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8 Simple Things You Can Do Every Day To Detox Your Body Effectively

8 Simple Things You Can Do Every Day To Detox Your Body Effectively

Are you feeling run down, sick, or just not yourself? Maybe you’re feeling overly tired after minimal effort. Chances are, your lymphatic system is blocked. If this is true, it might be time to give your body a detox.

What is the Lymphatic System?

lymphatic-system-drainage

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    Your lymphatic system is found circulating throughout your body. It is made up of tissues, organs, and fluids that work together to eliminate toxins and waste. It does this by transporting lymph, a white blood cell filled fluid. It is also made up of lymph nodes that produce extra white blood cells to fight off infections.

    The lymphatic system is unique in that it does not have one organ in charge of pumping lymph throughout your body (like the heart in the circulatory system). This is why when your body has an excess of toxins, your lymphatic system can become overwhelmed and inefficient.

    Take a look below at some of the best ways to detox your body and get your lymphatic system up and running again.

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    How to Detox Your Lymphatic System

    1. Massage

    Lymphatic massages are designed to clear the lymphatic system by applying light pressure and circulating lymph. You can even perform these detox massages at home. If you prefer, however, getting a professional massage can also help drain the lymphatic system and rid your body of toxic buildup.

    2. Hot-Cold Shower

    In a hot-cold shower, you constantly change the temperature of the water. Start out really hot and then drop the temperature to cold. Go back up to hot and back down to cold. Do this at least twice during your daily shower. How does this help? The hot water has a relaxing effect on your body. The cold water interacts by stimulating the lymphatic system and reducing inflammation.

    3. Stay Hydrated

    One of the best ways to detox your system is by staying hydrated. Dehydration is one of many factors that can lead to a congested lymphatic system. Drinking water helps your body flush toxins through your liver and kidneys. Try to get the recommended 64 ounces every day. Eating fruits with high water content like watermelon, strawberries, and cucumbers can also help.

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    4. Exercise

    You already know you should be exercising every day. In addition to keeping your heart healthy and your body in shape, exercise also gets the lymph fluid circulating through your body and into your kidneys and liver. These 2 organs are crucial for expelling toxins and unwanted chemicals. Try taking a quick walk every morning and hitting the gym whenever possible.

    If you don’t have time for that, there are some lymphatic draining exercises you could try. Shoulder shrugs, for example, are one way to drain the lymphatic system. To do this, just inhale and pull both shoulders up to your ears. As you breathe out, lower your shoulders to the normal position. Do this 5 times.

    5. Breathing Techniques

    Don’t forget to concentrate on your breathing. Deep, focused breathing can help calm the nervous system and slow down the heart rate. Practicing deep breathing also changes your brain waves, leading to an overall calming effect. Try breathing deeply through your nose and out your mouth to boost your body’s oxygen levels. Oxygen is another way to detox your body of impurities.

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    6. Raw Fruit

    As always, diet is important to staying healthy. Raw fruit, in particular, is an excellent way to activate the lymphatic system. To do this effectively, eat the fruit on an empty stomach. This allows the enzymes in the fruit to reach your lymphatic system more quickly. Try it with citrus fruits for the best results. Don’t like eating citrus fruit on an empty stomach? Squeeze some of the juice into a glass of room temperature water and drink that instead.

    7. Skin Brushing

    What is skin brushing? It’s the practice of taking a brush and lightly rubbing it around your skin, all over your body. This helps to detox your skin and body of waste and other toxic effects left behind by skin care products. As an added bonus, it helps exfoliate dead skin cells.

    8. Laughing

    Ever heard that laughter is the best medicine? There’s truth to that statement. When you laugh, you take deep breaths and stimulate your body’s circulation. Circulation boosts organ functioning and works in harmony with your lymphatic system, draining your body of toxins. This might be the easiest detox method yet!

    That’s it! 8 easy ways to detox your body by stimulation of the lymphatic system. The more of these you’re able to do every day, the better you’ll feel!

    Featured photo credit: Kira_fotografie via pixabay.com

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    Amber Pariona

    EFL Teacher, Lifehack Writer, English/Spanish Translator, MPA

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    Last Updated on September 18, 2020

    7 Simple Rules to Live by to Get in Shape in Two Weeks

    7 Simple Rules to Live by to Get in Shape in Two Weeks

    Learning how to get in shape and set goals is important if you’re looking to live a healthier lifestyle and get closer to your goal weight. While this does require changes to your daily routine, you’ll find that you are able to look and feel better in only two weeks.

    Over the years, I’ve learned a lot about what it takes to get in shape. Although anyone can cover the basics (eat right and exercise), there are some things that I could only learn through trial and error. Let’s cover some of the most important points for how to get in shape in two weeks.

