Refresh & Reset: 7 Simple Steps to Detox Your Life and Feel Amazing

Can you believe how fast January has flown by? With the last remnants of the Christmas season finally packed away, it’s the perfect time for a little refresh and reset. Whether you kicked off the new year bursting with energy or are still feeling a bit ‘meh’ after the come down from the holidays, you’re in the right place. In this post, we’ll reveal 7 simple steps to detox your life, declutter your space, and reignite your spirit. So grab a big bottle of water (I’ll wait) because it’s time to shake off that sluggish feeling and embrace a vibrant, renewed you.

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Detox Your Body: Inside & Out

We’ll start with the most obvious place in need of a good detox—your body. No, you don’t need to spend the next month on a hardcore juice cleanse, fasting, or doing at-home enemas (unless you want to; then more power to you). Detoxing however, is more than just cutting things out of your life, it’s about nourishing yourself, and incorporating practices that promote overall wellness. Ready to increase your health and vitality? Let’s dive in and explore these simple steps.

1. Eat Healthy Whole Foods

Starting in the kitchen, go through and get rid of any overly processed junk food. Give it away, toss what you can, but get it out of your space. You can’t be tempted to eat it if it’s not there.

Now that you’ve freed up some space, begin by incorporating more whole foods into your diet. Fresh fruits, vegetables, whole grains, and lean proteins should be the focus of your meals. These nutrient-dense foods not only provide essential vitamins and minerals but also help your body eliminate toxins. Consider replacing processed snacks with fruits or veggies. For myself, I find it most effective when I already have those things washed, prepped, and readily available. Take celery for example, if I toss the bag in the crisper it will probably just get all sad and wilty until I throw it out, and feel guilty for not eating it. But, if I immediately rinse, chop, and put it in Tupperware, I’ll eat the whole bunch, every time. Prep your food and snacks ahead of time to make things easy and appealing. 

Pro tip: Store celery in a container of water with the cut ends submerged to keep it crisp and fresh for up to a week!

2. Limit Sugar & Alcohol

Sugar

Sugar is the devil in disguise, and reducing your intake of sugar is crucial for detoxing your body. Sugar and processed foods can lead to inflammation and sluggishness, making it harder for your body to detoxify naturally. Excessive sugar intake, as we know, contributes to obesity, type 2 diabetes, and heart disease. Sugar is also a big contributor to dental problems, as it feeds harmful bacteria that promote tooth decay. Like they told us as kids, “That stuff will rot your teeth.” So, essentially sugar makes you overweight with bad teeth, and a number of other potential problems, if you don’t kick the habit. Think about that the next time someone brings doughnuts to work.

By reducing sugar consumption, you can improve your overall health and energy levels.Instead of reaching for refined sugars, opt for natural sweeteners like honey or maple syrup in moderation

Alcohol

If sugar is the devil, alcohol is his bad-boy sidekick. And just like hanging with a bad boy, alcohol can be fun, but that doesn’t change the fact that it’s bad for you. Alcohol adds empty calories, contributes to dehydration, and places extra stress on your liver, which is vital for detoxification. Limiting alcohol consumption allows your body to focus on healing and rejuvenation. You don’t have to go completely dry, (although, that’s awesome if you do) but cut back on those Cosmopolitans and see how much better you feel.

3. Drink All the Water

Why is it that something so simple, is actually so hard for many people to achieve? Drinking plenty of water is one of the best things you can do for your health, and yet most people are chronically dehydrated. Research suggests that about 75% of the population is chronically dehydrated, often without even realizing it. Why? It stems from various factors, like busy lifestyles, the lure of sugary beverages, and a general lack of awareness about the importance of hydration. Experts recommend that adults aim for about 8 to 10 cups (64 to 80 ounces) of water daily, though individual needs can vary based on activity levels and climate. Even mild dehydration can make you feel like sh*t, and can lead to a range of issues, including fatigue, headaches, diminished cognitive function, and impaired physical performance. On the flip side, by drinking more water, you’ll not only combat the effects of dehydration, you’ll also help flush out toxins, support digestion, and keep your skin looking radiant.

So yeah, you may be running to the bathroom and peeing all the time, but isn’t it worth it even for the skin benefits alone. Not to mention all the toxins you’re eliminating; plus helping prevent kidney stones and UTIs. Are you someone who has a hard time drinking water? Add some lemon, cucumber, or mint for a refreshing twist. Also, get yourself a good reusable bottle or cup, and take it wherever you go.

4. Cleanse Your Space

Resetting your space and creating a peaceful, supportive environment is, for me, one of the best things you can do to improve your life immediately. Of course having a home that’s clean and doesn’t look like it should be featured on an episode of Hoarders, is important for health and wellbeing, but we’re not only talking about cleansing our physical space—it’s important to consider the energy too.

Physical Space

One great place to start is by simply decluttering your physical space. How much crap is lying around, or lurking in overstuffed closets that you could get rid of. Start removing items that are broken, that no longer serve you, or that trigger negative feelings. If an item isn’t useful, then it should at least, “spark joy”, as Marie Kondō would say. In fact if you need help in this area check out her work—I’ll link her book below. She is the master of organization. Living in a dirty or cluttered home can significantly impact mental well-being by increasing stress and anxiety, reducing productivity, and fostering negative self-perception. The chaos of a messy environment creates visual overwhelm, making it difficult to focus and relax. So toss that old stack of magazines, donate those clothes you never wear, and scrub your way to a brighter day.

