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8 Detox Ingredients You Should Add To Your Drinking Water

8 Detox Ingredients You Should Add To Your Drinking Water

The purpose of a detox is to remove toxic substances from the body, mainly from the liver. A proper detox can aid in various ways, from weight loss to clearer skin. My go-to each morning is warm water with lime or lemon (whichever is available) and, other than the alkalizing properties, I can feel the diuretic effects almost instantly. A proper detox can help with inflammatory issues, skin problems, and mood changes. Here are 8 incredible and simple detox ingredients that work miracles.

Lemon

In the jeopardy line of powerful detoxes, the answer is almost always lemon water. It improves digestion, supports your immune system, cures bad breath, brightens skin, and aids weight loss. Squeeze half a lemon or throw a few slices in water and indulge.

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Ginger

This spice is packed with vitamins and combats important health problems, such as acid reflux, along with lowering the risk of heart problems. Boil or steam some chopped ginger in hot water or simply throw a spoon of powdered ginger root in a tall glass for a spicy energy boost and thorough cleanse.

Turmeric

This antioxidant, antiviral, antibacterial, antifungal, and anti-inflammatory spice mixed in warm water proves to be a powerful tonic. This pungent herb, even in powder form, is loaded with Vitamin C, E, and K, which are all great for rejuvenating your skin from the inside out.

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Cayenne Pepper

This pepper is surprisingly high in nutrients and low in calories, making it the perfect addition to any diet. The capsaicin (what makes the pepper hot) in cayenne water helps with weight loss by burning fat while reducing appetite. Cayenne is also powerful in detoxifying your lungs. Moderately sprinkle some pepper in (lemon) water.

Green Tea

If hot cayenne pepper is not your cup of tea, consider this valued and popular beverage. It improves brain and oral health, keeps bones strong and is known for its anti-aging properties. It also helps to regulate blood sugar levels, so sit back and have a cup or two.

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Apple Cider Vinegar

What doesn’t smell good or taste great but works like a charm? Not Buckleys. Apple Cider Vinegar is the ultimate detox companion with its heavy resumé of enzymes, minerals, and amino acids. It’s so good for you on every level that it even whitens your teeth and kills bacteria in your mouth and gums. One teaspoon for every 8 oz glass of water is enough to do the trick.

Bentonite Clay

This is an ancient detox that also internally heals. Upon contact with water, it produces an electrical charge which allows it to absorb toxins. It’s renowned for its ability to heal digestive issues and tackle skin and allergy issues while nourishing the body with minerals and boosting it with probiotics. Prepare your clay detox a day before by soaking one tablespoon in a large glass of water and letting it sit overnight.

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Chlorella

Known as a nutrient-dense superfood, chlorella is rich in chlorophyll which is also found in green leafy vegetables. It’s so powerful that it can not only remove mercury but also heavy toxic build-up. This helps to promote growth and repair of body tissues. Chlorella is available in pills or powder form. Because of its potency, it’s recommended to start with a small dosage and increase based on your body’s reaction.

Detoxifying the body doesn’t have to be complex or rigorous. There are a handful of other simple detox options, like drinking warm water or using a steam room. Nutrition can aid in detoxifying the body as well as certain foods that speed up the elimination of toxins. Load up on antioxidant herbs like parsley and oregano and whole, fibre-rich foods such as nuts, flax seeds, beans, and lentils.

Featured photo credit: Lemon falls into water by Fleig photography via flickr.com

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Last Updated on October 16, 2018

The Ultimate Guide to Help You Sleep Through the Night Tonight

The Ultimate Guide to Help You Sleep Through the Night Tonight

It’s well past midnight and you’ve got to get up in less than six hours. You toss and turn all night. Before you know it, another hour passes by and you start panicking.

If I don’t get to sleep in the next 30 minutes, I’m going to be exhausted tomorrow!”

One thing is for sure, you’re not alone. Over 70M+ Americans have stated that they don’t get the proper sleep they need at night.[1] So what could possibly be causing this insomnia epidemic?

Throughout my entrepreneurial journey of building my language learning company, I have experimented and researched dozens of best sleep practices. Some have flopped but a few have dramatically improved the quality of my life and work.

In this article, I’ll look into the reason why you’re sleep deprived and how to sleep through the night tonight.

Why you can’t sleep through the night

The first step to improving anything is getting to the bottom of the root problem. Different studies have shown the reasons why most people cannot sleep well at night.[2] Here are the main ones that the average person faces:

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Stress

If you’ve ever stayed up at night worrying about something, know that it’s a major sleep inhibitor. When you’re feeling stress, your mind and body becomes more activated, making it incredibly difficult to fall asleep. Even when you do manage to sleep, it won’t be deep enough to help you feel rested the next day.

Exposure to blue light before sleep time

We’re exposed to harmful blue light on a daily basis through the use of our digital screens. If you’ve never heard of blue light, it’s part of the visible light spectrum that suppresses melatonin, our sleep hormones. Other harmful effects include digital eye strains and macular cellular damage.

