​​The wedding season is in full swing. It’s officially the season of destination weddings for me, and like you (HUM family), I want to look and feel my best at each event, including the reception. I’m a self-proclaimed health and wellness nut, which means I take great care of myself without deprivation and stress. Here’s how.

The Scenario at Hand

Let’s rewind…

As summer approached, my wedding calendar filled up, and I knew I had to tweak a few things within my routine so I could look and feel my best. From refining my supplement lineup to eating in-season produce and weightlifting, the strategy was — and is—about maximizing my efforts in each of these areas. You can call the routine a “wedding guest glowup detox.”

In this article, I’m giving you the ins and outs of my wellness routine that helps me look and feel my best for events, summer travel, and beyond.

Wellness Check

First things first, I always take stock of how I feel and ask myself the following questions:

• How is my sleep? 
• How does my skin look? 
• Does my digestion feel on track, or could it use some TLC? 
• Are my period symptoms mild, medium, or severe? 

Eating In-Season 

Make the farmers’ market your best friend. This is what I did years ago. Eating in season brings me joy, peace of mind, and therefore lets my body relax. Because I’m feeding myself organic produce, it brings me peace of mind, which allows me to eat more mindfully and presently. How does this factor into a “detox”? The mental and the physical go hand in hand. There is no way around this. If my mind is at ease knowing I am eating the best produce and fish I can get my hands on, the more allowance I give my body to relax and connect with the food. 

The Skin Routine

My skin is always an incredible indicator of my body’s ability to detox properly and a gut check for my hormones. I rarely, if ever, have a blemish. They like to make an appearance just ahead of my period in the “hormone zone.” I pay attention to things like: hydration, tone, dullness, pores, and dark circles under my eyes. 

Not going to lie, I feel like I have been having a good streak of glowing skin thanks to Gut Instinct, a good diet, and a few facials from Dakota Aesthetics. However, there is always room for improvement. For the pre-wedding glow, I added HUM’s Hyaluronic Glow Gummies into my routine in addition to my daily Gut Instinct probiotic.

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My morning skin routine swears by a vitamin-C serum, face oil, moisturizer, and SPF! The nighttime routine doesn’t go to bed without a deep cleanse, retinol, eye cream, and face oil. Hydrate, hydrate, hydrate!   

Supplement Accordingly 

My supplement lineup is directly correlated with my goals and bodily needs (based on bloodwork). For my pre-wedding glow, I have opted for a daily routine of Daily Cleanse and Gut Instinct. 

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The 7-Day Wedding Detox Daily Lineup (Thank Me Later)

5 AM 

Wake up + matcha latte

5:45 AM

15-minute meditation 

6 AM

Workout 60 – 90 minutes 

8 AM

Breakfast: 4 cups of organic mixed berries 

Option A: Avocado toast on sourdough from a local bakery or homemade. I like to add thin pieces of parmesan cheese for extra protein. 

Option B: A protein smoothie with Core Strength

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12 PM 

Lunch: Lentil soup

3 PM 

Snack: Apple + one tablespoon of almond butter

6 PM 

Dinner:

Grilled wild-caught salmon with lemon and dill. 

One Japanese sweet potato 

Organic steamed broccoli 

*If I have a sweet tooth, I reach for dark chocolate from HU Kitchen and sip chamomile tea, yum! 

8:30 PM 

Reading + bedtime, no electronics 

*Note: All day I’m hydrating. One electrolyte a day and lots of filtered water with lemon.

The post Pre-Wedding Detox for the Ultimate Summer Glow  appeared first on HUM Nutrition Blog.

Every month, many women brace themselves for the dreaded PMS symptoms: cramping, bloating, and that all-too-familiar wave of discomfort. While we tend to blame hormones for this discomfort, the true culprit may be your liver. This powerhouse organ does far more than detox your Friday night cocktail; it plays a central role in hormone regulation, inflammation control, gut function, and metabolic balance—all of which directly impact how you feel before and during your period.

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While responsible for so many functions in the body, understanding the liver’s role in your cycle can be a game-changer in managing your monthly discomfort—and may even help you feel more balanced, energized, and in tune with your body.

In this article, we explain the link between liver health and menstrual health.

How the Liver Impacts the Menstrual Cycle

One of the liver’s key jobs is to metabolize and filter out excess hormones, especially estrogen. When the liver is functioning properly, this process helps keep hormone levels in check and supports a more regular, less symptomatic menstrual cycle. The liver also helps regulate inflammation, supports gut health, and assists in the detoxification of everything from alcohol to environmental toxins. When these systems are balanced, your body is better equipped to maintain hormonal harmony.

However, when the liver is sluggish or overloaded, excess estrogen begins to accumulate and recirculate through the bloodstream. This surplus of estrogen throws off the delicate hormonal balance the body needs to maintain a healthy menstrual cycle. Typically, estrogen rises during the first half of the cycle and falls after ovulation, allowing progesterone to take the lead. But when estrogen lingers at higher levels, it can overpower progesterone, leading to a state called estrogen dominance.

Liver Dysfunction and Menstrual Symptoms

Estrogen Dominance and Period Pain

Factors like stress, poor diet, medications, alcohol, and even environmental toxins can have a ripple effect on your cycle. When this occurs, the liver cannot metabolize estrogen efficiently, leading to estrogen dominance—a condition where estrogen levels outweigh those of progesterone, affecting the menstrual cycle. Dr. Shawn George, a physician at Yorktown Health, says, “Elevated estrogen can lead to a thicker uterine lining, resulting in heavier or longer periods, and it can also contribute to irregular cycle lengths. Some individuals in my practice experiencing significant PMS symptoms have shown hormonal profiles consistent with estrogen dominance, and addressing this imbalance can often improve their menstrual health.”

Bloating, Water Retention, and Inflammation

High estrogen levels also promote water retention and inflammation, leading to the classic symptoms of bloating, puffiness, and digestive discomfort. Poor liver health can also affect your gut, another key player in hormone regulation. Since estrogen also affects how the gut and liver function together, high circulating estrogen can further strain these systems, creating a vicious cycle of hormonal buildup and worsening monthly symptoms.

Supporting Liver Health for a Better Cycle

The good news? A few intentional changes can go a long way in supporting your liver—and, by extension, your menstrual health. Here are some tips that can help improve your liver support:

• Stay well-hydrated: Drinking water consistently throughout the day helps flush toxins out of the body and supports healthy digestion.
• Limit alcohol intake: When the liver is busy breaking down alcohol, its ability to process and eliminate excess hormones like estrogen slows down, which can lead to hormonal imbalances.
• Incorporate liver-supporting supplements: HUM’s Wing Man supplement contains a blend of milk thistle, dandelion root, and artichoke leaf, all supporting liver detoxification.
• Support your gut: A fiber-rich diet, probiotics, and fermented foods help maintain a healthy microbiome that supports the removal of excess hormones. Additionally, cruciferous vegetables like broccoli, cauliflower, and Brussels sprouts contain compounds that support estrogen metabolism. (Try eating these foods to reduce some of those painful side effects!)
• Move your body consistently: Regular exercise naturally supports the body’s detoxification process and regulates hormones for a healthy balance.
• Get a good night’s rest: “The liver achieves maximum detoxification and repair processing through rest periods due to the sufficient sleep duration”, George explains. Nightly rest plays a vital role because it helps the liver continue working efficiently over time, healing the body.

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Your period doesn’t have to feel like a battle. If you’re dealing with recurring menstrual pain, bloating, and emotional swings, it’s worth looking beyond your hormones and taking a deeper look at your liver health. While often overlooked, the organ is at the heart of hormone metabolism, inflammation regulation, and detoxification—all of which are essential for a healthy, pain-free menstrual cycle. By showing your liver a little love and self-care, you can transform your monthly experience from frustrating to manageable—and maybe even empowering.

The post The Link Between Liver Health and Monthly Menstrual Pain, Bloat, and Discomfort appeared first on HUM Nutrition Blog.

A fun night out—whether it’s cocktails with friends, a wedding celebration, or just an overdue evening of dancing—can be an instant mood booster. But let’s be real: the morning after? Not so much fun. The dreaded hangover—complete with dehydration, brain fog, sluggishness and an overall “why did I do this to myself?” feeling—can make even the best night out feel not worth it.

“We often forget that alcohol is a diuretic, which leads to fluid loss and electrolyte imbalances that contribute to headaches, fatigue, and dry mouth,” explains Canada-based naturopathic doctor and birth doula Sarah Connors, ND. “Meanwhile, indulgent foods—especially those high in sugar, salt, and unhealthy fats—can cause digestive distress, such as bloating and blood sugar fluctuations.” Lack of sleep, which also tends to accompany a boozy night out, further exacerbates these effects, impairing cognitive function, increasing cortisol (the stress hormone), and reducing the body’s ability to recover efficiently, Connors adds.

