How to "Cleanse" Without Cutting Anything Out
Doing more with less is super hot right now. I feel compelled to strip my wardrobe down to a uniform, tiny miracle powder packages claim to have everything I need to live a full and healthy life. Does this make anyone else feel weird? This trend is supported by the idea that we’re doing it wrong: We don’t know how to feed ourselves correctly, we have bad habits, we wouldn’t know where to find the good things anyway. We should stop trying and just let someone else do it for us.
Here’s the thing: THESE ARE LIES. We do know how to feed ourselves, our habits are just habits, some misguided, but not always bad, and evolutionary biology has prepared us for identifying and sourcing healthful things. Instead of squashing our instincts, preferences, and “bad habits,” how about going with them? I'm talking about adding to our daily routines instead of taking away. It may seem terrifying, this idea of more, when minimalism is so on trend, but I think creating a mindset of abundance can mean a better shot at wellness in the long run. This life is a marathon, and no one wins a marathon running on juice cleanses.
So, let’s take a look at the standard routines of our day and identify places where we can either pump up the good we’re doing or redirect the misguided habits we’ve cultivated. Without taking anything away, here are some ways to get healthier by doing more.
1/6Add this to your coffee
If you’re looking to detox, you don’t have to stop drinking coffee. You can, however, try adding things to it. Chicory has been a popular add-in for a long time (ever been to New Orleans or France?): The tradition stems from coffee shortages, but it actually works out for our digestive systems. Chicory’s flavor comes from alkaloids (the same plant chemical that makes caffeine taste bitter). Because that taste is part of the plant’s defense system and is often toxic to insects and other animals, it activates detoxification in our bodies. You could also add a teaspoon of ground supportive bitters like roasted dandelion root, or burdock to your morning brew. If you already enjoy the bitter taste of coffee, why not bump it up a notch with something that will help your liver? And if you really can’t hang with dandelion or burdock, reach for cacao. Chocolate is in the bitter family, too.
Michael Graydon + Nikole Herriott2/6Make this for dessert
Cinnamon has been used for centuries to regulate blood sugar, haven’t you ever wondered why it is in almost every dessert recipe? Medieval times people knew what science confirms today: Cinnamon can help slow the absorption of glucose. This is crucial because keeping peaks in blood sugar down is better for the health of our entire body: our blood, our pancreas, our waistline. I bet you have a stick of cinnamon in your spice rack. In the morning, wipe the dust off, add a handful of mint leaves, stick it in a large jar, pour hot water over it, and leave for work. By the time you come home, you’ll have a sweet, blood-sugar regulating tea to have with dessert.
Photo by @theholistichunter3/6Eat more (real foods)
Maybe stop eating smoothies and juices all the time. They are full of sugar. They are glorified baby food. You are a human with a digestive system that begins with your teeth and saliva; for the love of all that is green and good, use your mouth. Try to think of your future self the night before and pack a lunch. When I can’t pack my lunch, I use the rainbow rule and try not to have pizza. I recreate a rainbow on my plate: red, orange, yellow, green, blue, and violet. Polyphenols are plant chemicals that give plants their vibrant color, and they are maybe the best source of antioxidants in our diet. Tannins are compounds of polyphenols and do the work of tightening tissues up. If you’re hung-over and your stomach feels loose, reach for a handful of blackberries or raspberries. When you sit down for lunch, really sit down, use a a cloth napkin from home (if you don’t have one, rip up the tee shirt you never wear), and try real utensils. Take. More. Time. To. Enjoy. Your. Food. People have been saying this forever, since Hippocrates at least, which should be a clue that it’s not a trend, it’s actually beneficial to your body and your spirit.
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Photo by Brenda Kelley4/6Buy more produce
That itch to shop, that compulsion to buy: It’s not your fault. It’s evolutionary biology. A study published in 2009 supports the idea that “modern shopping behaviors are an adaptation of our species’ ancestral hunting and gathering skills.” Somehow, we’ve managed to point our instincts toward clicking online or the shopping mall, but it’s not so hard to get back to where it all began. Instead of gathering clothes off a rack and putting down your credit card, grab a bag and head to an open-air market: A farm stand on the side of the road, the farmers' market, a fruit and veggie section outside the neighborhood grocer are all great places to act out your hunter-gatherer instinct.
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Photo by Danielle Gaebel5/6Eat more (natural) sweets
We are hardwired to trust sweet foods: In nature, it signals something safe that won’t make us sick. The people who are in the business of pushing sugar also know this fact, which is why so many of us are addicted. Try dropping refined sugar for a bit. By “a bit,” I mean one night to start. Forget the granulated and the raw brown sugar, even the agave—that stuff is so refined. If you’ve tried this before and failed, it’s okay! It’s not easy. In place of refined sugar, enjoy the bounty of summer’s fruits: Combine what’s left of the berries with sugar plums, peaches, and nectarines. If you absolutely cannot with the fruit, then go ahead and have the pie or whatever. But drink the cinnamon tea you made this morning with it!
Photo by @leegillian116/6Get more sleep
I saw on Eddie Huang’s girlfriend’s Instagram (her name is Julie) the other day that 1 in 5 adults doesn’t get enough sleep. It’s actually true, and some studies indicate that number is even higher. The CDC has published an article (I hate to use this word) literally entitled “Insufficient Sleep is a Public Health Problem.” For your own health, and for the rest of us, figure out how to get at least seven hours of sleep a night. You might have to power down an hour before you get in bed: No looking at computer screens or cell phones or iPads or whatever. If you must then at least use night mode. Work some routines into your life that signal turn-down time. Why not pour 6 to 8 oz of hot water over a teaspoon of chamomile or hops? Brew for 5 minutes and sip while you cozy into bed. If that doesn’t work, time to take an honest, hard look at sources of stress in your life and figure out some ways to alleviate or eliminate them.