While daytime exposure to blue light is not very harmful, night time exposure tricks our brain into thinking it’s daytime. By keeping your brain alert and suppressing melatonin, your mind is unable to shut down and relax before bedtime.

Eating close to bedtime

Eating too late can actually be an issue for many people, especially those who are older than 40. The reason is, eating before laying down increases the chances of Gastroesophageal reflux disease (GERD), in which stomach acid backflows into the esophagus.

Another reason not to eat too late is sleep quality. Even if you manage to sleep right after eating, it’s likely that you’ll wake up tired. Instead of letting your body rest during sleep, it has to digest the food that was entered before bedtime.

Rule of thumb: eat 3-4 hours before bedtime.

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Medical conditions

In some cases, it could be medical conditions that cause your sleep problems. If you can’t relate yourself to the above reasons or any of these common sleep problem causes, you should visit the doctor.

The vicious sleep cycle

The biggest danger to repeating the bad habits mentioned above is the negative cycle that it can take you through. A bad night’s sleep can affect not only your energy but your willpower and decision making skills.

Here’s an example of a bad sleep pattern:

You get a bad night’s sleep
–> You feel tired and stressful throughout the day.
–> You compensate it with unhealthy habits (for example junk food, skipping exercises, watching Netflix etc.)
–> You can’t sleep well (again) the next night.

    You can imagine what could happen if this cycle repeats over a longer period of time.

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    How to sleep better (throughout the night)

    To help you break the vicious cycle and stop waking up in the middle of the night, I’ll explain to you a list of actionable steps to solve your trouble staying asleep.

    1. Take control over the last 90 minutes of your night

    What you do (or don’t do) before bedtime have significant impact on the quality of your sleep. Many times, it can be the difference between staying up until 4am and sleeping like a baby.

    Here are a few suggestions:

    • Go from light to dark – Darkness stimulates production of the sleep hormone melatonin. Turn off unused light around the house, and think about investing into warm light that you can use in the bedroom before bedtime.
    • Avoid screens (or wear blue light blocking glasses) – Keep the bedroom a technology-free zone as the light from electronic devices can disturb your sleep. If you need to work, wear blue light blocking glasses (also known as computer glasses) throughout or before you sleep to prevent sleep disruption.
    • Find an activity that helps you to wind down  This could be anything that calms you down, and reduces thinking (especially unnecessary stress). Fir example, listening to soothing/good feel music, taking a hot bath, reading or meditating.
    • Keep any electronics you have on the other side of the room or outside the room – One of the most harmful things that can disrupt your sleep is the notifications you get from your smartphones. The simplest way to avoid this is to keep it away from you.
    • Create a bedtime routine – A night routine is a couple of things you do prior to going to bed. By doing these things every night, you’ll have a more restful and high-quality sleep. Learn how to pick up a night routine here: The Ultimate Night Routine Guide to Sleep Better and Wake Up Productive

    2. Eat the right nutrients (and avoid the wrong ones)

    What you eat (not just when we eat) plays a critical role in your sleep quality. If you’re ever in doubt of what to eat to improve your sleep, take the following into consideration:

    • Kiwi – This green fruit may be the ultimate pre-bed snack. When volunteers ate two kiwis an hour before hitting the hay, they slept almost a full extra hour. Kiwis are full of vitamins C and E, serotonin and folate—all of which may help you snooze.
    • Soy foods – Foods made with soy such as tofu, miso and edamame, are rich in isoflavones. These compounds increase the production of serotonin, a brain chemical that influences the body’s sleep-wake cycle.
    • Fiber-rich foods – Eating more fiber could be key for better sleep. Eating fiber was associated with more restorative slow-wave sleep—the more you eat, the better you sleep—per a study published in the Journal of Clinical Sleep Medicine. Fiber prevents blood sugar surges that may lower melatonin. Get a fiber boost from beans, artichokes, bran cereal and quinoa.
    • Salmon – Most fish, especially salmon, halibut and tuna boost vitamin B6, which is needed to make melatonin— a sleep-inducing hormone triggered by darkness.

    3. Adjust your sleep temperature

    Once you’ve gone through the first 2 recommendations, the last step to experiment with is temperature. According to Sleep.org, the ideal temperature for sleep is 60-67 Farenheit. This may be cooler than what most people are used to, but keep in mind that our body temperature changes once we fall asleep.

    Rule of thumb: sleeping in cooler temperature is better for sleep quality than warmer temperature.

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    Find out how to maintain the optimal temperature to sleep better here: How to Sleep Faster with the Best Temperature

    Sleep better form now on

    Congrats on making it to the end of this guide on sleep. If you’re serious about taking the necessary steps in improving your sleep, remember to take it one step at a time.

    I recommend trying just one of the steps mentioned such as taking a hot bath, blocking out blue light at night, or sleeping in cooler temperature. From there, see how it impacts your sleep quality and you can keep doing what works, and throw away what doesn’t.

    As long as you follow these steps cautiously and diligently, I know you’ll see improved results in your sleep!

    Featured photo credit: pixabay via pixabay.com

    Reference

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