49 Quick and Safe Ways For a Leaner Body and Stronger Mind Without Stepping Into a Gym
1. Drink More Water
Most of us don’t drink enough water. Keeping hydrated has many benefits, not only does it help flush toxins from the body it can also help speed metabolism. One study found drinking half a liter of water temporarily boosted metabolism in women by as much as 30% (1).
Drinking water half an hour before meals can also increase the feeling of satiation and lead to less overeating (2).
If you find water too boring, there are plenty of ways to make hydration more exciting. Try adding fresh lime, mint, lemon or cucumber to your water or make a tea infusion and drink that instead.
As we get older, our sensation for thirst starts to decrease, older individuals should take care to make sure they’re drinking enough (3).
2. Far Infrared Sauna
I believe there will come a time when everyone has access to far infrared technology. These saunas are powerful in acceleration detoxification and reducing inflammation.
Far infrared saunas differ from regular saunas, the heat they emit is completely dry and the infrared rays are able to penetrate to the bone.
“One study done by American researchers showed that the sweat released by users of a FIR sauna (80-85% water) was different from the sweat released by users of a conventional sauna (75-95% water). The non-water portion of sweat released in a FIR sauna was cholesterol, fat-soluble toxins, toxic heavy metals, sulphuric acid, sodium, ammonia and uric acid”.
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Quote taken from “The Science of Far Infrared Therapies” by Dr Toshiko Yamazaki, MD
3. Intermittent Fasting
The lazy mans guide to fasting involves doing so intermittently. Intermittent fasting can improve digestion, help with weight loss, increase energy, promotes longevity (4), lowered risk of common chronic diseases (5) and more.
It’s not hard to do, and there a few ways of going about it. Some people choose to incorporate a fresh pressed juice and consume no food from waking until around lunch time.
What’s easier than smelling the fragrant natural aromas of plants and flowers? Aromatherapy is an effective healing agent especially for reducing stress and improving mood (6).
Since stress is the number thing holding most of us back from achieving optimal health, the more methods that reduce it the better. Essential oils are also a great alternative to chemical cleaners and artificial scents.
5. Coffee Enemas
Don’t give me that look…ok I know it sounds strange but coffee enemas can be really effective for detoxification.
The premise behind using coffee is that it coffee contains cholerectics which stimulate the release of toxin rich bile from the gallbladder.
Popularized by the renowned alternative cancer guru Dr. Gerson, coffee enemas help to increase bile flow and improve the functions of the liver and improve digestion. For more details go here (7). Undergo a coffee enema only under the guidance of a practitioner and if necessary.
6. Epsom Salt Bath
Magnesium salt baths are a great way of relieving muscle tension and soreness. They also increase magnesium levels in the body (8), a mineral over 80% of us are lacking. Magnesium has a very relaxing effect on the body and paired with essential oils, bath time can be a great way to reduce stress.
I recommend taking an epsom salts bath before bed to set yourself up for a great night sleep.
7. Daily Green Drink
Whether its in the form of a green juice, smoothies or greens powder, green drinks are a enjoyable way to boost detoxification and promote weight loss.
Abundant in vitamins, minerals, enzymes and antioxidants, green drinks help us to energize and alkalize and are an essential tool in our health arsenal.
8. Dry Skin Brushing
Using a natural bristle brush to stroke the skin helps to increase lymph flow and speed up detoxification.
Some of the benefits of dry skin brushing include increased circulation, reduced cellulite, immune boosting, skin exfoliant and increased energy.
There are so many ways to incorporate more herbs into our diets. Adding fresh herbs to your food has a veritable bevy of benefits. A rich source of phytonutrients, herbs also help to improve digestion and cut the richness of fatty foods.
There’s a reason oregano is classically paired with pasta and rosemary with lamb. Herbs are all anti-inflammatory and make food so much more enjoyable.
They’re also pretty easy to grow, try planting some indoor basil, mint and even cilantro for affordable culinary delights.
10. Practice Meditation
Cleansing the mind is just as important as cleansing the body. Implementing mindfulness techniques is any easy and effective way to reduce stress and boost brain power.
New research is coming out showing that meditation can actually grow grey matter and help make us smarter (9). Meditation can also help regulate our emotions and help grow empathy for others.
11. Oil Pulling
Oil pulling is an ancient Ayurvedic practice from India which involves swishing oil around in your mouth for up to 30 minutes.
It’s said to pull toxins from the body, particularly those in the mouth and even the pineal gland. Studies have found oil pulling effective in treating streptococcus (10), gingivitis (11)and halitosis (bad breath) (12).
Be sure to stay away from conventional GMO oils and stick to organic coconut oil or sesame oil.
