This article was originally posted to OnBetterLiving.com.
Feeling tired, bloated, stressed, and not the best version of yourself?
It may be time to press the reset button with a mind and body cleanse.
Processed foods, food additives and preservatives, unhealthy oils, medications, body care products, cosmetics, cleaning supplies, and pollution in our air and water can all contribute to the daily toxin load our bodies deal with.
Scientists are now finding evidence of microscopic particles of plastic in human blood. And we’re only beginning to learn how this modern toxin can affect our health.
What we do know is that “microplastics” act as endocrine disruptors, which cause chaos for our hormones. They’ve also been linked to a range of other health issues, including lung damage, inflammation, cell and mitochondrial damage (the cell’s energy center), and certain cancers. Microplastics also cause the body to accumulate other toxins and heavy metals, which harm the good bacteria in our guts and play a major role in our immune function, mood, and ability to absorb nutrients (1).
Microplastics are only one of possible thousands of toxins our body deals with on a daily basis.
Combine the stresses of everyday life with too much time on our laptops and phones, and that’s when we start to feel sick and run down. Besides fatigue, toxins over time may cause allergies, digestive and skin issues, weight gain, and brain fog.
That’s why working a cleanse into your daily routine might be a good idea. It may help the body’s ability to cleanse itself while giving our cells, organs, and tissues a chance to heal and repair. After a cleanse, you could feel lighter and more energized. Some find it clears their skin, improves their digestion, lifts brain fog, and sheds excess pounds. Results are unique for everyone, but in this day and age, it’s becoming an essential part of self-care.
Where Should You Begin?
In this article, we’ll explore how to create a healthy mind and body cleanse routine that works for you. You’ll also learn how herbs, like those found in Flor•Essence® by Flora, can help support your body’s own cleansing organs* while making a cleanse easy and gentle.
To get the most benefits from our cleanse, we can’t ignore our mental health. It’s no secret that stress can affect our mental and physical health and lead to symptoms such as headaches, muscle tension, aches and pains, and digestive issues.
Focusing on both your mental and physical health can help you create a cleanse plan that leaves you feeling refreshed and rejuvenated.
Let’s get started!
How to Design Your Mind + Body Cleanse Plan
When designing a healthy mind-and-body cleanse routine, it’s important to create a plan that is tailored to your individual needs and goals.
There Are 5 Parts to an Effective Mind + Body Cleansing Plan:
- Nourishment (Healthy Food + Herbs)
- Hydration
- Movement
- Meditation/Mindfulness
- Rest
By combining these elements, you can create an effective cleansing routine that fits your own unique needs and goals.
Here are some tips to help you get started!
Set Realistic Goals
Before you begin your cleanse, it’s important to set realistic goals for yourself.
This will help you stay motivated and on track throughout the process.
Start by asking yourself what you want to achieve through your cleanse.
- Are you looking to boost your energy levels
- Improve your digestion?
- Clear your head?
- Feel more refreshed and rejuvenated?
Once you have a clear idea of your goals, you can begin to design a plan that will help you achieve them. Starting too aggressively in the beginning will make it easier for you to want to quit.
Intensive cleanses can last 2 weeks or longer. But you can start with 3 to 5 days and see how you feel. It should also fit into your schedule.
Aim to do a cleanse 2 to 4 times a year.
Personalizing Your Approach: Do What Feels Right For You
By designing a cleanse plan tailored to your individual needs and goals, you can set yourself up for success to achieve the health and wellness outcomes you desire.
There are many different types of cleanses out there, from juice cleanses to raw food cleanses to herbal cleanses. While some of these may work well for certain individuals, they may not be the best fit for everyone. That’s why it’s important to personalize your approach based on your individual needs and preferences.
One way to do this is to cut junk food and sugar while simply focusing on whole, nutrient-dense foods that will nourish your body and support your overall health. This might include plenty of fresh fruits and vegetables, whole grains, lean proteins, and healthy fats.