    1. Exercise Daily

    It is far easier to make exercise a habit if it is a daily one. If you aren’t exercising at all, I recommend starting by exercising a half hour every day. When you only exercise a couple times per week, it is much easier to turn one day off into three days off, a week off, or a month off.

    If you are already used to exercising, switching to three or four times a week to fit your schedule may be preferable, but it is a lot harder to maintain a workout program you don’t do every day.

    Be careful to not repeat the same exercise routine each day. If you do an intense ab workout one day, try switching it up to general cardio the next. You can also squeeze in a day of light walking to break up the intensity.

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    If you’re a morning person, check out these morning exercises that will start your day off right.

    2. Duration Doesn’t Substitute for Intensity

    Once you get into the habit of regular exercise, where do you go if you still aren’t reaching your goals? Most people will solve the problem by exercising for longer periods of time, turning forty-minute workouts into two hour stretches. Not only does this drain your time, but it doesn’t work particularly well.

    One study shows that “exercising for a whole hour instead of a half does not provide any additional loss in either body weight or fat”[1].

    This is great news for both your schedule and your levels of motivation. You’ll likely find it much easier to exercise for 30 minutes a day instead of an hour. In those 30 minutes, do your best to up the intensity to your appropriate edge to get the most out of the time.

    3. Acknowledge Your Limits

    Many people get frustrated when they plateau in their weight loss or muscle gaining goals as they’re learning how to get in shape. Everyone has an equilibrium and genetic set point where their body wants to remain. This doesn’t mean that you can’t achieve your fitness goals, but don’t be too hard on yourself if you are struggling to lose weight or put on muscle.

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    Acknowledging a set point doesn’t mean giving up, but it does mean realizing the obstacles you face.

    Expect to hit a plateau in your own fitness results[2]. When you expect a plateau, you can manage around it so you can continue your progress at a more realistic rate. When expectations meet reality, you can avoid dietary crashes.

    4. Eat Healthy, Not Just Food That Looks Healthy

    Know what you eat. Don’t fuss over minutia like whether you’re getting enough Omega 3’s or tryptophan, but be aware of the big things. Look at the foods you eat regularly and figure out whether they are healthy or not. Don’t get fooled by the deceptively healthy snacks just pretending to be good for you.

    The basic nutritional advice includes:

    • Eat unprocessed foods
    • Eat more veggies
    • Use meat as a side dish, not a main course
    • Eat whole grains, not refined grains[3]

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    Eat whole grains when you want to learn how to get in shape.

      5. Watch Out for Travel

      Don’t let a four-day holiday interfere with your attempts when you’re learning how to get in shape. I don’t mean that you need to follow your diet and exercise plan without any excursion, but when you are in the first few weeks, still forming habits, be careful that a week long break doesn’t terminate your progress.

      This is also true of schedule changes that leave you suddenly busy or make it difficult to exercise. Have a backup plan so you can be consistent, at least for the first month when you are forming habits.

      If travel is on your schedule and can’t be avoided, make an exercise plan before you go[4], and make sure to pack exercise clothes and an exercise mat as motivation to keep you on track.

      6. Start Slow

      Ever start an exercise plan by running ten miles and then puking your guts out? Maybe you aren’t that extreme, but burnout is common early on when learning how to get in shape. You have a lifetime to be healthy, so don’t try to go from couch potato to athletic superstar in a week.

      If you are starting a running regime, for example, run less than you can to start. Starting strength training? Work with less weight than you could theoretically lift. Increasing intensity and pushing yourself can come later when your body becomes comfortable with regular exercise.

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      7. Be Careful When Choosing a Workout Partner

      Should you have a workout partner? That depends. Workout partners can help you stay motivated and make exercising more fun. But they can also stop you from reaching your goals.

      My suggestion would be to have a workout partner, but when you start to plateau (either in physical ability, weight loss/gain, or overall health) and you haven’t reached your goals, consider mixing things up a bit.

      If you plateau, you may need to make changes to continue improving. In this case it’s important to talk to your workout partner about the changes you want to make, and if they don’t seem motivated to continue, offer a thirty day break where you both try different activities.

      I notice that guys working out together tend to match strength after a brief adjustment phase. Even if both are trying to improve, something seems to stall improvement once they reach a certain point. I found that I was able to lift as much as 30-50% more after taking a short break from my regular workout partner.

      Final Thoughts

      Learning how to get in shape in as little as two weeks sounds daunting, but if you’re motivated and have the time and energy to devote to it, it’s certainly possible.

      Find an exercise routine that works for you, eat healthy, drink lots of water, and watch as the transformation begins.

      More Tips on Getting in Shape

      Featured photo credit: Alexander Redl via unsplash.com

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