12. Take Probiotics
Probiotics are essential for good health and can help protect us from unwanted pathogens and bad bacteria. Probiotics help to improve digestion and have a direct correlation with mood and energy.
You don’t necessarily have to spend a fortune on probiotic supplements, studies have found homemade unpasteurized sauerkraut to have even more beneficial bacteria than supplements (13).
13. Start a Garden
What easier way to procure cleansing, organic and nutrient dense food than to grow it ourselves.
Not only that but the beneficial microbes we come into contact with while gardening help to strengthen our immune systems.Science shows that gardening boosts happiness.
“Research presented at the American Society for Microbiology shows that feeding live M. vaccae bacteria to mice significantly improved their ability to navigate mazes, due to the fact that the bacteria triggers the release of brain serotonin. It appears that this bacterium plays a role in learning in mammals.” (14)
14. Listen to Music
Music is a great way to either stimulate the mind or unwind, it has the uncanny ability to distract us from our woes as it releases the feel good hormone dopamine in the brain.
Keeping healthy is so closely correlated with our stress levels, listening to music can help reduce stress and bring on more positive mind states.
15. Cut Out Sugar
Sugar is a drain in more ways than one. When we hop off the blood sugar roller coaster we create more stable internal energy. Excess sugar is associated with chronic diseases like diabetes (15) and cancer (16), inflammation (17), lowered immunity, candida and parasites.
If we want to please and lose weight, the sugars gotta go.
16. Drink Lemon Water
Fresh lemon water is alkalizing, cleansing and delicious. Adding lemon to water is a great way to stay hydrated with the added vitamin C and antioxidants rich in lemon.
17. Go Organic
Reducing the toxic load on the body starts with switching conventionally grown chemical fruits and vegetables with organic local ones. Pesticides are not only bad for the environment but they accumulate in our bodies and are dangerous even in small amounts. (18)
18. Get a Massage
Massage helps to stimulate the flow of lymph and improve circulation, this in turn can help remove metabolic waste and increase energy (19). Massage is also an effective stress management technique.
19. Try Acupuncture
The principles of Traditional Chinese Medicine are solid and effective, acupuncture being an optimal way to increase qi or lifeforce energy (20). When certain channels are blocked we feel stagnant and low energy, acupuncture helps to bring back flow.
20. Sleep More
Sleep is arguably the most important part of detoxification and its also been shown to help with weight loss and squelching cravings (21).
21. Ditch the Plastic
Plastics are ubiquitous with our culture, everything seems to be stored in plastic. Soft plastics in particular leech harmful endocrine disruptors into our food and water (22). Ditch the plastic and stick to glass or stainless steel storage vessels.
22. Invest in a Good Water Filter
We’re made of mostly water, so it makes sense to drink only the purest form. City water is filled with toxic fluoride and chlorine which kills beneficial microbes (23).
Not only that but tiny remnants of pharmaceutical drugs remain in the water supply and we end up ingesting them.
Brita filters aren’t good enough, the fact that they’re owned by chlorox tells you a lot. Opt for high performance water filters like the berkey.
23. Eat More Antioxidants
Fighting the internal effects of environmental pollution can only be done by zapping free radicals (24). Antioxidants do just that and are abundant in plant foods, so eat up!
The number one thing holding us back from achieving balance is high stress levels. Do everything you can to keep stress down. Meditation is probably the best practice, along with regular exercise we can bring stress levels down without drugs.
25. Avoid Antibiotics
Antibiotics are useful in some situations, but be wary and only take them if absolutely necessary. Often, a cold and flu will pass with time and there are so many natural immune boosters.
It takes a long time to rebuild those beneficial microbes, but not long at all to destroy them with antibiotics.
26. Natural Alternatives to Painkillers
Painkillers do quite a number on our poor livers, they also exacerbate the inflammation instead of getting to the root of the issue.
In the long term, it’s better to eat an anti-inflammatory diet rich in antioxidants. So many studies have been done on the anti-inflammatory and pain killing properties of turmeric, with no adverse side effects (25). Nature always provides the substances we truly need.
27. Eat More Weeds
Dandelion, burdock, chickweed, these are just a few of the edible wild plants that sprawl all across North America. You usually only have to look as far as your backyard to find these detoxifying and nutrient dense plants.
28. Learn to Love Spicy Food
Chile’s are a great detox food and they boost metabolism, stimulate circulation and have anti-inflammatory properties (26). Start slow and gradually your tastebuds will acclimatize and learn to love a bit of heat.
29. Foam Rolling
If you’ve never foam rolled, your in for a treat. Foam rolling is beneficial for releasing lactic acid in the muscles and releasing tension.
It’s a form of self massage using a foam tube about the width of ones back. They can be purchased for a lot less than a professional massage.