Be sure to incorporate stress-reducing practices like yoga or meditation, as well as plenty of rest and relaxation for a full-body cleansing routine.
Don’t forget the importance of a healthy sleep routine, where you’re getting 7 to 9 hours of sleep a day. Sleep helps your body grow and repair and is important for immunity and brain health (2).
Make a Nourishing Meal Plan
When it comes to creating a healthy mind and body cleansing routine, it is essential to start with the right nutritional foundations. Planning out healthy meals in advance can help keep you on track with your goals.
During a cleanse be sure to avoid:
- Refined flour
- Junk food
- Industrial seed oils (canola, soybean, corn, cottonseed)
- Preservatives, artificial flavors, and food additives
- Alcohol
- Caffeine (reduce slowly to avoid a headache or withdrawal symptoms)
Detoxifying foods to include in your cleanse routine are:
- Leafy greens: These vegetables are rich in chlorophyll, which can help support liver function and promote healthy digestion. Bitter greens like arugula and dandelion are especially beneficial since they help stimulate bile production. Bile helps remove waste and toxins from the body and boosts the absorption of fat-soluble nutrients.
- Cruciferous vegetables: Vegetables like broccoli, cauliflower, and Brussels sprouts contain vitamins, minerals, antioxidants, and compounds, including sulfuranes and glucosinolates, that can support detoxification in the body. They’re also rich in fiber, which can help remove toxins along the digestive tract.
- Berries: Berries are rich in antioxidants called anthocyanins, increase kidney flow and can help protect against cellular damage and support immune function.
- Garlic: Contains sulfur compounds and antioxidants like allicin that support immune function and cleansing. It’s believed garlic may help to reduce lead in the body and promote cleansing of the liver and kidneys.
- Mushrooms: Mushrooms are full of powerful antioxidants, immune-boosting compounds, and are effective heavy metal chelators even when cooked. Mushrooms like Turkey Tail and Lion’s Mane are also adaptogens – botanicals that balance the response to stress.
- Fermented Foods: Sauerkraut, kimchi, kombucha, and miso are foods that are rich in probiotics and feed our guts with beneficial bacteria. These good gut bugs nourish and protect the gut lining while binding to pollutants and neutralizing toxins (3).
Making smoothies can be a quick and easy way to get a lot of nutrients in a convenient package.
Your body needs a variety of essential nutrients to function properly, including vitamins, minerals, and antioxidants that also support your body’s natural detoxification processes.
Some key nutrients to focus on during a cleanse include:
- Vitamin C: This powerful antioxidant can help support immune function and protect against oxidative damage.
- Vitamin E: Another potent antioxidant, vitamin E, can help protect against cellular damage and support healthy skin and hair.
- Zinc: This mineral is essential for immune function and can help support healthy digestion and metabolism.
- Selenium: This trace mineral can help protect against oxidative damage and support healthy thyroid function.
In addition to essential nutrients, certain foods can support your body’s natural detoxification processes. Make sure you’re getting essential nutrients.
Boost Your Cleanse with the Power of Herbs
Herbs are nutritional powerhouses that naturally support our body’s own cleansing systems, including the skin, liver, kidneys, digestive system, and lymph. They’ve been used worldwide for centuries to nourish cells and encourage the body’s natural ability to cleanse itself.
For example, milk thistle and dandelion root are known for their liver-supporting properties. Ginger and turmeric can support healthy digestion and are rich in powerful antioxidants. Cilantro is a wonderful herb for pushing heavy metals out of the body.
There are so many wonderful herbs out there, and it can get confusing which ones to take and at which times. Our favorite solution is Flor•Essence Tea from Flora for an easy, all-in-one body cleanse that combines the benefits of various cleansing herbs in one product.
An organic liquid blend of eight powerful herbs, it’s designed to nourish cells while encouraging the cleansing of cells, tissues, and organs gently, but powerfully.