Hangover Remedies and Key Areas of Focus for Recovery

Key areas of focus for recovery include hydration, liver detoxification, and cellular repair, all of which can be supported by electrolytes, B vitamins, and N-acetyl-cysteine (NAC), according to Nicole M. Avena, Ph.D., Assistant Professor of Neuroscience at Mount Sinai School of Medicine and Visiting Professor of Health Psychology at Princeton University and author of What to Eat When You Want to Get Pregnant. “NAC, in particular, is known for its ability to help the liver metabolize and eliminate toxins, while antioxidants like milk thistle and vitamin C may further aid detoxification,” she says. 

While there’s no magic cure for overindulgence, prepping your body ahead of time and prioritizing recovery afterward can make a huge difference. By focusing on hydration, liver support, and energy restoration, you can help your body bounce back faster—and maybe even avoid that dreaded next-day slump altogether.

Pre-Game: Supporting Liver Health Before Drinks

Your liver is kind of a big deal. This powerhouse organ works around the clock to filter toxins, metabolize nutrients, and keep your body functioning at its best. Whether it’s breaking down alcohol, processing food, or eliminating environmental toxins, your liver is constantly working behind the scenes to keep you feeling energized, balanced, and healthy.

But here’s the thing—modern life can be tough on your liver. Between processed foods, stress, alcohol, and everyday pollutants, your liver can get overburdened, which may leave you feeling sluggish, bloated, or just… off. When your liver isn’t functioning optimally, it can affect everything from digestion and hormone balance to skin clarity and energy levels, explains functional nutritional therapy practitioner Tansy Rodgers, FNTP.

So, what should you be reaching for?

Wing Man: This supplement contains milk thistle, a well-researched herb known for its active compound silymarin, which may help protect liver cells from damage and support regeneration. “Dandelion root has traditionally been used to promote bile production, aiding digestion and toxin elimination, while artichoke leaf is believed to support liver enzyme activity and overall detoxification,” says Rodgers. “Together, these ingredients help support the liver’s natural processes, potentially reducing oxidative stress and promoting recovery after alcohol consumption.”

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Post-Game: Hydration and Energy After a Big Night

Ever wake up after a night out feeling like a human raisin? That’s dehydration at work, and alcohol is a major culprit. While it might seem like a few drinks wouldn’t make a huge difference, alcohol pulls water from your body in multiple ways, which is why you might wake up with a dry mouth, pounding headache, and skin that looks less than glowy.

So, what should you be reaching for?

B12 Turbo: Alcohol consumption can deplete B vitamins, which are essential for energy production, brain function, and red blood cell formation, according to Rodgers. “Vitamin B12 plays a key role in maintaining nerve health and cognitive function, helping to combat brain fog and fatigue that can follow a night out,” she says. “Since B12 isn’t stored efficiently in the body and is primarily found in animal-based foods, supplementation can be especially beneficial for those who follow a plant-based diet.” Replenishing B12 after drinking may help support energy levels, mental clarity, and overall recovery from alcohol-related depletion.

Uber Energy: After a night out, your body may feel depleted due to disrupted sleep, dehydration, and nutrient loss—all of which can leave you feeling sluggish. Uber Energy contains a blend of B vitamins, which are essential for cellular energy production and brain function, along with adaptogens like ashwagandha and Rhodiola, which help the body manage stress and fight fatigue. These ingredients work together to support adrenal health, stamina and mental clarity, making it easier to shake off that next-day sluggishness and feel more like yourself again.

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Optimizing Your Recovery Routine

While no supplement can magically erase the effects of alcohol (we wish!), taking the right ones at the right time can help support hydration, liver function, and energy levels, so you can bounce back faster.

Here’s your game plan for when and how to take your supplements for the best results:

Before Drinking: Set Your Body Up for Success

Hydrate first: Alcohol depletes water and electrolytes fast, so start the night hydrated by drinking plenty of water throughout the day. Adding electrolytes can give you an extra boost.

Take a liver-supporting supplement: Your liver does the heavy lifting when it comes to metabolizing alcohol. As Rodgers mentioned, taking milk thistle, NAC (N-acetyl-cysteine), or a blend like Wing Man before drinking may help support liver function and promote alcohol detoxification.

Load up on B vitamins: A B-complex or B12 supplement before drinking may help maintain your energy and prevent that next-day sluggishness, notes Rodgers.

Eat a nutrient-dense meal: Drinking on an empty stomach speeds up alcohol absorption. Healthy fats, protein, and complex carbs can help slow it down and keep your blood sugar more stable.

After Drinking: Recovery Mode On

Hydrate ASAP: Water is great, but electrolytes are better. Replenishing sodium, potassium, and magnesium can help restore balance and prevent headaches and muscle cramps.

Support your liver (again): The liver is still working overtime long after you’ve finished your last drink. A second dose of milk thistle, NAC, or a liver-support blend in the morning can help flush out toxins and support recovery.

Boost your energy levels: If you’re feeling sluggish, B12 or an adaptogenic energy blend like Uber Energy can help shake off the fatigue and support adrenal function.

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Eat a nourishing breakfast: Instead of greasy diner food, opt for protein, healthy fats, and antioxidant-rich fruits to refuel and support recovery. Bonus points for ginger or turmeric, which may help reduce inflammation.

By prepping ahead of time and replenishing the right nutrients after drinking, you can help your body recover faster and avoid spending the whole next day on the couch with regret. Cheers to feeling good before and after a night out!

Hangover Remedies FAQs

Can these supplements be taken daily, or just on occasion?

Some supplements can be taken daily: like B vitamins, electrolytes and most antioxidants (eg. vitamin C), especially for those who socialize regularly, notes Connors. However, she warns that others should be used sparingly (eg. activate charcoal), as frequent use can interfere with nutrient absorption. “Milk thistle and NAC can be taken periodically to support liver health, but may not be necessary every day unless there is ongoing liver strain,” she says. “As with most supplements, it’s always good to talk to your healthcare provider to ensure you are using them properly for your individual needs.”

Do I need to take these supplements in a specific order?

The ideal order for taking these supplements can vary from person to person, according to Connors, as well as the occasion or intention they have for taking them. “For example, some people find that if they take B vitamins before going out then they do not have the same ‘buzz’ feelings from drinking alcohol that they would if they didn’t take them (B vitamins) or took them at the end of the night before bed,” she says. “That being said, for optimal results in most situations, following this order should be beneficial:

Before going out: Take NAC, B vitamins, vitamin C, and electrolytes.

During the night: Stay hydrated with water and electrolyte-rich beverages.

Before bed: Replenish with more electrolytes and a dose of B vitamins (especially if not taken before going out).

The next morning: Support recovery with B vitamins, milk thistle, antioxidants, and a nutrient-dense meal.

Are these supplements safe for people with alcohol allergies?

Most supplements mentioned are safe for individuals with alcohol allergies, but it’s important to check labels. Capsules and powders are usually alcohol-free, while liquid tinctures may contain alcohol-based extractions. Liver-supporting supplements, B vitamins and electrolytes are generally safe, but some herbal extracts and liquid B12 formulas may include alcohol as a preservative. To be cautious, opt for alcohol-free versions, avoid tinctures and consult a healthcare provider if unsure.

Can these supplements be taken with other medications?

Some supplements can interact with medications, potentially altering their effectiveness or causing adverse effects. For example, St. John’s wort can reduce the efficacy of drugs like antidepressants and birth control pills, while vitamin K can interfere with blood thinners such as warfarin. Additionally, certain antibiotics and common pain relievers may have interactions with vitamin supplements, affecting their intended outcomes. To ensure safety, it’s essential to consult healthcare providers before combining supplements with prescription medications. ​

The post Hangover Remedies for Your Wellness Routine: The Best Supplements to Take Before and After a Night Out appeared first on HUM Nutrition Blog.

Packed with antioxidants, vitamins, and anti-inflammatory properties, these potent elixirs provide a quick and efficient way to support your body and mind. Whether you use it to kickstart your day, improve your digestion, or boost your immune system when you’re feeling under the weather, these wellness shots offer both a delicious and functional addition to your wellness routine.

Benefits of Wellness Shots

Wellness shots are versatile and offer a wide range of health benefits with their concentrated blend of nutrient-rich ingredients. Here are some of the key health benefits:

Boosts Immunity

Wellness shots are a powerful way to give your immune system a natural, fast-acting boost. Ingredients like ginger, turmeric, lemon, and honey are packed with antioxidants, vitamins, and anti-inflammatory properties, which strengthen your immune system and help your body fight off illnesses.

Supports Digestion

Taking wellness shots as part of a wellness routine is a great way to support a healthy digestive system. Ingredients like ginger can help stimulate the digestive process, while others, like pineapple juice, aid in breaking down proteins and reducing digestive discomfort. Other ingredients can also promote regularity and, together, improve the overall function of the digestive process.

