The Holistic Detox Basics To Boost Wellness, One Week Challenge
Revive Your Health In 7 Days
May 15, 2024
By Haley Holt
Image by Eliza Alves
Our journey into nutrition and healthy living began a few years ago as we sought to strike a delicate balance between the typical demands of work, personal life, and social engagements, all while prioritizing our health.
The idea was to break free from restrictive diets and instead cultivate a harmonious relationship with our bodies, substituting the insane short-term detox methods executed before (what seemed like) every special event, and land more of a solid grasp on sustaining whole body energy to make it through our entire day.
Despite understanding the importance of prioritizing our health, we found ourselves perplexed by the steps needed to achieve the so-called ‘healthy balanced lifestyle’.
Our motivation extended beyond our mere physical appearance. We owned a desire for better sleep patterns, to find better ways of coping with stress, and a deeper comprehension of what even constitutes a truly healthy lifestyle for overall well-being.
Enter the old-aged wisdom of Ayurvedic medicine, the holistic approach of osteopathic medicine, and a basic common sense guide on how to achieve your optimum health. Don’t let this scare you off, it’s a simpler concept than you imagine.
While the premise of this article revolves around a one-week transformation, for us, our one week has turned into a long-term way of living. This remarkable week served as a catalyst for revitalizing our health and wellness from the inside out, setting us on a path toward lasting transformation.
So, if you're feeling a bit sluggish, overwhelmed, or in need of a reset, or a whole lifestyle change - you’re in the right place.
Today, we're delving into the world of holistic detoxification – a transformative approach to wellness that can revive your body, mind, and spirit in just one week.
Yes, one fucking week.
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Understanding Ayurvedic Medicine & The Concept of Holistic
Ayurveda, which translates to the "science of life" in English, is a holistic system of medicine that originated in India more than 3,000 years ago and continues to be widely practiced today.
Ayurveda encompasses a holistic view of health and is centered around the concept of balance, where overall optimal health is achieved through harmony between the whole body, mind, and spirit.
One of the key principles of Ayurveda is the belief that each individual is unique and that health is achieved through balance and harmony, emphasizing the importance of treating the whole person rather than just the symptoms or problem at hand.
Ayurveda makes use of various modalities, including herbal remedies, dietary recommendations, lifestyle modifications, yoga, meditation, and mindfulness practices, to restore balance and promote health and vitality.
Holistic living isn't just a trendy buzzword. At its core, holistic approaches aim to address the root cause of health issues rather than simply alleviating superficial symptoms or throwing a pill your way.
Harsh, we know.
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The Meaning Behind Living Holistically
Living holistically goes way beyond simply focusing on physical health; it's about nurturing ourselves on a deeper level and fostering well-being in every aspect of our lives.
The implementation of this practice may vary from person to person, yet fundamentally, it signifies paying attention to not only what we eat and how much we exercise but also our relationships, career satisfaction, emotional well-being, and spiritual fulfillment.
Again, think whole body.
It's about finding balance and harmony amidst life's ups and downs, prioritizing self-care, and listening to our body's cues. Ultimately, living holistically is a journey of self-discovery and self-care, empowering us to live our best lives at our core.
Keep in mind, this wellness practice does not happen overnight.
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What is a Natural or Holistic Detox?
We can distinguish between what is commonly known as "detoxing" (a short stay in a clinic to abstain from toxins or a rapid, unhealthy, drastic change for a brief duration) and holistic detox, a more comprehensive umbrella term with more far-reaching health goals.
A natural or holistic detox is a gentle, slow, yet effective way to cleanse the body of toxins and revitalize our systems. Unlike harsh cleanses that can leave you feeling depleted and super hungry, a holistic detox focuses on nourishing the body with nutrient-dense foods, embodying overall well-being, and supporting its natural detoxification processes.
This approach recognizes that our bodies are equipped with sophisticated detoxification mechanisms, including the liver, kidneys, lungs, lymphatic system, and skin.
By providing the body with the right tools and nutrients, we can optimize its ability to eliminate toxins and promote overall health that can carry over into your everyday lifestyle routine.
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The Basics of a Holistic Detox
So, what does a holistic detox entail? At its core, it involves removing harmful substances from your diet and refraining from those bad lifestyle choices, all while embracing nourishing foods, supplements, and practices that support detoxification.