Flor•Essence® includes eight organic nourishing beneficial herbs, including:
- Burdock root
- Rhubarb
- Sheep sorrel
- Slippery elm bark
- Watercress
- Blessed thistle
- Red clover
- Kelp
Inspired by a historic Native American Ojibwe tea blend, there is a wealth of traditional knowledge surrounding the herbal ingredients used in Flor•Essence.
Made with certified organic ingredients, the cleansing herbs in Flor•Essence® work to:
- Support the liver and kidneys*
- Reduce excess fluids.*
- Increase energy levels.*
- Normalize digestion while reducing gas and bloating.*
- Nourish the body with vitamins, minerals, and phytonutrients*
- Support the immune system.*
- Protect the body from free radical damage with antioxidants.*
It’s also gluten-free, Kosher, non-GMO and vegan-friendly.
How To Take Flor•Essence®
Flor•Essence comes in a glass jar and has a pleasant, herbal tea flavor with just some mild bitterness.
Simply add 2 ounces of the Flor•Essence to 2 ounces of warmed water and drink on an empty stomach 30 minutes before eating. That’s it!
You can take it before breakfast or sip it right before bed to encourage cleansing while you sleep.
For a more intensive cleanse, take Flor•Essence 3 times a day.
If you’re looking for extra immune support, opt for Flor•Essence with Turkey Tail. It’s based on the original Flor•Essence recipe, but has the fruiting body of turkey tail mushroom extract and turmeric for extra antioxidants and immune support.
The fruiting body is the top part of the mushroom where most of its beneficial compounds are contained.
Turkey tail is especially rich in special antioxidant compounds called beta-glucans, which have been shown to support immune health (4).
Turkey tail is also a rich source of prebiotics, which are vital for a healthy gut (5). One study found that taking an extract of turkey tail mushrooms over eight weeks led to beneficial changes in gut bacteria (6).
Believed to be one of the most powerful antioxidant-rich superfoods on earth, turmeric is a powerful food that has been thoroughly studied in over 12,500 peer-reviewed articles. It’s often used to support healthy digestion and support liver health.
It’s best to use Flor•Essence or Flor•Essence with Turkey Tail for at least four weeks, but even two weeks is beneficial. It’s gentle enough for everyday use and cleansing support.
Add in Movement
Exercise is an essential part of a healthy cleanse routine. Moving helps detoxify the body by increasing blood flow and lymphatic circulation. It also helps you work up a sweat, which is another way toxins are released from the body.
As a bonus, physical activity also releases endorphins, which can help boost your mood, reduce stress, help you sleep better, and make you feel better overall (7).
During a cleanse, it’s best to stick to easy and lower-impact exercises to eliminate extra stress on the body.
Here are some great options:
- Walking: Recent research has shown that walking is one of the best forms of exercise for stress relief and overall wellness.
- Biking
- Swimming
- Weight Training
- Rebounding: This is a fun trampoline exercise that is great for the lymphatic system (8).
- Pilates: Pilates is a mat-friendly, low-impact exercise form that increases strength and flexibility while building muscle.
- Yoga: Yoga can help you improve your flexibility, balance, and strength. It can also be great for relaxation and stress relief. Yin yoga is a style focused on flexibility, improved circulation, and tension release, which is a wonderful choice for a restorative practice during a cleanse.
Whatever you do, exercise in ways that you enjoy and that are appropriate for your fitness level.
Aim to exercise for at least 30 minutes a day, five days a week.
Make Hydration a Priority
Drinking clean, filtered water throughout the day is essential during a cleanse.
Water supports your cleanse by helping nutrients and oxygen flow freely throughout the body and supporting the kidneys and other organs in removing waste products.
Make sure to hydrate throughout the day and consider adding in some beverages like:
- Herbal teas: Many herbal teas have nourishing and detoxifying properties and can help support overall health and wellness.
- Infused Water: Adding fresh lemon juice, cucumber, herbs, or slices of fresh fruit to your water can help support digestion and promote healthy skin and hair. It can also make drinking your water more tasty.