Enhances Energy Levels

Shots containing matcha, citrus fruits, or beets can provide the body with a natural energy boost. These ingredients offer steady energy without the crash that often comes with other caffeinated beverages. It can also improve stamina support for those who lead active lifestyles. According to a recent study, matcha was shown to support muscle adaption in resistance-training and stamina support compared to those who consumed a placebo.

Promotes Weight Management

Wellness shots are a convenient, potent way to jumpstart a healthy weight loss routine. Apple cider vinegar, cayenne pepper, and ginger are some of the more common ingredients typically found in these weight loss-focused shots. Together, they help boost metabolism, curb appetite, and improve the body’s fat-burning rate.

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Improves Mood

Our mood is heavily influenced by the foods (i.e., nutrients) we put into our bodies. Therefore, fresh fruits, leafy greens, and spices packed with essential nutrients such as magnesium, vitamin C, L-theanine, and antioxidants all contribute to improved mental clarity, reduced stress, and emotional balance.

Reduces Inflammation

Recipes used to reduce inflammation often include ingredients like turmeric, ginger, and cinnamon. These are packed with natural anti-inflammatory compounds that help combat inflammation in the body. Curcumin (in turmeric) and gingerols (in ginger), in addition to antioxidants in cinnamon, all work together to reduce swelling, ease joint discomfort, and support overall cellular health.

Supports Skin Health

For some, wellness shots are the key to achieving (and maintaining) flawless, glowing skin due to nutrients like vitamin C, antioxidants, and anti-inflammatory compounds. Using ingredients such as pineapple juice, beet juice, and turmeric can enhance collagen production, improve circulation, and reduce inflammation, all of which contribute to a clear, radiant complexion.

Convenient Nutrient Boost

Because wellness shots are concentrated, they provide a quick and convenient way to consume a high level of vitamins, minerals, and antioxidants in small doses. They’re also beneficial for those who may not be getting enough nutrients in their regular daily diet.

Wellness Shots for Weight, Mood, Energy, Skin, and Digestion

(Note: As a default, these wellness shot recipes are made using a juicer in the instructions. If you make them using a blender, blend the ingredients first and then use a fine mesh strainer or cheesecloth to strain out any pulp, fibers, etc.)

Fire Up Fat Burner (Weight Management)

(Makes 1 serving)

Ingredients

• ½ Lemon
• 1 tablespoon Apple Cider Vinegar
• ¼ teaspoon Cayenne Pepper
• ¼ teaspoon Fresh Ginger Juice (you will need approx. 1/2 inch of ginger root to make this)
• ½ teaspoon Honey or Stevia-For a touch of sweetness
• Optional: take a Ripped Rooster capsule for an added fat-burning boost. 

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Instructions

1. Add the lemon and ginger into the juicing machine. 
2. To the lemon and ginger mixture, add the apple cider vinegar, cayenne pepper, turmeric, and honey. Stir well.
3. (Optional): For a smoother mix, pour everything into a small jar or shaker bottle and shake well.

Weight Benefits

This healthy wellness shot is packed with ingredients that synergistically support fat-burning and metabolism-boosting. Lemon juice, rich in vitamin C, aids in digestion and helps detoxify the body. However, apple cider vinegar works to boost the metabolism and burn fat while regulating blood sugar levels. The spice from the cayenne pepper also helps burn calories by increasing the metabolism, while the ginger curbs hunger, reducing overeating.

GlowFit Detox (Weight Management and Skin Health)

(Makes 1 serving)

Ingredients

• 1 ounce Pineapple Juice
• 1 ounce Beet Juice
• ¼ teaspoon Fresh Ginger Juice (you will need approx. 1/2 inch of ginger root to make this)
• ¼ teaspoon Ground Turmeric
• Pinch of Black Pepper

Instructions

1. Run the pineapple, beets, and ginger through the juicer.
2. Add the turmeric powder and black pepper to the juice.
3. Stir or Shake: Stir well or shake in a jar until the spices are fully combined with the rest of the ingredients.

Weight and Skin Benefits

This combination of fresh produce and various spices work seamlessly together to support healthy weight management and glowing skin. Pineapple juice promotes healthy digestion while reducing bloating and skin puffiness. It also provides Vitamin C, which is essential to collagen production. On the other hand, beet juice boosts energy and stamina, providing fuel for workouts while fighting off oxidative stress and protecting the skin from damage. Ginger also supports gut health and helps curb cravings, while turmeric combats inflammation and aids the body in processing fat more effectively. 

Brain and Body Booster (Energy & Mood)

(Makes 1 serving)

Ingredients

• ½ teaspoon Matcha Powder
• ¼ teaspoon Fresh Ginger Juice (you will need approx. 1/2 inch of ginger root to make this)
• 2 tablespoons Orange Juice
• 1 teaspoon water

Instructions

1. Juice an orange and fresh ginger through the juicer.
2. Add matcha powder and water to the juice.
3. Stir or Shake: Whisk the mixture well or shake it in a small jar until the matcha dissolves and the ingredients are fully combined.

Energy and Mood Benefits

This energy and mood-boosting shot is designed to invigorate both body and mind. Matcha provides a natural energy lift without the jitters, thanks to its L-theanine content (which promotes relaxation and mental clarity). Ginger stimulates blood flow, enhances digestion, and combats fatigue, helping wake your senses. In addition, fresh orange juice, rich in vitamin C, helps lower cortisol levels and boost immunity, all while adding a naturally sweet and refreshing flavor.

Zen Energy Elixir (Mood)

(Makes 1 serving)

Ingredients

• 1 ounce Blueberry Juice
• 1 ounce Spinach or Kale Juice
• ½ inch Fresh Ginger Root (this will make approx. 1/4 teaspoon ginger juice)
• 1/4 teaspoon Honey (optional) for sweetness

Instructions

1. Add the blueberries, ginger, and spinach or kale (your choice) to the juicer and juice the ingredients.
2. Measure the correct amount of juice and add it to a jar.
3. Stir or shake the mixture thoroughly in a jar until combined.
4. Optional: Add a small amount of honey if you prefer a sweeter flavor.

Mood Benefits

This mood-boosting wellness shot combines superfood ingredients that support emotional balance and cognitive function. Blueberry juice, rich in antioxidants, helps improve memory, brain function, and overall mood by reducing oxidative stress. Juicing greens like spinach or kale provides essential nutrients, including folate, magnesium, and iron, which are key in reducing anxiety and promoting emotional stability. Ginger also adds a subtle, invigorating zing while reducing stress and enhancing mental alertness.

Belly Bliss Boost (Digestion)

(Makes 1 serving)

Ingredients

• 1 ounce Aloe Vera Juice
• 1 ounce Pineapple Juice
• ½ inch Fresh Ginger Root (this will make approx. 1/4 teaspoon ginger juice)
• ⅛ teaspoon Ground Cinnamon
• 2 teaspoons HUMs Flatter Me GLP-1 Fiber

Instructions

1. Add the pineapple and fresh ginger to the juicer and juice the ingredients. (Finding the right aloe vera for juicing can be difficult, so you can use store-bought juice as an alternative if you can’t make your own; just make sure it doesn’t have any unnecessary sweeteners, fillers or preservatives.)
2. In a jar, combine the aloe vera juice, pineapple juice, ginger, cinnamon, and Flatter Me GLP-1 Fiber powder.
3. Stir or shake the mixture in a jar until all of the ingredients are thoroughly combined.

Digestive Benefits

Those struggling with digestive health issues and discomfort can find relief with this wellness shot. Aloe vera juice soothes and hydrates the digestive tract, blending with HUM’s New Flatter Me GLP-1 Fiber to aid in a smooth digestive process for a healthy gut and regular bowel movements. The GLP-1 fiber also works with pineapple juice (which is rich in bromelain) to help the body break down gluten, dairy, fats, sugar, protein, carbs, and fiber while reducing bloating. Ginger is considered a top food for digestive health, promoting healthy digestion, relieving stomach discomfort, reducing gas, and alleviating nausea. Additionally, cinnamon and ginger both complement these benefits by reducing gut inflammation and supporting smooth digestion.

Tips for Making Wellness Shots at Home

Making your own wellness shots at home is not only great to have on hand but is significantly cheaper than buying them in-store. Plus, you can experiment with different ingredients, customizing your wellness shots to the exact flavors and benefits you want from them. If you’re new to making wellness shots at home, knowing what to do with your produce, herbs, and spices is essential so you don’t end up with a chunky mess. Here are a few tips to help you be successful in making wellness shots at home:

• Thoroughly wash all of your ingredients first. This will help remove any pesticides, chemicals, germs, and dirt on your produce. Freshly washed ingredients also help you better absorb nutrients because the residue that can hinder absorption has been washed away.
• Use a blender or juicer to make your juice. To make your juice, you will need a blender or juicer to pulverize all of your ingredients. A juicer is recommended because you don’t have to strain your juice afterward (unlike with a blender). However, if you only have a blender, you can still make homemade shots that taste just as delicious.