Energetic Space

Now that we’ve cleansed our space of dust and germs, let’s work on removing the energetic grime. Lots of you probably had people over to your home for the holidays, maybe they even stayed with you, and whether or not they brought good vibes or harsh ones, it’s a good practice to cleanse the space after they leave—just like you would clean the guest room. Techniques such as burning sage, also known as smudging, is believed to help clear negative energy and stagnant energy that may linger in your home. The smoke from sage is said to purify the air and create a positive atmosphere, making it easier for you to feel calm and centered. You can also incorporate other practices, such as using essential oils, sound healing with bells or singing bowls, or even simply opening windows to let in fresh air. By cleansing your space energetically, you create an uplifting environment that supports your detox journey and overall well-being.

5. Cut off Toxic People

Having toxic people in your life either IRL or online, is kind of like getting poisoned by carbon monoxide—you usually don’t know how much they’re destroying you until it’s too late. Take the time to understand and learn, how to spot toxic traits, red-flags, and other types of unhealthy behaviors by developing a strong set of boundaries, and the observation skills of a CIA investigator. Now, I’m not saying be hyper-vigilant to the point you’re running around thinking everyone is a narcissist, but pay attention to behavior patterns. Listen to your intuition, and if a certain person needs to go, don’t be afraid to cut them off.

*Cutting toxic people off like

6. Move & Breathe

Whether it’s a morning walk, a hot yoga class, or a lifting session at the gym—get moving and pay attention to your breathing. Detoxifying the body is a holistic process that benefits from incorporating both movement and breath work. Engaging in regular exercise enhances circulation, helping to flush out toxins through sweat and boosting the function of vital organs such as the liver and kidneys. Physical activity also stimulates the lymphatic system, which plays a key role in immune function and detoxification. Plus, focusing on breath work during exercise not only maximizes oxygen intake but also promotes relaxation and mental clarity, allowing the body to release toxins and stored stress. Together, movement and breathing create a powerful synergy that supports the body’s natural detoxification processes, leaving you feeling revitalized and rejuvenated.

7. Prioritize Self-care

If you’re looking to hit the refresh button on your health, self-care is the magic ingredient that will have you glowing and feeling your best in no time. It’s not just about bubble baths and scented candles (although, I love those too); it’s about nurturing your body and mind to optimize your detox journey. From quality sleep to innovative therapies, these essential practices will elevate your detox experience and help you feel revitalized.

Quality Sleep

We all know the importance of a good night’s sleep, and yet so many of us are running around chronically sleep deprived, and over-caffeinated. Sleep is so important, as it acts as your personal reset button. It’s when your body does the heavy lifting; repairing, regenerating, and getting you ready to tackle the day. The National Sleep Foundation recommends that adults aim for 7-9 hours of sleep per night for optimal health and well-being. Interestingly, just one night of inadequate sleep can result in a 20% decrease in cognitive performance. More fun facts, inadequate sleep has been associated with a 30% increase in the risk of heart disease. And, those who sleep less than 7 hours a night have a 12% higher risk of mortality. So, make squeezing in a little more shut eye a priority, even if that means turning off your phone and charging it across the room.

Sweat it Out

When it comes to detoxification, sweating is your body’s natural way of releasing toxins, and there’s no better place to get your sweat on than in a steam room or sauna. Bonus if you have one at your gym, and can enjoy it post workout. Steam rooms, with their humidity, can open up your airways, making it easier to breathe, and through perspiration the body works to clear the skin of impurities. Saunas are all about the dry heat, kinda like an Arizona summer. Spending a little time in the sauna can help soothe sore muscles and joints, while improving circulation. Both options can enhance your overall detox experience, leaving you feeling rejuvenated, refreshed, and in need of a shower.

Dry Brushing

Dry brushing is a skincare technique that involves using a firm, natural bristle brush to gently exfoliate the skin while it’s dry. This invigorating practice enhances circulation and boosts lymphatic drainage, helping to sweep away toxins. It’s also suggested that regular dry brushing can help reduce the appearance of cellulite. Your skin will definitely thank you for all the extra attention.

Tongue Scraping

If you’ve never used a tongue scraper, and that was your only takeaway from this, it would still be worth it. Tongue scraping is a beneficial practice that promotes oral hygiene by removing bacteria, food particles, and dead cells from the tongue’s surface. This simple ritual can lead to fresher breath, enhanced taste sensation, and improved digestive health. It may also aid in detoxification by eliminating toxins that accumulate in the mouth, contributing to better overall oral health and preventing diseases like gum disease and cavities. I mean, who doesn’t want a fresher, more kissable mouth, right?

Massage & Cupping Therapy

Not only does massage relieve tension and promote relaxation, it also stimulates circulation and aids lymphatic flow. For even greater benefits, consider adding in some cupping therapy. Cupping therapy, which is often an add-on option at most spas, is a time-tested method for enhancing blood flow and easing inflammation. Yeah, the cups will leave big, circular, hickie-looking marks on your back, but for the relief they provide, I think it’s totally worth it.

With each of these 7 steps, you’re not just detoxing; you’re building a fortress of tranquility that shields you from life’s stress and drama. Each small change contributes to your overall wellbeing, empowering you to thrive as you navigate life’s ups and downs—refreshed, rejuvenated, and completely unbothered.

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