- Coconut water: Rich in electrolytes like potassium, sodium, magnesium, and antioxidants, coconut water can help replenish the body’s fluids. It’s high in sugar, so drink in moderation.
Aim to drink enough water so your urine is clear. A good rule of thumb is to drink ½ your weight in ounces per day. So, if you weigh 150 pounds, drink at least 75 ounces of water per day.
If you live in a dry climate, sweat a lot, or are active, you may need more. Always listen to your body.
Unplug from Technology
Digital devices, including your smartphone and laptop, can be a source of stress and anxiety.
Taking a break from tech and doing a “digital cleanse” can help your brain relax, which reduces stress and improves mental health. It can also help you sleep better.
Here are some tips for a digital detox:
- Set Time Boundaries: Set specific times to not use your phone or computer.
- Create Tech-Free Home Zones: Designate areas in your home where technology isn’t allowed, such as your bedroom or dining room table.
- Take a Break From Social Media: A 2018 University of Pennsylvania study found a one-week break from social media may significantly reduce anxiety, depression and improve overall well-being (9).
- Shut Down Electronics Before Sleep: Give your brain a chance to unwind from technology for at least an hour before heading to bed. Up to two hours is ideal.
If you can’t step away completely because of work, set aside time during the day to “detox” your brain from screen time.
Set Aside Time For Meditation and Mindfulness
Less stress means a healthier body.
One way to improve the mind-body connection is through mindfulness practices. Mindfulness is the practice of being present in the moment and paying attention to your thoughts, feelings, and bodily sensations without judgment. And it helps calm the mind and body.
To incorporate mindfulness into your mind-body cleanse routine, try practicing meditation, deep breathing exercises, and yoga. These practices can help you become more aware of your body and mind, and can help you develop a greater sense of calm and relaxation.
Meditation has been proven by science to calm our body while reducing stress, depression, and anxiety and improving sleep (10). Studies have shown that meditation can also help with pain and boost creativity.
It may seem intimidating to beginners, but it’s so easy to do and quite effective. In its simplest form, meditating is all about sitting quietly, focusing your attention on your breathing, and being in the present moment. Even a few minutes a day can make a big difference.
To begin, get in a comfortable position lying down or sitting (cross-legged on the floor or in a chair) and close your eyes. When thoughts arise, simply notice them and let them pass without judgment. You can picture them inside a balloon flying away in the sky. Then, bring your focus back to your breath again. Repeat if necessary.
Here are some other Meditative techniques to try including:
- Guided Meditation: Guided meditations are perfect for beginners and can include these styles, a mix and many others. There are dozens of free meditation apps or meditation videos on YouTube to try out.
- Body Scan Meditation: Focus on each part of your body, starting from your toes and working your way up to your head.
- Spend Time in Nature
- Journal
There’s no wrong way to meditate and don’t worry if you find you can’t seem to settle down. With practice your mind will quiet down more quickly. Ten minutes a day is a good place to start.
By incorporating these mental and emotional purification techniques into your daily routine, you can reduce stress and improve your mood while supporting a healthy mind and body cleanse.
Key Takeaways
- Some people like to start off the New Year with a cleanse as a way to start building healthy habits. But with everything we’re exposed to every day in modern life, cleansing shouldn’t only be a once-a-year thing.
- For a full body cleanse, focus on clean eating, hydration, movement, and nourishing your body with cleansing herbs that support your body’s cleansing organs.
- With eight cleansing herbs, Flor•Essence is a popular and effective all-in-one herbal cleansing formula that can simplify your cleanse with a tasty tea that’s easy to incorporate into any routine. If you need extra immune support, try Flor•Essence with Turkey Tail and Turmeric.*
- Exercise and drinking lots of water will keep your blood flowing and your tissues hydrated and encourage your body to push out toxins.
- Be sure to tend to your mental and emotional health and incorporate mindfulness practices like meditation, journaling and spending time in nature.
*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.