We prefer to break it down, focusing on the physical versus mental aspects of holistic practices.
Physically ways to detox -
This may include ways to eliminate processed foods, sugar, caffeine, alcohol, and other toxins from your diet, and replace them with whole, organic foods or herbal supplements rich in vitamins, minerals, antioxidants, protein, and fiber.
Placing a high importance on indulging in detoxifying foods like leafy greens, cruciferous vegetables, berries, and herbs.
The physical can also include -
Getting sufficient sleep
Consistent exercise
Adopting therapies such as acupuncture
Establishing a regular skincare routine
Dry brushing to stimulate lymphatic drainage
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Mental ways to detox
This may include -
Understand proper techniques to manage stress
Practice breathing exercises
Encourage everyday journal prompts
Spend time in nature or just being outdoors
Meditation or manifestation of morning rituals or routines
By gradually (and we mean gradually) adopting these healthy habits, it begins to seem more manageable to support your body's natural detoxification processes and elevated your best self.
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The Health and Wellness Benefits of a Holistic Detox
The benefits of a holistic detox extend far beyond weight loss and clearer skin.
By removing everyday toxins from the body and supporting your body with much-needed nutrients, you can experience a wide range of health and wellness benefits -
Increased energy levels
Stimulating the liver to drive toxins from the body
Improved digestion
Curb food cravings
Better sleep
Enhanced immune function
Boosted metabolism
Balance stress levels
Clear skin
Weight loss
Overall lighter feel
Additionally, many people report feeling high levels of increased mood positivity, more vibrant, and mentally focused after completing a holistic detox week.
By giving your body a chance to rest, reset, and rejuvenate, you unveil a side of yourself you may not have known existed.
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The Holistic Detox One Week Challenge
Day 1 -
Get moving.
This only demands 30 minutes of your time—just a fraction of your day. We personally integrate this into our morning routine to prioritize essential tasks in the morning. And yes, this is essential.
Consider trying yoga, beginner's Pilates, or a brisk walk outdoors or on a treadmill. The key is to start moving your body for 30 minutes a day this week.
Day 2 -
30-minute exercise plus -
Drink at least two liters of pure water daily to help flush the kidneys and bowels clean and detoxify themselves.
The National Academies of Sciences, Engineering, and Medicine (NASEM) recommends a total daily water intake is approximately 3.7 liters (125 ounces) for men and 2.7 liters (91 ounces) for women.
For our Stanley Drink Cup ladies out there, women are advised by the NASEM to consume more than two fills of the large 40 oz cups to provide perspective.
Image by Toa Heftiba
Try to minimize coffee, all dairy products (yes, that includes in the coffee - try out this substitute), and alcohol.
If accessible, taking herbs like dandelion root (tea form or supplement), burdock, milk thistle, and drinking green tea daily offers liver cleansing and protective benefits.
*Quick tip to increase your water intake - Take with you a water bottle you enjoy - it’s a wild concept, but picking out your daily water bottle has proven to motivate continued hydration throughout the day.
Day 3 -
30-minute exercise
Drink water (2 liters) plus -
Add-in: Fruits, veggies, and high-protein in your daily meals and snacks.
Eat fruits and vegetables that are ripe, fresh, and as free of chemical fertilizers as possible.
Fruit - focus on the fruits that are low in calories yet rich in fiber such as avocados, berries, apples, and bananas. Toxins can bond to fiber and be eliminated by extraction.
Vegetable - focus on cruciferous vegetables such as arugula, kale, collard greens, broccoli, cauliflower, and brussels sprouts.
Each member of this family boasts an abundance of vitamins and minerals, including vitamins A, C, E, and K, folic acid, various B vitamins, iron, magnesium, potassium, zinc, and more. Additionally, they are rich in protein, fiber, and omega-3 fats.
These nutrients collectively aid in reducing inflammation, combating oxidative damage, and boosting immunity.
Image by Nathan Dumlao
Protein - Eating protein such as white fish or white meats with each meal. Prioritize lean protein sources such as poultry, fish, lean cuts of meat, tofu, and legumes.
Opt for protein-rich snacks like nuts, seeds, and hard-boiled eggs to curb hunger between meals.