30. Dance More
Dancing is 3 points in one, exercise, music and meditation. Dancing until you break a sweat to your favorite tunes is an fun way to release toxins and get moving. Turn on your favourite tunes and boogie down.
31. Drink More Tea
Every type of tea has its benefits, for black tea it’s the caffeine, green and white tea are rich in antioxidants, herbal teas all have their different medicinal characteristics.
It’s worth getting an array of different compounds from the various teas. Experiment in trying to make a big pot of tea and keeping some in the fridge for when want something other than water.
32. Embrace Raw Food
Raw foods are life giving foods, rich in enzymes, vitamins and minerals. For most people incorporating more raw foods improves digestion.
33. Drink Apple Cider Vinegar
It might sound strange but apple cider vinegar is incredibly cleansing. ACV improves digestion by boosting the levels of HCl in the stomach. It’s raw and filled with enzymes and vitamins, though it has many uses ACV can be added to water on a regular basis for its mild cleansing effects.
34. Try Laughter Yoga
What holds people back from losing weight and feeling amazing? You might be surprised to hear the answer isn’t as much food as it is stress.
The best relief from stress is laughter (27). Laughter yoga is popping up all over the place though it originated in India. It’s simply people coming together to laugh, on purpose.
35. Have More Sex
After laughter for stress relief, comes sex. It releases feel good bonding hormones and endorphins that make us feel amazing.
36. Switch to High Quality Salt
Iodized salt is junk, it’s like comparing spam to prime rib, seriously. Switching to high quality salt will drastically improve the nutrients you’re getting from your salt.
All those important minerals and trace minerals are zapped out of iodized salt, all 84 of them! Try pink himalayan salt or celtic sea salt instead.
37. Think Positive
Our thoughts affect our emotions, which affect our actions, which affects our reality. Mind your thoughts as if they were words being said aloud. Stop beating yourself up, you are awesome. Studies show positive thinking will help us get to where we want to go (28).
38. Fulvic Acid to Detox Heavy Metals
Fulvic acid is a powerfully detoxifying substance which is created by soil based organisms to make minerals. It’s one of the most powerful free radical scavenging substances on the planet and can help rid the body of toxic heavy metals (29).
39. Eat Turmeric
Turmeric is an amazing superfood rich in the powerful anti-inflammatory compound curcumin. There have been hundreds of studies done on the healing properties of turmeric, it fights cancer, protects against radiation and protects the brain from alzheimers and Parkinson’s disease (30).
40. Remove Amalgam Fillings
Having a constant source of heavy metal leeching into our bodies isn’t a good thing (31). There are alternative or holistic dentists which will remove amalgam/mercury fillings and use safer materials. It’s worth looking into if serious about detoxification.
41. Drink Kombucha
Glucuronic acid is a detoxifying and cancer fighting substance that helps the liver to remove toxins. Kombucha, the fermented tea drink contains glucuronic acid and aids in detoxification.
42. Embrace Sea Vegetables
Seaweeds are high in important minerals and help to strengthen and protect the thyroid. Many of us aren’t getting enough minerals from our diets because modern agriculture causes soil degredation.
43. Ditch the Dairy
Conventional dairy causes problems for many people. It’s useful to eliminate for a month and see what comes up. Many people see improved digestion and more energy (32).
44. Avoid Screens After Dark
Screens emit blue light which interferes with our melatonin production and interrupts our sleep. Checking email and social media can also be a stressor. It’s best to engage in relaxing activities after dark to ensure a restful slumber (33).
45. Fall in Love with Cruciferous Vegetables
Cruciferous vegetables particularly broccoli, are high in sulfurophane, a super potent cleansing and protective substance. They also have indole-3-carbinols which help to break down harmful pseudo-estrogens in the body (34).
46. Overhaul of Personal Hygiene Products
There’s hardly any regulation when it comes to personal hygiene products. Most are filled with petroleum based, carcinogenic endocrine disrupting chemicals that we really don’t need in our lives. Ditch the conventional stuff and opt for eco-friendly paraben free beauty products. (36)
47. Avoid Anti-bacterial Soaps
Normal soap works just fine at cleaning our hands and bodies. Switching to anti-bacterial soaps and hand sanitizers isn’t necessarily good for our health, it’s important to be exposed to some bacteria.
48. Get Back to Nature
Spending time in nature, disconnected from our internet and phones is the most cleansing thing we can do. Reconnect and ground, spending time in nature is a great excuse to meditate and ponder life’s wonders.
49. Breathe Deeply
Inhale, exhale, make it count, shallow breathing isn’t making the most of these powerful lungs we have. Deep breathing helps to bring more oxygen to the cells, its stimulating, invigorating yet calming at the same time. Feeling stressed out? Try deep breathing for 3 minutes and I bet you’ll feel better (37).
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