Detox. The word gets bandied about a lot and supplements and regimes to assist this process are big business. My approach to nutrition has always been simple, natural and back-to-basics and the truth is, our bodies are perfectly equipped to detoxify given plenty of water, rest and the removal of unhealthy substances.
The Oxford dictionary defines the word detox as “a process or period of time in which one abstains from or rids the body of toxic or unhealthy substances” so let’s look at some of the worst offenders with regards to nutrition;
Refined sugar – I think we all know we need to cut down or cut out this nutritionally useless substance from our diets but actually doing so, seems to be particularly difficult. Our brain chemistry ignites with this super stimulating substance, as seen on brain scans and we are hard-wired to seek sugar, as part of the survival of our species. On top of that, we have positive associations of reward from childhood. It soothes, it energises (albeit temporarily) and distracts us from things we don’t want to deal with. It’s legal and it’s cheap.
It’s easy to see why people feel they can’t live without it but it keeps us trapped. Trapped in a cycle of cravings, highs and lows, lethargy and even a depressed state along with feelings of guilt. Binge, restrict, repeat, is a cycle I’ve witnessed in the majority of my clients and also at times, experienced myself. Of course there are those who can take a little sugar and then leave it but in my experience, those people are few and far between.
Having been through the process, I now help clients cut down or withdraw completely from refined sugar and they report feeling better than they have done in years. Better sleep, better skin, more energy, quick and easy weight loss, less reliance on caffeine and sweet things to get through the day and an overall feeling of happiness and wellbeing.
Alcohol – as we enter the new year it’s an ideal time to consider cutting back or cutting out this highly toxic substance. Of course this time of year even has an appropriate name “Dry January” and if just for one month, your body and mind will thank you greatly. Ted talks are a great source of cutting edge research and in this video the speaker addresses the issue of how our society reacts to individuals announcing that they’re giving up alcohol https://youtu.be/NKfuGMzmfTs
Caffeine – or the particular favourite caffeinated beverage, coffee, is a word that I find many of my clients recoiling from during consultation. They hold their hands up and say “please, you can change anything in my diet but don’t take away my coffee. I NEED it” and to this I say, I understand. I have been there; addicted to it, enduring the awful detoxification process and then back again, multiple times so I really do get it. It helps us function at work, look after children or study for hours on end.
There’s nothing inherently wrong with caffeine (although some would argue) but as I’m sure we all know, it’s the volume of caffeine consumed that’s particularly problematic. Even in less sensitive souls, a high intake of caffeine can be very disruptive to all bodily systems.
“In 2015 the European Food Safety Authority (EFSA) published their Scientific Opinion on the Safety of Caffeine, advising that caffeine intakes from all sources up to 400 mg per day and single doses of 200mg do not raise safety concerns for adults in the general population” www.coffeeandhealth.org
Here’s the approximate caffeine content of some of the most common items we consume:
- 1 can of Red Bull: 80mg
- 1 shot of espresso: 71mg
- 1 cup of black tea: 67mg
- 1 can of Coke: 34mg
- 1 cup of green tea: 30mg
- 50g dark chocolate: 19mg
Try to stay under the 400mg limit in the interest of taking care of your body. Those more sensitive to caffeine may find much less, or none at all is their limit. Be honest with yourself and find the right amount for you.
Processed food – where do I start? As I mentioned before, my approach is natural and so processed, nutritionally devoid ‘food’ won’t feature anywhere in my nutrition plans. At best, it keeps us going, at worst, it makes us feel like crap, unmotivated and zombie-like. Do yourself a favour and ditch it for good.