• Those using a blender will need a strainer or cheesecloth. If you opt for the blender, you’ll have to take the extra step after blending and strain your juice. Either a fine mesh strainer or cheesecloth will work. You just want to make sure that you get all of the excess pulp, seeds, and fibers out before drinking.
• Consider your storage containers. If you’re making juice for a few days in advance, you’ll want to store it in jars or bottles that will help preserve freshness as much as possible. Consider using airtight containers like glass mason jars or, individual-serving-size glass or BPA-free juice bottles.
• Diluting your shots. Because wellness shots are concentrated doses of nutrients, depending on the ingredients, they can be overwhelming in flavor or spice. If the flavor is too strong or is causing stomach irritation, try adding one or two tablespoons of water to dilute the formula.

FAQ Section:

How often should I drink wellness shots?

Depending on your goals, you can drink a wellness shot daily or as needed. One shot in the morning or before a workout is ideal for weight loss, mood-boosting, or energy-boosting. For digestive health, a shot before or after meals can help support digestion and reduce bloating.

Can I substitute any of the ingredients?

Absolutely! Wellness shots are highly customizable to your specific needs. For example, you can swap pineapple juice with orange juice or replace ginger with turmeric. Suppose you’re using a widely versatile supplemental ingredient like the GLP-1 Fiber Powder. In that case, it can be added to any of your wellness recipes to help regulate blood sugar, improve digestion, curb hunger, and more.

Are these shots safe for everyone to drink? 

Generally, wellness shots made from natural ingredients are safe for most people. However, if you have a medical condition (like acid reflux, allergies, or are pregnant), it’s best to consult your healthcare provider before adding something like this to your routine. Ingredients like apple cider vinegar, cayenne pepper, and ginger can also cause irritation and distress for some, such as stomach discomfort, heartburn, and diarrhea. 

Can I store wellness shots for later use?

For the best taste and effectiveness, fresh is ideal, but since this isn’t convenient, you can prepare a larger batch and store it in the refrigerator for up to three days. Some individuals pour freshly made juice into ice cube trays and store them in their freezer for up to a month. (If you decide to freeze your juice, keep in mind that it will lose its freshness and nutrients over time.) If you do make them ahead, ensure they’re stored in airtight jars or bottles for freshness, and always shake well before drinking, as the ingredients separate.

The Takeaway on Wellness Shots

Wellness shots offer an easy and powerful way to incorporate nutrient-packed ingredients into your daily routine, whether you’re aiming to manage weight, boost your mood, or enhance your energy. With ingredients like ginger, apple cider vinegar, and even a supplemental boost from HUMs collection like our new Flatter Me GLP-1 Fiber, these wellness shots target multiple health goals while being quick and convenient to prepare. Plus, their versatility allows for endless customization to suit your taste and wellness needs.

Start experimenting with these wellness shot recipes and customize them to your liking. Trust us—your body and mind will thank you!

The post Wellness Shots for Weight, Mood, and Energy Management appeared first on HUM Nutrition Blog.

“The lymphatic system — often considered the second half of your circulatory system — is a network of capillaries, vessels, nodes, and organs that is our essential system for both immune functioning and detoxification,” says Jenna Bradshaw, CMT, CMLDT, RYT, a massage therapist who specializes in lymphatic drainage. “This one-way system absorbs fluid, proteins, and other debris that have escaped the bloodstream, filters it through many lymph nodes, and returns it to the heart,” she adds. When the fluid returns to the bloodstream, Bradshaw says the metabolic waste that was filtered by the lymphatic system then gets released through the body’s drainage pathways, which include the bladder, the bowel, the skin, and the lungs. 

When we think of lymphatic drainage, we typically think of wellness techniques such as dry brushing, gua sha, and massage to help de-puff or de-bloat, promote improved circulation, and expel metabolic waste. And while these self-care practices are excellent ways to support these efforts, Bradshaw says one of the simplest ways to support lymphatic drainage is through the breath. “The breath is one of the biggest movers of our lymphatic system and often the most underutilized way we release metabolic waste from the body,” she explains. 

Up ahead, we dive into breathwork benefits and how breathing for lymphatic drainage can help support detoxification and rejuvenation. 

Does Breathwork Help With Lymphatic Drainage? 

“Breathwork is the technique and practice of intentionally controlling breathing patterns to positively influence your physical, mental, and emotional state,” says  Dr. Maitri Vaidya, a certified meditation expert and founder of Zesa Wellness. “The deep conscious breathing exercises are a mindfulness tool aimed to improve overall well-being by decreasing stress and increasing relaxation.”

Since the lungs are one of the body’s main drainage pathways, this mindfulness practice can also have a profound impact on supporting lymphatic drainage. According to Dr. Vaidya, breathing through the diaphragm stimulates lymphatic structures and supports the drainage of fluid. “The movement of breath is a great way to stimulate the movement of lymphatic fluids, improving blood flow and circulation to facilitate toxin removal,” Dr. Vaidya notes. “Deep breathing also affects the muscle involved in respiration, the diaphragm, which then massages the lymph, further improving circulation.” In addition to the physical movement of lymphatic drainage, breathwork also supports relaxation to reduce stress and tension, which Dr. Vaidya says is linked to impaired lymphatic function. 

Fun tip: we like to take HUM’s Daily Cleanse in the morning with a glass of lemon water before practicing our breathwork routine.

How Breathing Supports Lymphatic Drainage 

If you’re wondering how something as simple as breathing can support the movement of fluid and toxins in the body, Bradshaw says it’s all about the pressure change created by our breath when we inhale and exhale. “Every deep inhale acts as a vacuum, pulling fluid from the lymphatic system back into the circulatory system, and every full exhale pulls fluid from the legs and abdomen up through the chest,” she explains. Since the lymphatic system is a one-way system, both parts of the breath can gently enhance the overall movement. 

Additionally, Bradshaw says one of the largest lymphatic duct in the body — called the Thoracic Duct — runs directly through the diaphragm. So, moving the diaphragm in deep breathwork, can significantly improve the flow of lymph fluid and flush the body faster. 

How Do You Activate Your Lymphatic System? 

By nature, the lymphatic system is always active and the body is designed to naturally eliminate toxins through this network. But, according to Colette Connor, Founder of Well Studio, a Los Angeles-based, intimate wellness studio that specializes in whole-body wellness through lymphatic drainage and body-sculpting treatments, our modern world introduces a lot more toxins, pesticides, and chemicals than our lymphatic system can handle on its own. “Unfortunately, our lymphatic system is unable to keep up with what enters our system, thus heavily slowing down the detoxification process,” she explains. 

There are many ways to enhance the activation of the lymphatic system, including lymphatic massage, drinking enough water, and mindful breathing. From a breathwork standpoint, Bradshaw says to consider inhaling and exhaling deeply as well as lengthening the breath. “Because the lungs are one of the four drainage pathways of the body, lengthening and deepening the breath will help support our body and release more metabolic waste, creating less work for this system over time,” she explains. “Lengthening the exhale is specifically important for releasing stagnation from the lungs.” 

Beyond their role as a drainage pathway, the lungs exist within one of the most high-traffic areas of our bodies — at least as far as lymph nodes are concerned. “Of the body’s 600 to 800 lymph nodes, more than half of them reside in our abdomen and chest,” Bradshaw explains. “When we can utilize deep breathing to bring more mobility and lymphatic flow to this area, we support deep drainage of vital organs like the lungs, liver, and digestive tract.” 

To activate the lymphatic system through breathwork, Erin Panzarella, a spiritual mentor, quantum healer who is certified in breathwork, says to consider a practice that utilizes a longer exhale to help activate the parasympathetic nervous system, plus some light touch to improve lymphatic drainage efforts. Here is her go-to breathwork practice for lymphatic drainage: 

Lay down, place both hands on your abdomen, and take a deep inhale. Breathe in through your nose for seven seconds and consciously make the decision to breathe all the way down to where your hands are placed. Once you count to seven, hold the breath for two to three seconds, and then exhale slowly through your mouth for eight seconds. Toward the end of your exhale, you can place light pressure on the abdomen to assist even further with the lymphatic drainage. 

She recommends repeating this round of breath for at least three cycles to support lymphatic drainage and allow your body to rest and relax. As you practice, consider working your way up to longer inhales and exhales for extended periods of time to further deepen the breath. 

Lymphatic Drainage Massage Before and After — Breathwork Edition 

With lymphatic drainage massage, the before and after results can be visually satisfying. When it comes to breathwork, the before and after aren’t usually as immediate. Though, with regular practice, breathwork can help reduce the appearance of bloating, which is a common benefit of lymphatic drainage massage. 

Instead, breathwork harnesses some of the non-visible benefits of lymphatic drainage massage, including improved energy levels and deeper relaxation. Through regular practice, some additional benefits include better digestion, stronger immunity, increased circulation, and quality sleep. And, the more you practice, the more you strengthen the lungs, too. 

Even if you don’t take on a breathwork practice, the natural act of breathing can support lymphatic drainage. However, if you want to up the ante, taking deeper, longer, and more intentional breaths can help the body’s lymphatic system work its magic. 

