestion.

Attitude : Prepare for success and relax your mind with 10 minutes of mindful meditation or simply calm your thoughts in a conscious way by taking 10 deep cleansing breaths and visualizing your day in the best light. This is not dogmatic at all, it is an attitude that you are shaping before your day, it is to be pro-positive before starting to do your activities and it is to recharge your spirit with optimism.

Breakfast : Start your day by flooding your body with antioxidants, thanks to a green smoothie. A simple rule of thumb is to use three servings of vegetables for every piece of fruit. For example:

  • A handful of spinach
  • A small cucumber
  • Half a boy avocado
  • 1 inch freshly peeled ginger
  • 1 Money

Add coconut water or filtered water and mix for 30 seconds.

Mid-morning: Enjoy a cup of matcha tea and a handful of raw unsalted almonds. This will calm any anxiety and matcha tea will give you a calm alert state for the rest of the day.

Afternoon detox

Lunch : Avoid late afternoon by eating a light meal. Try a marinated kale / kale / collard salad with a cup of carrot ginger soup. Add as many different colors as you can to your salad that includes a healthy fat, like avocado. Avoid store-bought dressings as they are often full of preservatives and hidden sugars. Dress your salad with extra virgin olive oil and the other half of your morning lemon.

Exercise: Go outside for a 20 minute walk after lunch – without your phone.

Mid-afternoon snack : If you’re hungry, eat a half cup of goji berries and a glass of filtered water. If possible, take a 20-minute nap.

Mental and physical detox at night

Relax: To help your body release toxins, relax with a hot stone massage or an infrared sauna treatment. This will provide relief from joint and muscle pain, while also helping you relax.

Dinner : Try a baked (organic) salmon with Brussels sprouts; Cruciferous vegetables are excellent for liver detoxification. If you don’t feel like fish, you can opt for brown rice mixed with steamed vegetables. Before bed: Drink a cup of hibiscus tea. Packed with antioxidants, which reportedly help lower blood pressure and cholesterol while also supporting your digestive system. When buying it from the store, make sure it is caffeine free as some brands mix them with green tea. Enjoy it in a glass of wine – it looks like red wine.

Gratitude: Write three things that you are very grateful for today in a journal or piece of paper. The practice of writing instead of thinking it has a way of activating the pleasure centers in the brain. Go the extra mile, and add another 20 minutes of meditation before drifting off to a good night’s sleep.

See how your body feels after a day of avoiding common inflammatory foods like gluten, corn, dairy, caffeine, and sugar.

By Dr. Eric Jackson

Dr. Eric Jackson provides primary Internal Medicine care for men and women and treats patients with bone and mineral diseases, diabetes, heart conditions, and other chronic illnesses.He is a Washington University Bone Health Program physician and is a certified Bone Densitometrist. Dr. Avery is consistently recognized in "The Best Doctors in America" list.

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