“You don’t need to follow a detox plan or take special supplements to detox. However, you can adopt healthier habits after the holidays to support your body’s natural detox abilities and help flush out water retention that can cause bloating and fatigue,” she advised. Tanya Freirich, a registered dietitian nutritionist in Charlotte, North Carolina, known as The Lupus Dietitian, agrees that the body naturally detoxes without extra products but acknowledges that holiday indulgence can take a toll. She suggests opting for a simplified diet rather than a detox plan if you feel the need to detox.
Experts recommend simple steps for returning to a healthier state after overindulging during the holidays. Registered dietitian Lauren Harris-Pincus from New York suggests drinking at least 64 to 96 ounces of water daily to support detox processes, skin health, and combat winter dryness caused by indoor heating. Unsweetened beverages like water, coffee, tea, and sparkling water, as well as milk and yogurt, all count towards hydration. Fruits and vegetables are also hydrating options.
To promote overall health, Freirich advises eating consistently throughout the day and focusing on unprocessed, home-cooked meals rich in vegetables, soups, whole grains, beans, nuts, seeds, and fruits. Increasing fiber intake gradually to 25 to 35 grams per day with foods like vegetables, whole grains, nuts, seeds, beans, lentils, and chickpeas is recommended.
Balancing meals with protein, fiber-rich carbohydrates, and heart-healthy fats is also important. Getting at least seven hours of quality sleep each night is crucial for energy levels and making healthy food choices. Establishing a regular bedtime routine without distractions and creating a calm sleep environment is beneficial.
Probiotics found in foods like yogurt, kombucha, kefir, miso soup, kimchi, and sauerkraut can help maintain a healthy gut microbiome by balancing good and bad bacteria. Limiting or avoiding alcohol can greatly improve overall health and well-being, reducing the risk of various health issues including cancer.”
OPE in Mason, Ohio, also suggests abstaining. “Give your liver a break by cutting back on alcohol and reducing caffeine intake,” he advised. “Replace with herbal teas or decaffeinated options.” The Physical Activity Guidelines for Americans recommend that adults get 150 minutes of moderate-intensity physical activity per week. “Engage in light exercise, such as walking, yoga, or stretching to improve circulation and metabolism,” Tuell suggested. “Gradually reintroduce more intense workouts as your energy returns.”
Is Eating Once A Day A Good Idea? Experts Share Varying Opinions On the ‘Omad Diet.’ Simply adding more steps to your day or incorporating stretching into your routine will help to fight bloat and boost energy, according to Palinski-Wade. Harris-Pincus agreed that the activity doesn’t have to be extreme — “even walking around the house brings mental and physical health benefits,” she noted. Palinski-Wade warns about products that claim to offer a “quick fix,” such as losing a rapid amount of weight in a short period of time or promoting detox claims that are not backed by scientific evidence. “Some of these products could contain potentially harmful ingredients or laxatives, or may interact with other supplements and medications,” she cautioned. It’s always best to discuss a supplement with your physician or dietitian to make sure it is from a reputable brand and is safe for your individual health needs, the dietitian added.
“In order to feel your best and maintain that feeling, you need to incorporate realistic lifestyle habits you can stick with day after day,” Palinski-Wade said. “Consistency is key when it comes to achieving true health change.” Probiotics are microorganisms that help balance the “good” and “bad” bacteria in the gut microbiome, which promotes healthy digestion, according to experts. Freirich agreed, warning against any extreme fasting, cleanses, or detox products. “Many of these cause extreme bowel movements, which can lead to a dramatic loss of electrolytes and fluids that can be extremely dangerous for the body,” she cautioned. “Fasting and cleanses can also cause dangerous changes to blood sugar.”
Instead, focusing on the six steps outlined above will help your digestive system move regularly, Freirich said, while also reducing any water retention and puffiness. For more Health articles, visit www.foxnews.com/health.
