1 Start with water.

We all know we should be drinking more, but perhaps jazzing it up with a squeeze of lemon/lime, a slice of cucumber or orange and a sprig of mint is just what you need getting you sipping on the good stuff more often. Aside from the great taste, the added bonus to infusing fruits and herbs into water is getting in some extra vitamin C. Aim for 2-2.5L of fluids each day.

2 Eat more not less.

Add in a colourful variety of fruits and veggies packed with nutrients and antioxidants. Pair these with wholegrains and legumes for protein and carbs and a small amount of nuts, seeds and oils for fat: AKA a balanced diet. You don’t need to jump to the extremes of a juice cleanse or cutting out carbs/fat entirely. Focus on adding 2 colours of fresh fruit or veggies to each meal first and you will notice the difference to how you feel. Bonus points for buying organic produce to eliminate nasty pesticides and chemicals.

3 Reduce your sugar intake.

This isn’t limited to the two sugars you add to your tea and coffee. This includes the takeaway food that you buy out at lunch, doughnuts, cookies, cupcakes, chocolate, etc. It all adds up. Be mindful of what you put into your body. Swapping the bad foods out for healthier alternatives is another tip to help satisfy your hunger and curb cravings. Reducing how much you eat and sticking to recommended serving sizes is important too if you are watching your weight.

4 Eliminate toxic oils.

These include poor quality commercial vegetable oil and canola oil which are high in trans-fats and low in antioxidants. These oils are associated with increased risk of cardiovascular disease, obesity and cancer. Substitute for good cold-pressed extra virgin olive oil, avocado oil, hemp seed oil, sesame oil and flaxseed oil for cooking and salad dressings.

5 Spice it up!

Chlorella and coriander can help naturally remove the heavy metals aluminium, lead and mercury from the body. Sulphur-rich garlic has the ability to reduce the accumulation of arsenic, lead, mercury and cadmium in the liver, kidneys and bones. Turmeric has potent antioxidant properties that aid digestion, improve liver function and may relieve joint pain. Get creative with what you add to your smoothies, seasonings and salads!

6 Exfoliate.

Dry skin brushing helps eliminate toxins via the skin and promote blood flow. It also leaves you feeling invigorated afterwards. Note: dry skin brushing is not recommended for excessively dry/sensitive skin, as with eczema or psoriasis, and should be avoided on the face unless using a smaller, softer brush.

7 Practice mindfulness.

This can be in the form of guided meditation, breathing exercises, yoga, gardening or whatever else works to draw your attention to what is happening inside the mind and how this is affecting the emotions and body. Toxic emotions, negative thought patterns and stress contribute greatly to mental health and physical wellbeing. Becoming more aware of the thoughts and being able to identify them as they arise to be able to pause, breathe and respond rather than react is the essence of mindfulness and how it brings harmony to the body and mind.

8 Get moving!

Regular exercise is important not only for looking trim and toned, but for boosting blood and lymph circulation. It enhances digestion, reduces muscle tension and strengthens the body. Making a start is the most important thing and you do not have stick to a strict new gym regime. Ease into it, add more in gradually but make sure you keep it consistent. Take the stairs. Walk or squat when you’re on the phone at work or at home. Park a little further from work or better yet cycle to work.

9 Catch up on sleep.

Enough shut eye is as important as a healthy diet and regular exercise. Getting 7-9 hours each night should be non-negotiable. Reboot your routine by taking a break from caffeine and alcohol, setting a regular bedtime, avoiding late dinners, and ditching computer screens, TVs and phones for at least 1-2 hours before bed. Melatonin is the ‘sleep hormone’ released by the brain in response to darkness, so it is best to minimise the amount of light you are exposed to for a better night’s sleep.

10 Relax and unwind with a cup of tea.

Stress worsens both the physical effects and felt experience of disease. Prolonged or excessive stress correlates to the amount of cortisol hormone released as the body attempts to match the demands of stress we are under, but we can only handle a set amount before it sends our system haywire. Stress, and cortisol, play a role in dampening the immune response and increasing the likelihood of us catching a cold, being depressed, becoming obese, having high blood pressure, and many more. Chamomile, passionflower and lemon balm are our top tea recommendations for stress. Calendula, dandelion root and echinacea are our favourite detox choices with added benefits of clearing congested lymph, tonifying the liver, and boosting immunity, respectively.

Need more? This article covers the basics on what anybody and everybody can do to get more out of each day. For personalised herbal, nutritional and homeopathic prescriptions and advice based on your symptoms and health, call and book an appointment today on 02 4721 3198.