The post How Your Breath Impacts Lymphatic Drainage. Plus, The Before and After of It All… appeared first on HUM Nutrition Blog.

What Causes a Skin “Condition”?

Before diving into the specifics of a food detox, it’s essential to understand what causes these issues in the first place. A majority of the factors that contribute to skin issues surround us in our everyday lives:

• Poor diet (e.g., refined sugars, unhealthy fats, processed foods)
• Chemicals (household products, makeup/skincare)
• Food intolerances/allergies
• Pollution
• Stress
• Hormone imbalance(s)
• Blocked lymphatic system
• Dehydration
• Prolonged sun exposure
• Nutrient deficiencies
  

When exposed to these types of toxins, skin issues appear as an indicator that our body isn’t functioning correctly. These toxins can lead to skin conditions like acne, psoriasis, eczema, and inflammation.

“Each of these can contribute to a skin condition in different ways,” explains Functional Dietitian Nutritionist Robyn Spangler, MS, RDN, LD. “For pollution and chemicals like laundry detergents or topical products, it’s really about the gut-immune-skin connection. If the immune system is upregulated based on a sensitivity or allergy, the immune system will create an exaggerated response, which can result in inflamed skin (common with eczema). The stronger and more robust the immune is, the less likely someone is to have such an exaggerated response.”

The Body’s Natural Detox System

Fortunately, our bodies have an optimal detoxification system that naturally eliminates harmful substances each day. Organs such as the liver, kidneys, skin, and lungs work together to neutralize toxins and eliminate them from the body. However, when our organs become overloaded due to any of the factors above, the toxins can accumulate, resulting in various health issues, including skin problems. Our liver, for example, typically takes toxins and breaks them down into bile, which is then removed through bowel movements. Still, when the liver becomes congested, our body will attempt to draw out and expel the toxins through sweat. This can then clog pores and cause inflammation, resulting in breakouts.

What Does it Mean to “Detox”?

The term “detox” has gained popularity over the years, often associated with juice cleanses, ‘quick fixes,’ and extreme dietary restrictions. However, true detoxification revolves around supporting the body’s natural processes by supplying it with the nutrients it needs to function. “Our body is always working on detoxifying, which means excreting metabolites or things we no longer want,” says Spangler. “The final step of body detoxing is through bowel movements, urination, sweating, and breathing, but there are many body systems before that, including digestion, kidneys, lymphatic system, liver, and blood flow.”

What can I expect while doing a food detox diet plan? 

While embarking on a food detox, it’s important to remember that the body naturally detoxifies on its own every day; therefore, supplementing with nutritionally-dense foods and supplements will further benefit the process. Spangler says “When I am working with a client to support their “detox” systems, it’s not about a quick fix, it’s about ensuring ALL of the systems and functions are supported and have the nutrients needed to function optimally.” Keep in mind that everything we expose our bodies to affects us, so any and all toxins should be taken into advisement:

Avoid Processed Foods

While it may be obvious, processed foods contain some of the worst ingredients you can put into your body. They are often high in sugar, unhealthy fats, and artificial additives, which fill the body with toxins and cause inflammation.

Limit Alcohol

Beyond the dehydration and other adverse side effects that come from alcohol, it can also destroy the liver, hindering its ability to eliminate toxins effectively. Doing a detox is the perfect time to limit or avoid alcohol altogether, giving your liver a break.

Minimize Stress

Spangler explains that “Chronic stress will slow down metabolic health, increase inflammation, shift the gut microbiome, and increase the accumulation of other toxicants like estrogen metabolites or iron overload,” all leading to skin conditions (acne, psoriasis, eczema). Try Incorporating stress-reducing practices such as meditation, yoga, or deep breathing exercises into your daily routine.

Stay Hydrated

Staying hydrated is crucial for flushing out toxins and maintaining healthy skin, not just during a detox but on a daily basis. Aim to drink at least eight glasses of water each day to promote healthy function.

Get Moving

Being active on a regular basis isn’t just important for your physical and mental health, but your digestive health. Try moving your body for a minimum of thirty minutes each day. Whether you go for a walk, strength training, yoga, or any other activity, it will naturally help the flow of your digestion process and removal.

Is it Safe to Do a Food Detox Diet?

While eating a highly nutritious diet is perfectly safe, individuals who often eat processed ingredients may experience some withdrawal symptoms from the lack of dopamine (found in sugar, fat, and salt). These symptoms include headaches, fatigue, irritability, depression, and cravings for these ingredients/foods.

It’s always best to consult with your primary care physician before starting a new program, especially for those with prior health conditions or who are on certain medications.

5 Days of Meals for Clear Skin

This sample 5-day meal plan is designed to detoxify the body and promote clear, radiant skin. Each day focuses on a new type of nourishment that benefits healthy detoxification and skin health.

Day 1: Incorporate Prebiotic and Probiotic Foods

Prebiotics and probiotics are both necessary for healthy detoxification and clear skin, each playing different roles in the process. Prebiotics promote the growth of good bacteria and balance the gut microbiome while enhancing detoxification. Probiotics, however, support gut health by providing protection across the inner wall of the intestinal tract. They also reduce any inflammation (inside and out) by working with gut-associated lymphoid tissue. HUM’s Skin Squad is a great supportive supplement for pre and probiotics as it balances the gut microbiome and promotes the growth of healthy bacteria, clearing your skin.

Yogurt, Sliced Bananas, and Flax Seeds

These three foods are a perfect combination of pre and probiotics. Yogurt has prebiotics that ensure our skin maintains a healthy pH level while protecting the skin’s barrier against environmental toxins (resulting in reduced inflammation). Bananas and flax seeds (which also provide omega-3 fatty acids) work as immune regulators, blocking any harmful substances that may potentially make you sick.

*Note: If you eat yogurt (or similar dairy products, like cottage cheese), make sure to buy products that say “contains live active cultures.” (These contain the healthy bacteria you need for good gut health.)

Kombucha

Those who already love Kombucha for its fizzy, tart flavor will appreciate it even more for its many skincare benefits. The fermented beverage is high in probiotics and Vitamin C, both of which promote collagen and elasticity (keeping skin bright and firm). It also has antioxidant properties that fight against free-radical damage, which can help reduce acne and other skin conditions. Drinking kombucha on a regular basis has been proven to be very beneficial if you’re looking to reduce liver toxicity and improve gut health in the long term.

(If you’re not a kombucha fan, these Mineral Mocktails are another promising option for providing additional nutrients to your diet while keeping you hydrated.)

Get the recipe here.

Ginger Veggie Stir-Fry

This Ginger Veggie Stir-Fry supports a healthy gut environment thanks to the prebiotics in almost every ingredient. The garlic and onion share antifungal and anti-inflammatory benefits, while the green beans contribute antioxidants that combat oxidative stress. For those looking for a radiant glow, the combination of snow peas and ginger work together to revitalize your skin for a glowy complexion.

Get the recipe here.

Day 2: Incorporate Omega-3 Fatty Acids

Omega-3 fatty acids play a crucial role in maintaining overall health, as our bodies cannot produce them on their own and rely on dietary sources for supply. Specifically, omega-3 fatty acids play a protective role against oxidative damage in the liver caused by lifestyle factors like smoking, excessive alcohol intake, poor eating habits, and lack of exercise. One study found that omega-3 fatty acids successfully removed toxins from the intestinal wall by increasing the lymphatic flow and flushing out the system. Additionally, the fatty acids hold anti-inflammatory properties, helping reduce inflammation throughout the entire body.

Berry Superfood Smoothie Bowl

This Berry Superfood Smoothie Bowl is packed with omega-3 fatty acids, antioxidants, protein, and greens for a well-rounded meal or post-workout snack. The spinach contains antioxidants and chlorophyll (a natural detoxifier), which binds to toxins in the body and removes them through waste. Adding seeds or nuts as a topping to your smoothie bowl also provides a healthy dose of omega-3 fatty acids. Chia seeds, in particular, have anti-inflammatory properties that protect the body against certain skin conditions like eczema and psoriasis.

Get the recipe here.

Avocado Gazpacho

This Avocado Gazpacho is a must-have if your goal is to have radiant skin. Not only is it a good source of omega-3s, but it also contains a nutrient called glutathione, which blocks over 30 carcinogens and is essential for the liver to detoxify harmful substances. Avocado is also high in soluble and insoluble fiber, helping the natural digestion process and waste removal.

Get the recipe here.

Grilled Lime Salmon with Avocado-Mango Salsa and Coconut Rice

This Grilled Lime Salmon with Avocado-Mango Salsa and Coconut Rice is an all-around favorite that you will make again and again. The Salmon is rich in omega-3s, vitamins, and anti-inflammatory properties, all of which help reduce acne and keep skin glowing. Specifically essential fatty acids, avocado is rich in alpha-linolenic acid, which reduces various skin conditions that can cause inflammation, such as acne, psoriasis, and eczema.