It’s recommended to avoid red meat if possible as it can slow down digestion, block the bowels, and promote bacterial growth in the gut. Red meat is also acidic, which can hinder proper cell function and detoxification.
These options listed above offer a high protein-to-calorie ratio while providing essential nutrients.
*Quick tip - When it's challenging to meet your high-protein goals through whole foods alone, consider supplementing with a protein powder, protein shakes, or bars. We adore combining protein shakes or powder with the morning coffee.
Image by Bradley Gossett
Day 4 -
30-minute exercise
Drink water (2 liters)
Additional fruits, vegetables, and protein in every meal plus -
Subtract: all carbohydrates, dairy, and sugar in daily meals and snacks
Avoid all refined carbohydrates including white flour and additional sugar. This will help alkalize urine so that toxins can be cleared through the kidneys.
Try to avoid all foods with chemical preservatives and flavorings including foods that contain toxic elements (such as heavy metals, e.g. tuna).
The saying, "You are what you eat”, has never been more true. This statement emphasizes the strong connection between diet and overall health.
*Quick tip - Consider cholagogue herbs to help increase and stimulate bile production (turmeric, ginger, and dandelion are a few examples).
Image by Conscious Design
Day 5 -
30-minute exercise
Drink water (2 liters)
Additional fruits, vegetables, and protein in every meal
Subtract: all carbohydrates, dairy, and sugar in daily meals and snacks plus -
Get good sleep.
Ensuring adequate quality sleep each night is a must to support your body’s health and natural detoxification system.
Bon Jovi's statement, 'I'm going to sleep when I'm dead,' unfortunately, proved to be inaccurate.
Quality sleep is the foundation for good health. Practice sleeping eight hours a night will guide you towards a healthier body, energetic mind, and good skin - all derived from adequate sleep.
Research has consistently shown that sleep is directly linked to an amplitude of health benefits.
Image by Brandon Cormier
Day 6 -
30-minute exercise
Drink water (2 liters)
Additional fruits, vegetables, and protein in every meal
Subtract: all carbohydrates, dairy, and sugar in daily meals and snacks
Get good sleep plus -
10-minute mindfulness practice.
Consider connecting with gratitude through a daily journal. This can be as simple as writing down five things you are grateful for or care for at the moment.
The practice of mediation, manifestation, and breath work can be also considered a positive mindful activity.
Research indicates that practicing mindfulness can lead to a more optimistic outlook, reduced symptoms of depression, and improved mental health.
Image by Mathilde Langevin
Day 7 -
30-minute exercise
Drink water (2 liters)
Additional fruits, vegetables, and protein in every meal
Subtract: all carbohydrates, dairy, and sugar in daily meals and snacks
Get good sleep
10-minute mindfulness practice plus -
Self-care with skin and body care
A holistic skincare routine is a comprehensive approach to self care that considers both internal and external factors impacting skin health. This ritual varies for each person, although always staying true to using natural products.
Here are a few examples of holistic skincare routines -
Oil cleansing delicately cleans your skin by dissolving impurities, dirt, blocked pores, and makeup without removing its natural oils or upsetting its pH balance.
Exfoliate with dry brushing allows for the exfoliation of dead skin cells, the promotion of a smoother skin texture, and the unclogging of the body's pores. It also aids in enhancing blood circulation, detoxification, and lymphatic stimulation, leaving the skin feeling rejuvenated.
Natural Lymphatic drainage with gua sha or body rollers for lymphatic flush and detox.
The act of manual lymphatic drainage (MLD), when performed properly, manually moves built-up lymph fluid, toxins, and waste from your tissues to appropriate lymph nodes into vessels to decongest & detoxify.
Image by evu
After Your Holistic Detox
Now it's time to transition back into your regular routine while maintaining the healthy habits you've cultivated.
Focus on including more whole, organic foods into your diet, staying hydrated, engaging in regular exercise, managing stress, and prioritizing self-care. Listen to your body's cues, and honor its needs with love and compassion.
Remember, holistic health is a lifelong journey, so take it one step at a time and enjoy the transformative benefits of living holistically.
Hopefully, this one-week transformation evolves into a lifestyle change for you, just as it did for us.
Remember, it's not about perfection but progress.
Shop our favorite holistic natural detox products to get started!
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