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Carrying out a detox provides many health benefits such as enabling our natural detoxification organs to function optimally, relieving stress on the body and subsequently boosting energy levels and wellbeing. But it’s important to know how to build and maintain good habits to sustain the benefits achieved after a detox, and help you ‘Change for Good’.

In the modern internet world there is an overwhelming amount of information; it can be hard to find health advice that you can trust, particularly as the main media channels are typically dominated with a single, orthodox narrative.

We always provide information from an evidence-based perspective, orientated towards a holistic and Personalised Health approach, and aim to provide you with actionable knowledge and tips to help you on your journey to optimal health.

In this article we will explore some key strategies for appropriately reintroducing foods after a detox, how you can learn to reduce stress and improve your sleep by incorporating mindfulness into your daily life as well as tips to help you digitally detox, and the role and importance of dopamine in habit formation.

Reintroducing foods after a detox

After completing a detox, it’s crucial to reintroduce foods gradually and mindfully to avoid overwhelming your system.

  • Keep hydrated – good hydration is key to supporting all aspects of your body and mind to function optimally. Carry a bottle of water with you throughout the day and try adding a slice of lemon or sprig of mint if you find plain water boring.

  • Choose good protein – fluctuations in blood sugar lead to cravings, usually for sweet foods, and can lead to overeating or reaching for the wrong types of foods. Including good sources of protein with each meal is one of the best ways to keep blood sugar levels stable. This slows the process of digestion and therefore energy release from food is much more controlled. Good proteins include white fish, oily fish, poultry, eggs, beans, lentils, quinoa, nuts and seeds.

  • Eat healthy fats – omega-3 and -6 essential fats have anti-inflammatory actions and support cellular health. A rich source of energy, they can help to keep you feeling fuller for longer. Include flax seeds and oil, oily fish, chia seeds, walnuts, pumpkin and sunflower seeds regularly.

  • Try time restricted eating – limiting your food intake to within a specific time window enables your body to relax, recharge, cleanse and repair during the fasting period. Experiment with what works for you and your lifestyle – a popular choice is the 16:8 protocol where you eat only within an 8 hour window e.g. between 9am and 5pm.

Incorporating mindfulness

Mindfulness can play a significant role in helping you to build and maintain good habits after a detox by increasing awareness, reducing stress, and promoting overall wellbeing.

  • Mindful eating – practice mindful eating by paying attention to the flavours, textures, and sensations of each bite. Chew slowly, savouring each mouthful, and listen to your body’s hunger and fullness cues.

  • Mindful movement – incorporate mindfulness into your exercise routine by focusing on the present moment and listening to your body’s signals. Choose activities that you enjoy and that feel nourishing for your body and soul.

  • Mindful breathing – practice deep breathing exercises to reduce stress, increase relaxation, and improve focus. Take a few moments each day to practice mindful breathing, inhaling deeply through your nose and exhaling slowly through your mouth.

Taking a digital detox

A digital detox can help reduce stress, improve sleep quality, and enhance overall wellbeing by helping you to reduce screen time and disconnect from digital devices. Taking breaks from digital devices can also help you focus on the present moment and pay more attention to things around you.

Studies show that the electromagnetic field emitted from digital devices may be responsible for sleep alterations and may change blood flow to parts of the brain.

  • Set boundaries – establish specific times during the day when you will disconnect from digital devices, such as during meals, before bedtime, or on weekends.

  • Create tech-free zones – designate certain areas of your home, such as your bedroom or dining room, as tech-free zones where digital devices are not allowed.

  • Unplug regularly – take regular breaks from screens throughout the day to give your eyes and mind a rest. Go for a walk, read a book, or engage in a hobby that doesn’t involve screens.

Role and importance of dopamine

Dopamine is a neurotransmitter that plays a crucial role in reward motivated behaviour and habit formation. Understanding the role of dopamine can help you build and maintain good habits more effectively.

Dopamine is the feel-good hormone that drives desire, rewarding us when we carry out activities that are good for us. We repeat the actions that we know will cause dopamine release – because they feel good. This is how our bodies train us to repeat beneficial behaviours.

In the modern world this hormone can work against us and encourage behaviours that feel ‘good’, such as frequent consumption of high-fat, high-sugar foods, or alcohol, cigarettes and other substances that trigger dopamine pathways in the brain, causing unnaturally high dopamine release and potentially addictive feelings of pleasure.

  • Dopamine and habit formation – dopamine is released in response to rewarding experiences, reinforcing behaviours that lead to pleasure or satisfaction. By associating new habits with positive rewards, you can reinforce these behaviours and increase the likelihood them becoming ingrained, positive habits.

  • Dopamine and motivation – dopamine helps regulate motivation, drive, and focus. By setting achievable goals and celebrating small victories along the way, you can boost dopamine levels and maintain motivation to stick with your new habits.

  • Dopamine and digital devices – excessive use of digital devices, such as smart phones and social media, can lead to dopamine dysregulation and addiction-like behaviours. By reducing screen time and engaging in real world activities that stimulate the release of dopamine, you can restore balance and reduce reliance on digital devices.

Takeaway

Building and maintaining good habits after a detox requires intention, mindfulness, and an understanding of the importance of listening to your body.

By reintroducing foods gradually after a dietary detox, incorporating mindfulness practices into your daily life, implementing digital detox strategies, and understanding the role of dopamine in habit formation, you can create lasting changes that support your overall health and wellbeing.

Remember to be patient and compassionate with yourself as you embark on this journey of building and sustaining good habits, and celebrate your progress along the way.

If you would like support on your journey to optimal health, then why not come to Amchara?

On an Amchara health retreat you will be immersed in a supportive and nurturing environment that enables you to switch off, relax and kickstart your health journey, with tailored advice from our Personalised Health practitioners, taking into account your individual health circumstances and goals, and including physical activities and empowering, educational talks.

Our retreats are designed to help you detoxify both physically and mentally, and our Personalised Health practitioners will support you and empower you to ‘Change for Good’.

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