Get the recipe here.

Day 3: Incorporate Cruciferous Vegetables

Cruciferous vegetables like broccoli, kale, and cauliflower support detoxification by providing compounds like glucosinolates that enhance liver function and promote the breakdown and elimination of toxins. They also contain antioxidants and anti-inflammatory compounds that help reduce oxidative stress and inflammation, supporting overall detoxification and clear, healthy skin. Additionally, cruciferous vegetables are optimal for gut health and hormonal balance, further supporting the body’s natural detoxification process and promoting glowing, blemish-free skin.

Spinach, Broccoli, Mushroom, and Feta Egg White Scramble

Incorporating leafy greens into your morning breakfast not only adds extra fiber but provides antioxidants and a multitude of vitamins. Vitamins A, C, K, and iron are just a few that work together to reduce inflammation, protect against oxidative damage, and provide bright, hydrated skin.

Winter Green Soup (Cruciferous Vegetable Soup)

This Winter Green Soup is packed with cruciferous vegetables, including broccoli, cauliflower, and Brussels sprouts. During the digestion process, the vegetables work together to bind all of the toxins within the body and then help remove them through waste. Cruciferous vegetables (such as broccoli) are also rich in lutein, which protects the skin against dryness and wrinkles.

Get the recipe here.

Day 4: Incorporate Superfoods

Superfoods help aid in detoxification through their high antioxidant content, which neutralizes free radicals and reduces oxidative stress. Additionally, they possess anti-inflammatory properties, support liver function, promote gut health through probiotics, and provide other essential nutrients necessary for healthy detoxification. Incorporating a variety of superfoods into your diet can support overall well-being and contribute to radiant skin from within.

Greek Yogurt with Berries and Nuts (almonds, pecans, and walnuts are a good source of plant protein)

If you’re looking for a major skincare booster, this superfood trifecta is a must-have. Greek yogurt is full of probiotics, which provide the body with healthy bacteria and aid the digestive process. Berries (specifically blueberries) are one of the most nutritious fruits, thanks to their fiber and antioxidants. Both of these beneficial nutrients fight toxins throughout the body and promote cell regrowth for healthy, rejuvenated skin.

Beauty-Boosting Berry Smoothie

This Beauty-Boosting Berry Smoothie is a powerhouse packed with all the essential nutrients your skin needs. HUM’s Raw Beauty Green Super Food Powder energizes and reduces stress thanks to its enzyme and probiotic content, which support gut health. Rich in beta-carotene and vitamin E, this supplement offers protection against UV damage while keeping your skin hydrated and glowing.

Get the recipe here.

Protein-Packed Vegan Quinoa Bowl

This Protein-Packed Vegan Quinoa Bowl uses the versatile whole-grain superfood, to provide a slew of digestive and skin benefits. Its low glycemic index and rich insoluble fiber support healthy digestion and reduce inflammation from the inside out. Quinoa contains high levels of Vitamin E, which fights free radicals and repairs skin from UV damage and pollution exposed over time. Paired with collagen-boosting sweet potatoes and anti-inflammatory chickpeas and hemp seeds, this protein-packed bowl helps prevent clogged pores and acne, promoting a healthier complexion.

Get the recipe here.

In addition to powerhouse smoothies and whole-grain protein bowls, HUM’s Daily Cleanse is a must-have detoxifying supplement that will leave your skin hydrated, radiant, and inflammation-free. The supplement contains 14 detoxifiers, including chlorella and spirulina, both superior in aiding the digestive process and removing impurities from the body. Thus, your body (and skin) will be toxin-free and glowing.

Day 5: Incorporate Vitamins A, C, D, E, and B12

Vitamins are essential for healthy and successful detoxification, each playing a different role in the process. Vitamins E and C, for example, provide antioxidant protection by neutralizing free radicals and eliminating any accumulated toxins in the body. Vitamin D, on the other hand, protects the skin against sun damage and helps with immune function, eliminating inflammation and bacteria within the body. In the standard American diet, a majority of the food we consume is loaded with preservatives and sulfates. Taking B12 helps target and reduce the body’s adverse reaction to these toxins.

Vitamin C-Rich Recipes (Smoothies, Stuffed Peppers, Berry Bark, Chia Pudding)

If you’re looking for a variety of foods during your detox, these Vitamin C-Rich Recipes offer everything from a Tropical Citrus Smoothie to Quinoa Stuffed Bell Peppers and Dark Chocolate Berry Bark for a healthy treat. They also pack antioxidants, hydration, and omega-3’s for acne-free, hydrated skin that stays protected. Vitamin C assists the body in cell turnover and fights free radicals to provide glowing, protected skin and keep inflammation down to a minimum.

Get the recipe here.

Raw Carrot Salad

This simple yet delicious salad packs fiber, antioxidants, and beta-carotene (Vitamin A), all in just a few ingredients. The fiber binds metabolites in the body for natural digestion while the beta-carotene protects the skin and prevents aging. To make the salad, Spangler suggests shredding raw carrots, drizzling some red wine vinegar over the carrots, and adding a sprinkle of salt and a pinch of organic cane sugar (to cut down the acidity of the vinegar).

Strawberry and Spinach Salad with Honey Balsamic Vinaigrette (optional: add shrimp)

This Strawberry and Spinach Salad with Honey Balsamic Vinaigrette provides everything your body needs for a healthy detox and glowing skin. The leafy greens provide Vitamin C to repair sun damage and Vitamin A to prevent dry skin. The shrimp, nuts, and strawberries also provide Vitamins A and C in addition to a healthy source of omega-3’s and antioxidants, doing wonders for your skin.

A 5-day food detox can be a transformative experience for your body (both inside and out). By supporting your body’s natural detoxification processes with nutrient-rich foods and other positive lifestyle changes, you can, over time, achieve flawless, radiant skin from within. 

Get the recipe here.

The Detox Diet Plan Takeaway!

A 5-day food detox can be a transformative experience for your body (both inside and out). By supporting your body’s natural detoxification processes with nutrient-rich foods and other positive lifestyle changes, you can, over time, achieve flawless, radiant skin from within. 

The post 5-Day Skin Detox Diet Plan appeared first on HUM Nutrition Blog.

Dry brushing, while not a new concept, has continued to spike in popularity each year over its many health benefits. This 3000-year-old beauty ritual is rooted in Ayurveda, a traditional system of medicine from India. In this article, we’ll explore dry brushing, including its numerous health benefits, a step-by-step guide on how to get started, and tips for finding the perfect brush.

What is Dry Brushing?

“Dry brushing is an Ayurvedic daily practice that helps detox the body,” explains Rebecca Lansky, MS, licensed esthetician and Ayurvedic specialist. “It involves using a natural bristle brush on dry skin to massage and exfoliate the body, effectively removing any dead skin before bathing.” Natural bristle brushes are typically made from boar or fiber bristles, which are firm enough to exfoliate and massage the body but not rough enough to cause abrasions on the skin. “This is a great way to stimulate blood flow and exfoliate the skin,” Lansky adds.

Benefits of Dry Brushing

1. Exfoliation and Cell Renewal:

One cosmetic benefit of dry brushing is the rejuvenated afterglow it gives your skin. Over time, dead skin and other buildup can accumulate (even with regular showering), leaving your skin rough and dull-looking. Dry brushing can naturally remove the dead skin cells, promoting cell turnover and resulting in smooth, radiant skin.

     2. Stimulates (and releases toxins through) the Lymphatic System:

The lymphatic system is part of the body’s immune system that includes organs, lymph nodes, lymph ducts, and lymph vessels, making and moving lymph from tissues to the bloodstream. The lymphatic system is crucial for maintaining healthy fluid levels, protecting the body against bacteria or viruses, and removing waste.

During the dry brushing process, the brushing motion stimulates and drains the lymphatic system, detoxifying the body. This can reduce the buildup of toxins and promote a healthier, more vibrant complexion. “Dry brushing is amazing for the whole body and especially the lymphatic system,” Lansky says. “By removing dead skin, the pores are open to detox and sweat out toxins more effectively. It is also an invigorating practice to help ease anxiety, create active blood flow, and exercise for the skin.”

    4. Improved Blood Circulation:

When you dry brush your skin with firm yet gentle circular motions, the brush’s natural bristles apply pressure, stimulating the nerve endings in the skin and triggering a response from the nervous system. This stimulation then allows the blood vessels in the area to dilate, increasing the blood flow to the skin’s surface. This also increases the oxygen and nutrient delivery to the cells, contributing to a healthier, more plumped appearance.

*It’s important to note that while dry brushing doesn’t directly lead to reduced cellulite (due to lack of evidence), the increased blood circulation from dry brushing can temporarily mimic the appearance of reduced cellulite.

   5. Prevents Ingrown Hairs:

Ingrown hairs are caused by a buildup of dead skin cells, oils, and hair clogged in the pores. The brush’s natural exfoliation can help rid of any ingrown hairs and other buildup that may have accumulated in the follicles while preventing new ingrown hairs from appearing. This technique is highly beneficial to those prone to ingrown hairs for both shaving and waxing.

