Sleep and exercise are part of this detoxification series because how we rest and rejuvenate is closely related to how well our bodies can get rid of toxins and waste. In this blog we look at sleep: how vital it is for the rejuvenation and repair processes we need for our immune system and the organs involved in detoxification. We then look at exercise: how sweating allows us to detox through our skin and the importance of the lymphatic system. I also include insights about forming healthy habits and productive routines taken from my experience as a life coach.

Sleep and exercise is how we look after ourselves and as you know this is vitally important. Even if predisposing factors in our life mean we might be more susceptible to certain illness, we can minimise this susceptibility by the small healthy habits we put in place. As one pithy saying puts it: ‘Genetics is the gun, lifestyle is the trigger.’

 

Sleep

Sleep is a process of restitution and it is also a process of detoxification at the cellular level but most people do not sleep enough. They burn the candles at both ends and when they do sleep it is a broken night’s sleep that leaves them feeling just as tired as before. Getting a few less hours for even a few nights in a row can have the same effect as staying awake for 24 hours straight. And, over time, chronic sleep debt can contribute to fatigue, increased stress levels, reduced attention span, and declined cognitive performance.

This is tragic because sleep is vital in maintaining optimal health and there is nothing better than waking up feeling full of energy and happiness, ready to enjoy the day ahead!

Sleep is something I know a lot about as I struggled with it myself for over ten years. I can honestly say that it is 80% better than it was. I still need to work at it but it is getting easier. Here are some of my tips:

Fix your Sleep debt!

First Step: Take a nap during the day to combat the effects of sleep deprivation and repay some sleep debt! A 20 minute nap should be enough to recharge your batteries and taking it before 2pm in the afternoon means you will not disrupt getting to sleep at night.

End Goal: Aim to get between seven and nine hours of sleep per night

 

A comfortable sleeping environment

First Step: Try to limit the amount of noise and light in your bedroom and make sure the temperature is comfortable.

End Goal: Make sure your bedroom is dark and cool as you sleep. A warm bath before bed can help lower your core body temperature and has been shown to help with sleep. Turn of all electronic items and lights. Leave your smart devices away from your bedroom. Control light exposure with either black out blinds at the windows or sleep masks.

 

Regular Sleep

First Step: Establish a regular, relaxing bedtime routine

End Goal: Maintain a regular sleep schedule which includes your relaxing routine as well as regular hours every day. You can practice HeartMath or belly-breathing to relax your body and get all the benefits of optimal breathing.

 

A Toxin-free Sleep

First Step: Sleep on a comfortable mattress and pillows

End Goal: Make sure your mattress and bedding is made of natural fibres such as wool which helps your body regulate temperature naturally and contains no harsh chemicals.

 

Healthy Sleep

First step: Finish eating at least 2-3 hours before bedtime.

End goal: Avoid caffeine after 12pm, and nicotine and alcohol before bedtime wherever possible.

 

Top Tips

• Did you know sleep helps to reduce inflammation. If this is something you are struggling with, make sure you are getting enough quality sleep!
• A 20 minute nap can improve cognitive performances, enhance creativity and sharpen memory. Try to schedule a nap if you are feeling stressed or exhausted.
• Rapid eye movement (REM) sleep is critical for problem solving, making new connections in the brain and promoting happiness. This occurs after 60-90 minutes of sleep and is vital to quality sleep.
• Allow yourself to sleep until you wake naturally on your weekends or days off. then when you wake up get up immediately. Try to get some morning sunlight rather than watch a TV screen or scroll through your phone.
• If you are implementing the above recommendations and still suffering with insomnia, please ask me about the course I recently did. Failing that, I may need to help you explore what the underlying cause for you as an individual is.

 

Exercise

Many people are aware that exercise is important for muscles, mobility, strength and flexibility, but did you know how important exercise and movement are for detox?

Regular exercise results in better circulation of nutrients and oxygen which enhances various body systems such as cognitive, immune and gastrointestinal and improves mood. It also results in the removal of toxins as it promotes perspiration to facilitate toxin release. It stimulates your lymphatic system and, as you may know, sweating is detoxification through the skin.[1]

Both Sleep and Exercise are invaluable in combatting stress! Stress is how our brain prepares our body for stress and although it is unavoidable, it is also manageable. Your responses to stress has a huge impact on your resilience and you can reduce patterns of stress with small changes.

 

Let’s get moving!

First Step: For those who are stressed and tired, start with quiet, gentle activity such as Pilates,  walking, housework, or even gentle massage.

End Goal: For those who feel energized and have more energy, try more active/upbeat activity such as gardening.

 

Sweat more

First Step: Increase your sweating! Try to use the steam room or sauna at your gym each week. Aim for 10 minutes per week.

End Goal: Increase your physical exercise and find the right kind of sauna that helps you sweat regularly! You can purchase a portable infrared sauna at home and increase for up to 30 minutes per day or join a gym class that pushes you more than you would normally. Please ask me if you would like me to recommend which sauna to buy.

 

Support your lymphatic system

First Step: To support your lymphatic system start dry body brushing before your daily shower or use a rebounder for five to fifteen minutes.

End Goal: Include a lymphatic drainage massage in your daily routine.

You can also drink Red Clover Tea for further support for your lymphatic system.

 

Top Tip 1:

Spending time outdoors in nature is one way of taking exercise that has massive benefits for a balanced life and overall well-being. Physical, mental and emotional health requires regular exercise, nutritious diet and adequate sleep, as well as stress management techniques. In Japan the concept Shinrinyoku means ‘taking in the forest atmosphere’ and is sometimes called forest bathing. The physiological effects was the subject of research based on field experiments in 24 forests across Japan. Results showed that forest environments can lower cortisol, pulse rate and blood pressure, while raising parasympathetic nerve activity.[2] I wonder if forest bathing has a similar effect on the body as earthing or grounding. If you are able to include forest bathing in your daily or weekly routines, I’m sure you will experience these benefits firsthand for yourself.

 

Top tip 2:

Try an Epsom Salts Baths!

• Add to your bath: 1 cup of Epsom salts and ½ cup of bicarbonate of soda
• As hot as you can comfortably cope with
• Aim for 15 – 30 minutes 2 to 7 times per week

 

With every blessing,

Emma

 

Emma Maitland-Carew – Registered Nutritional Therapist

Dip.ION, mBANT, CHNC Registered Practitioner, ILM Accredited Wellbeing Coach

Certified Live and Dried Blood Analysis, Metabolic Balance® Coach, HeartMath Coach, Accredited Wellbeing Coach

 

[1] Sears ME, Kerr KJ, Bray RI. Arsenic, cadmium, lead, and mercury in sweat: a systematic review. J Environ Public Health. 2012;2012:184745.

[2] Park BJ, Tsunetsugu Y, Kasetani T, Kagawa T, Miyazaki Y. The physiological effects of Shinrin-yoku (taking in the forest atmosphere or forest bathing): evidence from field experiments in 24 forests across Japan. Environmental Health and Preventative Medicine. 2010 Jan;15(1):18-26.