Healthy Tips & Tricks

TOP 5 Tips for a DIY cleanse

Toxin Overload

Our bodies are well designed to excrete toxins that we inhale or ingest through our environment and diet.
However, our lifestyles and diets commonly expose our bodies to an overload of toxins.
The Christmas/New Years period is prime time for toxin overload!
And we can suffer for it with symptoms of toxin overload:
  • headaches
  • nausea
  • constipation and diarrhoea
  • fatigue
  • bloating and stomach pain
  • acne, skin rashes
  • insomnia
  • foggy brain
  • irritability and mood swings

Why cleanse?

By completing a cleanse, you can help your body eliminate toxins that have accumulated in your fat cells and cell membranes.

Elimination – not starvation – is the key to a cleanse!
A cleanse can help you:
  • lose abdominal weight and belly bloat
  • feel clearer and more energised
  • improve your digestion (less gas & belching)
  • decrease nasal congestion & allergy symptoms
  • sleep deeper and wake feeling refreshed
  • decrease cravings
  • identify possible food allergies or sensitivities

Phases of a cleanse

A cleanse need only last 2 weeks, plus a week of prep.
Week 1: prep for the cleanse
Week 2: cleanse
Week 3: re-introduction – re-introduce foods one at a time to identify food intolerances, and then create a maintenance diet that is right for your body.

Tips for a DIY cleanse

#1 Be prepared

Pre-cleanse prep is almost as important as the cleanse itself – you should give yourself at least a week to prepare.
This time is about tuning into your mind, body & spirit and discovering your intentions for the cleanse.
Plan your meals and buy all of the ingredients you will need.
Prep ingredients and/or cook and freeze as many cleanse meals as possible.
Meditate and journal to ease yourself into the cleanse mentally and emotionally.
Try to get someone to do the cleanse with you – support and accountability will help you both stay on track.

#2 Eat real food

You do not need to restrict yourself to juices or soups to reset your digestion or eliminate excess toxins from your body.
Instead, fill up on plenty of fresh, nutrient-dense fruits & vegetables, pulses & legumes (chick peas, lentils, beans etc), quinoa & brown rice, and fish & chicken/turkey.
Minimise salt and sugar as much as possible.
Avoid alcohol.

#3 Drink up

Drinking slightly more than normal will help your body flush any toxins out.
Fill up a 2L bottle of water each morning – you’re more likely to drink it all if you keep it handy throughout the day.
Drink a glass of warm water with fresh lemon 30 minutes before breakfast each day, and a detox tea after main meals.

#4 And…breathe

The lungs are responsible for removing carbon dioxide from the body, which is important in maintaining the acid-base balance in the body, which in turn helps maintain healthy metabolism.
Take moments throughout the day to focus on breathing deeply – completely filling and emptying your lungs.
At least twice a day practice the 4-7-8 breath – inhale for a count of 4, hold for 7, exhale for 8 (or whatever count feels right for you).

#5 Exercise, stretch, massage

These 3 activities will help you relieve stress (the nemesis of a healthy digestion!), improve circulation & organ health, cleanse the mind & spirit, and give you opportunities to tune into your body and connect with your Inner Wisdom.
Keep exercise light and brief – this is the time to nurture your body, not push it. Around 20-30 minutes walking at a pace slightly faster than normal is ideal.
Yoga, pilates, and light weights are great options too.
Massage your belly 5-10 minutes a day, and include full body massage as much as possible.
So there you have it – 5 tips for a successful DIY cleanse!

If you’d prefer to do a cleanse with more guidance and information, with meal plans and ingredients lists written for you, you might like to join in on one of my remote (online) group cleanses, to be held regularly throughout the year.
All group cleanse members will receive a cleanse guide book, and sample meal plans, plus a group of like-minded individuals (and myself!) to lean on for support and accountability to help you successfully prepare for and complete the cleanse.
Email me at melanie@ultimateyoubyyou.com or complete my contact form if you’d like to know dates or more info about upcoming group cleanses.