The Real Detox
Updated: Aug 28, 2022
Every System In Our Body Rejuvenates With Regular Movement
Rejuvenate (v). To restore to a former state or to make fresh and new again.
When people look to body detoxification and rejuvenation programs, they may think of juice cleanses or changes in their diets. However, a big part of body rejuvenation deals with creating a daily routine to ensure adequate and appropriate movement. This regular movement mostly pertains to physical activity, but can also include other daily activities that serve to enhance the different body systems. Ultimately, the purpose of regular movement is to flush the tissues in the body with blood.
Types of Movements & Why?
Regular movement including physical activity and daily activities pose as ways to ensure an adequate amount of blood is flowing to all parts of the body. This is important because proper blood circulation ensures waste and toxin removal from the body. Whether it is intense exercise or simply being physically active with walks to work or carrying the laundry up and down the stairs, planning any form of exercise each is quintessential for improvement of physical and mental health as well as starting to detox the body.1 It is also recommended to exercise and stretch for 30 minutes everyday, as consistency in regular exercises will allow for natural body detoxification.
Now is the critical part in developing a rejuvenation plan for the body: picking the types of movements that will positively influence the self as well as touch upon all body systems.
Brisk walking (2-3 miles/30-40 minutes recommended per day)
This form of slower running allows for toxins to be excreted through the urinary system more frequently because blood flow increases through the kidneys and liver.
Swim: improves blood circulation with minimal pressure on the joints.
Fun fact: Swimming in seawater is known to be more beneficial in terms of improving overall health, both physically and mentally, and tagging the upper limits of VO2max (a cardiovascular fitness measure).
Bicycling: This activity improves lymph flow and blood circulation.
Yoga practices work to increase blood circulation through various postures while certain types emphasize stimulation of the lymphatic system through use of heat. Yoga ultimately rejuvenates the body physically, emotionally, and spiritually.
Aside from just physical activity movements:
Alternate between cold & hot showers: Temperature changes can increase blood circulation and lymph flow.
Go to a sauna: sweating allows for the body to expel toxins accumulated in deep tissues, as blood circulation increases with oxygen-rich blood.
Movement Affects All Body Systems;
Here’s a Few
During physical activity, certain systems throughout the body are amplified over others; regardless, they all collaborate with each other and are activated at some point or another with the help of daily movements. The following are descriptions on some major body systems that are positively affected through regular movements such as those listed above.
Cardiovascular system. This system involves the heart and its blood vessels and is also known as the circulatory system. A majority of the regular movements listed above involve an increase in blood circulation throughout the entire body. The purpose of improving blood circulation is to ensure oxygen-rich blood can flow to all parts of the body that require it in exchange for getting rid of any toxins that may remain in these areas. 2 In addition, physical activity can help arteries by improving endothelial function.
Lymphatic system. This system includes a network of tissues, vessels, and organs that primarily function to rid waste and is also known as the immune system. During physical activity, lymphatic clearance rates are higher, which serve to remove metabolic waste more quickly and efficiently. 3
Muscular system. This system involves all of the skeletal, smooth, and cardiac muscles in the body. With exercise, there is an increase in range for muscle VO2max aerobic capacities, allowing for increased oxygen exchange all throughout the body. 4 The more oxygen flowing through the body, the more waste can be removed from these areas.
Nervous system. This system includes the brain and spinal cord. Particularly, mental health issues would result from imbalances in neurotransmitters in the brain. One method for improving mental health involves even the simplest forms of physical activity, as they can improve mood and affect the brain’s “fight-or-flight” system. According to Harvard Health Publishing’s article evaluating various studies about exercise’s effects on mental health, regular aerobic exercise trains the “fight-or-flight” system to be less reactive based on continuous exposure to a rapid heartbeat, ultimately reducing anxiety experienced. 5 Another study analyzed in the article suggests that a 20-minute moderately intense cycling ride enhanced task motivation toward focused thought.
Since the purpose of engaging in daily physical activity is to enhance circulation and eliminate toxins with blood flow, here are some tips to remember while creating the best detox plan for you: 6
Use it or lose it, but don’t abuse it
Daily exercise rather than training (work all the tissues in the body everyday in order to prevent overworking any tissues)
3 fundamental movements: lifting, jumping, running (all 3 ensure for full body engagement, but be sure to start with slow, gentle motions that build up to these)
Health hates sudden change so be intentionally slow (then progress)
Always warm up, then workout, and then cool down (sudden shifts from inactivity to activity tend to cause injuries; walking is a good cool down)
Flush the tissues, but don’t fatigue them (stop when you feel it start to burn, not when the tissues fry or cramp)
Everyone needs regular and healthy detoxing at times to feel cleansed and reset. Step one to body rejuvenation is creating the best plan for you. Centering this plan around daily physical activity is one of the most beneficial approaches, as it allows for better functioning of your body systems, particularly increasing blood circulation and lymph flow to remove toxins.
Whitehead, B. R., & Blaxton, J. M. (2017). Daily Well-Being Benefits of Physical Activity in Older Adults: Does Time or Type Matter? The Gerontologist, 57(6), 1062-1071. doi:10.1093/geront/gnw250
Harvard Health Publishing. (2019, June 21). Exercise and your arteries. Retrieved October 16, 2020, from https://www.health.harvard.edu/heart-health/exercise-and-your-arteries
Lane, K., Worsley, D., & Mckenzie, D. (2005). Exercise and the Lymphatic System. Sports Medicine, 35(6), 461-471. doi:10.2165/00007256-200535060-00001
Cartee, Gregory D et al. “Exercise Promotes Healthy Aging of Skeletal Muscle.” Cell metabolism vol. 23,6 (2016): 1034-1047. doi:10.1016/j.cmet.2016.05.007
Pillay, S. (2020, June 24). How simply moving benefits your mental health. www.health.harvard.edu/blog/how-simply-moving-benefits-your-mental-health-201603289350
Caldwell, J. (2018). How To Rejuvenate The Body Resource Guide (1st ed.). Independently Published.