Bob Rituals: Spring Detoxing with Naturopath Maree Noonan
Melbourne naturopath, Maree Noonan is the Bob team’s go-to for her realistic, nurturing advice on sustaining great health. With over six years’ experience and a health science degree under her belt, Maree believes in creating achievable dietary and lifestyle treatment plans that inspire positive change for good.
As spring is often a time that we start to re-think the way we eat and exercise, we’ve called on the expert to offer her top five tips for re-booting our systems.
From sweating it out, to supporting your gut, here, Maree schools us on what we should be doing for our health this spring and summer.
Sweat out your toxins
Exercise is an integral part to spring cleaning your body. It can boost energy, improve your circulation and support the movement and elimination of toxins through the lymphatic system. Aim to include 40 minutes of moderate to vigorous exercise three times a week to support your detoxification, energy and your mental health.
Let’s face it, we all have a million excuses why we don’t exercise enough: work, family, kids, time, energy, money. So, find something that you enjoy and that makes you feel good.
Here are a few suggestions to help combat a few of these problems:
· Money: check out local deals in your area, there are often some great intro deals for various gyms, yoga, Pilates, and HIIT classes. Download the MindBody app and see what is available in your area.
· Time: Try doing some work outs at home, YouTube has plenty of free work outs. From Pilates, to weights, to yoga, to dance. If you are missing props, head on down to Kmart or look online for second hand weights, ropes, etc.
Drink plenty of clean water
Water is essential for aiding your body’s own detoxification pathways. Adequate water is needed for the removal of waste through the gastrointestinal tract, urinary system and skin. Aim for 1.5-2 litres of water per day. For variety and flavour try adding some lemon juice, mint, cucumber or liquid chlorophyll (this can be purchased from your local health food store).
· Tip: when we are busy with our day to day lives, we can often forget to drink enough water, and instead reach for the coffee or sweet drinks to give us a quick energy boost. Tip: buying yourself a good quality insulated water bottle can be helpful to remind you to drink water and can allow you to keep track of the amount you are having. Investing in a water filter for your household is a great way to reduce your chemical intake and the toxic load on your body.
Support your gut
The gut is a major channel of detoxification, so regular bowel movement is vital to good health. Adequate dietary fibre intake is essential to keeping regular bowels and supporting a healthy microbiome. Go for fibre from whole fruit and vegetables, whole grains (non-refined, unprocessed).
· Tip: Always eat as close to the source and organic and in season where possible. When you are shopping, and preparing meals, go for colour: bright coloured fruit and vegetables are full of antioxidants, nutrients and fibre, which are all essential in supporting detoxification and gut health. Plus, it makes your bowl of food a whole lot more attractive.
Minimise your exposure to toxins
Prevention is always key. Minimise your exposure to household cleaners, building materials, plastics, and processed foods. Try to eliminate or minimise use of toxic cleaning products (natural cleaning products, vinegar, and bicarb soda are suitable alternatives), antiperspirants with aluminium, pesticides, herbicides, petrochemicals, paints, solvents and hair spray.
· A good place to start is with the Environmental Working Group (EWG), which provides a wealth of information including identifying a healthy life
· Download: Food Additives Checker app
· Cleaning products without all the harmful chemicals: Abode is my favorite.
Follow an anti-inflammatory/Mediterranean style diet starting today. This diet includes good oils such as cold pressed olive oil, and good sources of omega 3 rich foods (e.g. wild-caught seafood, an abundance of plant foods including hemp, flaxseed and chia seeds, lots of non-starchy vegetables, and spices including turmeric, ginger and cinnamon). Keeping pro-inflammatory foods to an absolute minimum, such as processed meats, red meat (twice per week at a maximum), and refined carbohydrates (white breads, cakes, biscuits, deep fried foods, baked goods etc).