Are there any risks to dry brushing?

While dry brushing is naturally safe and boasts numerous benefits, it’s important to be aware of potential risks, especially for those with sensitive skin or certain medical conditions. Some risks include:

 Skin Irritation-Overly vigorous brushing, brushing too frequently, or using a brush with too firm bristles (such as synthetic or plastic bristles) can cause irritation, redness, or even microtears in the skin.

Infection Risk-If the brush is not regularly cleaned with soap and water or left out where bacteria can accumulate, there’s a risk of introducing bacteria to microtears in the skin, potentially leading to infections. It’s crucial to avoid dry brushing anywhere on your body where there are cuts, scrapes, burns/sunburns, or any type of open wound or inflamed skin.

Aggravation of Skin Conditions-Individuals with certain skin conditions may find dry brushing exacerbates their symptoms. Some of these conditions include:

• Eczema
• Psoriasis
• Keratosis Pilaris (AKA “Chicken Skin/Strawberry Skin”)
• Cystic Acne

 If you have any of these skin conditions or have ‘overly sensitive’ skin, it’s recommended that you consult with a dermatologist first to see if dry brushing is safe to use on your skin.

Your Step-by-Step Guide to Dry Brushing

If you’re looking to upgrade your pre-shower skincare routine, this guide will teach you how to properly (and safely) use a dry brush.

Step 1: Choose the Right Brush

Before beginning the brushing process, you need to buy a brush that is comfortable for you and your skin. Natural bristle brushes with a strap or handle (for hard-to-reach areas) are the most helpful.

Step 2: Choose the Right Time

The best time to dry brush is typically before you shower so you can wash off all the dead skin cells afterward. Whether that fits into your morning or evening routine is your choice.

Step 3: Brushing Technique

Starting at your feet, make firm but gentle strokes, slowly working your way up. You can use strokes or circular motions, but always make sure you brush towards the heart so you’re not obstructing any natural fluid flows (e.g., lymphatic drainage). Pay extra attention and be gentle on areas where lymph nodes are found (e.g., the armpits, groin, neck, chest, and stomach).

Step 4: Shower

Following your dry brushing session, take a shower, preferably in lukewarm water, so you won’t irritate your skin further. This will give you a chance to rinse off all of the exfoliated skin cells and wash your body for cleanliness. In addition to cleaning your body after dry brushing, make sure to wash your brush as well to remove any lingering dead skin or dirt before its next use.

Step 5: Moisturize

After showering, your clean, exfoliated skin needs to be rehydrated, so applying a nourishing moisturizer or even a light layer of body oil to lock in hydration can further enhance the dry brushing benefits.

Step 6: Maintenance

Once you have a comfortable routine, you should maintain a consistent schedule for best results. Start by dry brushing two to three times per week for about five minutes per session. Pay close attention to any irritation or sensitivity you may have. If your skin has any sensitivity or reactions, stop dry brushing immediately. With consistency, you should start seeing results in two to four weeks (depending on how often you brush).

Tips for Finding the Best Dry Brush

Consider the following tips when selecting a dry brush:

1. Don’t skimp on quality material 

When it comes to material, quality is everything. It’s crucial to opt for a brush with natural bristles, such as boar or fiber bristles, rather than synthetic or plastic bristles. The natural bristles provide a gentle exfoliation on the skin, unlike the latter (which can cause irritation).

     2. Invest in a brush with a strap or handle

Investing in a dry brush with a strap or long handle can be extremely beneficial for hard-to-reach areas such as the back and lower legs. The added length or strap provides an extended reach, making it easier to maneuver, resulting in better exfoliation and blood flow. 

     3. Cleaning Instructions

Always check the cleaning instructions provided with the brush. Regular cleaning is pertinent to prevent bacteria buildup on the bristles, potentially causing an infection. 

Here are a few high-quality dry brushes we recommend made with eco-friendly materials and natural bristles:

The Skinny Confidential Butter Brush

Lansky recommends using any natural bristle brush for the process, finding the most comfortable product for your own use. She loves using The Skinny Confidential Butter Brush for its naturally soft boar bristles and long silicone handle for a comfortable grip (especially in hard-to-reach areas).

Buy Now The Skinny Confidential, $79

De La Heart Face & Body Bundle 

De La Heart offers several different options and designs for all of your dry brushing needs. If you’re looking to exfoliate your face and body, the Face & Body Bundle is an optimal choice. The mini brush has a sustainably sourced wooden handle and uses cruelty-free goat hair bristles for a softer touch. The body brush, on the other hand, has a natural canvas strap and uses cruelty-free boar hair.

Buy Now De La Heart, $56

Goop Ultimate Dry Brush

One dry brush consumers can’t stop raving about is the Goop Ultimate Dry Brush. Goop founder Gwenyth Paltrow is a huge fan of adding dry brushing to her own skincare routine, so creating a high-quality dry brush for consumers was a no-brainer. The dry brush has a long FSC-certified curved wooden handle and uses natural, biodegradable sisal fibers, resulting in smooth, luminous skin for its consumers.

Buy Now, Goop, $ 25

The post Explore The Benefits of Dry Brushing and Why We Love This Ancient Detox Technique appeared first on HUM Nutrition Blog.

Have you ever reached the point in your wellness journey where you want to try something new or you feel ready to take your wellness to the next level? That’s how I felt not too long ago when I decided it was time to embark on my first colonic. As a writer who’s passionate about wellness and exploring alternative health practices, I couldn’t resist delving into this often-discussed yet somewhat mysterious realm of detoxification. 

Make no mistake–HUM’s Daily Cleanse has my heart–and my liver, my skin, my lungs and other organs–but I was interested in experiencing a detox at this level. 

Buckle up as we delve into the world of colonics—a journey that promises more than just physical detoxification but also a deeper understanding of the body, mind, and the courage to embrace the unfamiliar.

The Why of My Colonic Journey

Embarking on this adventure wasn’t just about addressing physical health; it was a journey into the depths of my own comfort zone, pushing boundaries, and ultimately, embracing the unexpected. So here it goes, I’m going to take you through my firsthand experience of undergoing a colonic, demystifying the process, addressing common misconceptions, and sharing the surprising insights gained along the way.

The Start of my Colonic Journey

As I stepped into the quaint, warmly lit space of the wellness center, a sense of calm washed over me, instantly alleviating any lingering apprehension about my first colonic experience. The cozy ambiance could best be described as a familiar old friend setting the stage for what promised to be an intriguing journey into detoxification. 

I greeted by my therapist with a welcoming smile, and was swiftly guided through a brief overview of the procedure. Next, she instructed me to kick off my shoes and step onto the “vibrating machine.” This was unexpected. It was a platform-like machine that did what it said it would do–vibrate! “This helps to get things moving,” my therapist said with a grin, before leaving me for about fifteen minutes. Surprisingly, the experience was oddly tranquil, forcing me to be fully present as I stood there, gently shaking, feeling my insides preparing for the transformative journey ahead.

I knew I was making the right decision in trying this as I’ve had so many conversations about colonics with a friend who swears by them monthly. At any rate, with a knowing glance, my therapist (Desiree) suggested a quick trip to the restroom, explaining how the vibrating machine had its own way of nudging the body into action. And true to her words, a sudden urge emerged, prompting me to heed her advice before returning to the cozy treatment room. 

The Movement before the colonic

Clad in a gown reminiscent of a hospital gown, its open-back design a stark reminder of the vulnerability inherent in this wellness journey, I laid back onto the table ready to go–literally. After a few  moments of privacy, the therapist reappeared, signaling that the moment had arrived. Once more, she patiently walked me through the procedure, ensuring I was fully prepared as we embarked on this transformative path toward wellness.

The Colonic

Desiree advised me to begin with my knees bent and feet planted firmly on the table, a position designed to encourage the body’s natural release—a small yet significant detail that highlighted her attention to holistic wellness. For as much as she was delicate and calm, Desiree was a realist and candidly shared that first-time experiences with colonics might not always yield immediate results for a number of reasons. She emphasized the importance of a series of sessions to unlock the full spectrum of benefits and after that reassessing and  transitioning to a maintenance regimen. 

With a nod of understanding, I followed her instructions, turning onto my side as she skillfully introduced the tube that’s inserted into your rectum which is connected to another tube that’s connected to a closed system. This route (the closed system) is designed to offer precise control over pressure and water flow—a personalized touch that distinguished this experience from the more standardized open systems. To my surprise and comfort, Desiree remained by my side throughout the process, providing unwavering support, education, guidance and some good conversation. Throughout, she expertly navigated the nuances of the procedure, from easing the release of gas bubbles to adjusting pressure levels in sync with my body’s cues (and me telling her that I was ready for a release)—a testament to the tailored care and attention to detail inherent in the closed system approach.

