Spring is the perfect time to cleanse and reset your body and mind. Detoxing doesn’t have to be an aggressive or intimidating process.  In fact, the body is designed to constantly detoxify itself from the toxins we subject it to through our food, environment, relationships and even the media we ingest. 

While there are many “quick fix” detox programs out there, the best way to cleanse the body is to support the natural processes that are occurring behind the scenes.

TOXIC OVERLOAD

Accumulation of toxins can manifest in different ways physically, mentally and emotionally.  According to Ayurveda, an accumulation of toxins is one of the first steps in the disease process. Some signs of toxic overload are:

• Mental fog
• Fatigue
• Irregular digestion
• White coating on the tongue
• Bloating
• Anxiety and depression

The change of the seasons is the perfect time to reset your body, mind and energy by integrating quick and easy practices into your daily routine. The main detox organs in the body are the liver, kidneys, lungs and skin. Inspired by Ayurveda and Yoga, these 5 simple, everyday practices help to assist these organs in their own natural detoxification processes.  

TONGUE SCRAPING

WHAT

Part of the body’s natural detox process is to push toxins from our digestive system into our mouth while we sleep.  These toxins appear as a white coating on the tongue. Tongue scraping is a practice you can do first thing in the morning, on an empty stomach to remove these accumulated toxins from your body.  

WHY

Ayurveda teaches that certain areas of the tongue are directly connected to specific organs in the body. Tongue scraping massages these areas stimulating the proper function of the lungs, liver, kidneys and more. 

Tongue scraping is an essential part of your daily oral hygiene routine as it clears bacteria that leads to bad breath and dental problems.  It can also enhance your sense of taste, which stimulates healthy digestion.

HOW

Using a stainless steel tongue scraper, apply gentle pressure to the back of your tongue while pulling forward to remove the white coating. Rinse the scraper and repeat 3-5 times until your tongue looks like its normal pinkish color.

TIPS

The first time you do this, you’ll be grossed out.  Stick with it.  Soon it will be like brushing your teeth, and you won’t start your day without it!

OIL PULLING

WHAT

Oil pulling is the process of taking a small amount of oil and swishing it around in your mouth like mouthwash for 5 to 20 minutes.  Bacteria in the mouth adhere to the fat molecules in the oil, and then are removed from the body when you spit the oil out.  

Sesame oil and coconut oil are traditionally used for oil pulling. These work well, but can be slightly unpleasant to have in your mouth for several minutes. There are many blends available at Ayurvedic retailers, like Banyan Botanicals, that have herbs and flavors added for better taste and enhanced medicinal properties.  

WHY

There are many benefits of oil pulling, and aiding in detoxification by removing unhealthy bacteria is just one of them.  Freshening breath and promoting optimal oral hygiene are also reasons to incorporate this practice.  There are limited studies that indicate oil pulling has a positive impact on sinus health, as well.  

HOW

Put about a tablespoon or less of oil in your mouth, and swish it around for up to 20 minutes.  Try to do at least 5 minutes, but 15-20 minutes is optimal.  Spit the oil out in the trash or toilet, not the sink, as you don’t want to clog your drains.  Rinse with warm water.  

TIPS

This practice is best done after tongue scraping and before brushing your teeth.  If you think you don’t have 20 minutes to spare, multi-task this one.  As long as you don’t need to talk to anyone, you can swish the oil around while you do other things. 

DRY BRUSHING

WHAT

Dry brushing is the practice of brushing the skin with a natural bristle brush to promote lymphatic cleansing and the body’s natural detoxification processes. 

WHY

Not only does dry brushing just feel good, but there are also several physiological benefits.  Supporting the flow of the lymphatic system is the main impact, which leads to these other benefits: supporting healthy metabolism, improving skin texture, reducing cellulite, and improving blood flow and circulation.  

HOW

Using a dry brush, massage your skin vigorously, always moving in the direction toward your heart.  Using long strokes, start from the feet and brush upward. Move to the torso and neck next.  When brushing the arms, move from hands to shoulders.  Use a circular clockwise motion on the joints, stomach, breasts and buttocks. 

TIPS

If you have sensitive skin, a brush might feel rough at first.  But, this is such a stimulating practice, that you’ll come to look forward to it.   If you have dry skin, be sure to moisturize after brushing.  

DRINKING WARM LEMON WATER

WHAT

Drinking warm lemon water on an empty stomach first thing in the morning is a simple and delicious ritual that can start your digestion on the right track for the day.  

WHY

When you sleep at night, your digestive fire slows.  Lemons have a heating effect on the body.  Drinking warm lemon water ignites the digestive system and promotes elimination by kick starting the bowels.  Drinking this first thing in the morning provides the hydration that was lost overnight, and the Vitamin C boosts the immune system. Drinking lemon water regularly also cleanses the skin and brightens the complexion.  

HOW

After scraping your tongue and oil pulling, squeeze the juice of one whole lemon into at least 8 ounces of warm water. Drink on an empty stomach about 30 minutes before consuming anything else.  

TIPS

Running hot water over your lemon before squeezing will help to get most of the juice out. 

EXHALING

WHAT

Proper breathing is the simplest, most portable and arguably most effective practice in aiding detoxification in the body.  However, exhaling properly can be a challenge in our fast-paced lives, where our breaths are often shallow, quick and ignored.  

WHY

Up to 70% of the toxins in the body are eliminated through the exhaled breath!  The exhaled breath releases metabolized waste, including fat, carbon dioxide and other organic compounds the body doesn’t need.  Deep breathing also reduces stress.  The toxic impact of too much stress results in inflammation, which leads to chronic illness. 

HOW

There are many beautiful breathing practices with an array of physiological, psychological, energetic and spiritual benefits.  In terms of detoxification, a good place to start is focusing on extending your exhale longer than your inhale. 

As you breathe in, count to 4 and focus on expanding your abdomen.  As you exhale, count to 5 and focus on contracting your abdomen.  Increase these counts, always keeping the exhale longer.  Notice the tightening of the lower abdomen and pelvic floor as you get to the bottom of the exhale.  

Practice breathing this way for several minutes, multiple times a day.  The more you practice intentionally, the more efficient your breathing and detoxification will be when you’re not thinking about it.  

TIPS

Aim for 5 dedicated minutes a day of this deep breathing practice.  Then weave it in whenever you think of it, like sitting at stoplights, waiting in line and when you’re trying to fall asleep at night. 

Daily Routine

Your body is a smart machine and has everything it needs to be functional and balanced.  Taking a few extra minutes to support these natural processes will save you much time, energy and money in dealing with illnesses in the future.  

Of course, eating clean and avoiding inflammatory oils, moving your body, getting enough sleep and spending time in nature are all integral parts of maintaining optimal health. However, these five practices are simple, inexpensive (or free!), and only add a few extra minutes to your daily routine.  If it seems impossible to add more to-dos to your already busy schedule, then you probably need a detox more than ever.   

Try one new practice a week at a time.  Once it becomes comfortable and routine, add in another.  Before you know it, you won’t even have to think about scraping your tongue.  In fact, you’ll wonder how you went this long without it.