During the colonic

During the course of the session–about 45 minutes or so, Desiree proved to be not only a skilled therapist but also a wellspring of  knowledge on digestive health. She shared some information that really shaped my understanding of bowel movements and their significance in overall wellness. Beside waxing poetic about the importance of regularity, Desiree highlighted the ideal frequency of multiple daily bowel movements, dispelling common misconceptions about the need for straining—a practice that can lead to unwelcome complications like hemorrhoids. And one wants that. I certainly don’t. Desiree’s words echoed with a profound truth: the rectum is an involuntary muscle, and forcing it into action is not the way. 

Beyond the mechanics of elimination, Desiree chatted about the pivotal role of diet in supporting healthy bowel habits– and she didn’t just talk about fiber. She informed me that over-caffeinating (I’m an avid coffee drinker) can dehydrate your bowels and have a negative impact on your regularity. Then boom! I felt a subtle shift within and, in a moment of revelation, I experienced the initial release—an unmistakable sign of progress. The cool thing about the closed system is the transparency and the fact that you can see what’s coming out. This is not for the faint of heart. In that instant, I had such an appreciation for the body and its intricate workings.

Colonic knowledge

I also learned that old stool can make a home in your colon, trapped within the pockets and the gentle power of the colonic water can help release those particles. Finally I learned from Desiree that when your colon or body is filled with waste, it can create brain fog. I thought to myself, there’s that gut brain axis talk again. But I couldn’t deny it. 

As my session wrapped, Desiree said chances are you’ll have another release upon completion of the colonic when you take a trip to the restroom. Sure enough–it happened. 

The Colonic Takeaway…

At the end I was not only happy to have gotten through the process with no issues, but I felt lighter–physically and mentally and asked myself why had I waited so long to take this step in my wellness journey. I couldn’t dwell on the past. Instead I looked forward and booked a second session with Desiree. I was so happy with the results and how I felt on the inside that I was sold on making colon maintenance a part of my wellness journey. I have to be honest–it may not be for everyone, but it was definitely for me and I recommend it to anyone who’s ever thought about it. Just like everything else in your life–your bowels need to be healthy too!

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Understanding Detox: A Natural Ongoing Process 

Detoxification is not a trend but a naturally occurring and ongoing process driven by vital organs such as the liver, kidneys, lungs, gut, and more. It involves metabolizing medicines, hormones, and food while eliminating environmental toxins like pollutants and pesticides. Contrary to popular belief, detox isn’t a quick fix or a trendy cleanse; it’s a continuous, natural body function.

Navigating Each Body Part’s Role in Detox

The Liver

A powerhouse in detox, the liver filters and detoxifies toxins, ensuring their safe removal. It processes toxins before reintroducing them into the bloodstream for circulation or elimination through sweat, urine, or bowel movements. More specifically, liver detoxification involves a two-step process. In the initial phase, the liver transforms toxins into less harmful forms. Subsequently, in the second phase, these altered substances are converted into water-soluble compounds, making them easily excretable through urine. Additionally, the liver produces bile, aiding in the digestion of fats and facilitating the elimination of substances through regular digestion pathways.

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The Kidneys

Purifying the blood by filtering out harmful substances, the kidneys excrete them in urine.  Specifically, the kidneys are responsible for removing naturally occurring internal toxins, such as urea and electrolytes, by filtering them out and excreting them through urine. Therefore, kidney function is also critical for electrolyte balance, fluid levels, and hormone regulation.

The Lungs

Often forgotten about is the lung’s role in detoxification. They expel internal toxins, including carbon dioxide and other waste gases, through the process of exhalation, ensuring the maintenance of a balanced and healthy internal environment.

The Lymphatic System

The lymphatic system, a crucial component of both the circulatory and immune systems, plays a pivotal role in detoxification. Responsible for flushing out toxins and transporting immune cells, this system also maintains fluid balance within the body. Supporting the lymphatic system through practices such as adequate hydration, regular exercise, dry brushing, and sauna sessions contributes to its optimal functioning and enhances the overall detoxification process.

The Glymphatic System 

The glymphatic system is a fascinating network in the brain that contributes significantly to the body’s detoxification efforts. While we sleep, this system becomes highly active, working to flush out waste products and toxins that accumulate in the brain throughout the day. It acts like a nighttime janitor, cleansing the brain by facilitating the flow of cerebrospinal fluid, which helps remove harmful substances and supports overall cognitive health. So a good night’s sleep not only rests the mind but also allows the glymphatic system to excel in its crucial detoxification duties.

The GUT 

The digestive system plays a crucial role in detoxification. Beyond its primary function of breaking down food, it actively participates in eliminating toxins from the body. Through processes such as nutrient absorption and waste excretion, the digestive system ensures the removal of harmful substances. One of the primary ways is through bowel movements. Additionally, the gut lining acts as a barrier protecting toxins and other substances from leaving the gut and entering the bloodstream. Plus, the gut and immune system work closely together with 70-80% of immune cells located in the gut.  If that’s not enough, the liver is also considered part of the gastrointestinal tract making the gut a powerful detox pathway. 

The Skin 

Our skin, the body’s largest organ, also plays a role in detoxification. Through sweating, it acts as a natural mechanism to expel small amounts of toxins. Pores open up triggering sweat glands and releasing substances like urea and salts, aiding in waste removal. Additionally, its continuous renewal of skin cells and efficient blood circulation are integral components of this natural defense, and our skin acts as a physical barrier. 

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Identifying Environmental Culprits

Escaping toxins entirely is challenging due to daily exposure to plastics, man-made chemicals, pollutants, pesticides, and mold. However, you can reduce your exposure to them with the following recommendations. 

Plastics for Glass 

Containing harmful chemicals like BPA, plastics can contribute to health issues. You may choose to opt for glass or stainless steel containers to minimize plastic use.

Man-made Chemicals for Non-Toxic Alternatives

Found in everyday products, these chemicals lurk in cleaners, makeup, toiletries, and furniture. Switching to non-toxic alternatives can reduce exposure.

Pollutants for Air Purification

Airborne pollutants from factories and vehicles are challenging to avoid. Using air and water filters at home can help in minimizing the inhalation of pollutants.

Pesticides for Food Quality 

Pesticides are found in our food supply and may be found in greater amounts in conventional food compared to organic foods. Over time, an accumulation of these pesticides may be harmful. If you are concerned, you may prioritize organic options, referring to lists like the “dirty dozen” and “clean 15.”

Recognizing Signs of Sluggish Detox

When the body struggles to efficiently detoxify, symptoms may manifest, including autoimmune diseases, inflammation, gastrointestinal issues, skin conditions, and more. If you’re experiencing any of the above, it is highly advised to speak with your doctor. 

Why nutrition is one of the best ways to support detox

Nutrition is a vital player in whole-body detoxification. Specific nutrients like B vitamins, prevalent in leafy greens and fruits, act as catalysts in detox processes. The inclusion of dietary components, such as phytochemicals in fruits and vegetables, and omega-3 fatty acids from fish, collaboratively enhances and supports the body’s intrinsic detox mechanisms. Notably, cruciferous vegetables contribute by providing sulforaphane, a compound promoting both phases of liver detox. This comprehensive understanding emphasizes nutrition’s active role in the entire spectrum of whole-body detoxification, solidifying its significance in overall health and well-being.

Even better, there are specific foods that may support the various organs and organ systems involved in detoxification through their unique properties. 

The Liver

Clinical research indicates that green tea, rich in antioxidants such as catechins, demonstrates potential liver protective effects by reducing oxidative stress, inflammation, and the risk of liver diseases, highlighting its favorable impact on liver health.

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Essential for the liver’s detoxification process, glutathione is a protein composed of amino acids, including cysteine, glycine, and glutamic acid. It functions as a potent antioxidant, and increasing its levels in the body can be achieved through the consumption of foods like whey protein and sulfur-rich vegetables also known as cruciferous vegetables such as broccoli, cabbage, kale, Brussels sprouts, garlic, and onions.

Chlorophyll, a natural pigment found in green vegetables such as celery and spinach, aids in detoxification by triggering the enzymes essential for the second phase of detox in the liver.

The Kidneys

Spirulina, a nutrient-packed green algae, may aid in eliminating environmental toxins and shield the liver and kidneys from potential damage caused by heavy metals.

Studies suggest that dandelion’s diuretic properties might aid kidney health by increasing urine production, potentially assisting in waste removal. However, conclusive evidence is lacking, necessitating further research to fully comprehend dandelion’s impact on kidney function.

Proper hydration plays a pivotal role in kidney health, facilitating the removal of waste through urine and ensuring open blood vessels for efficient nutrient delivery. Mild dehydration can lead to fatigue and impaired bodily functions. Consistent water intake supports the kidney’s waste removal system, emphasizing the importance of staying hydrated for overall kidney function. 

The Lungs

Vitamin C, as highlighted in studies such as those from MDPI and ScienceDirect, showcases the potential to support lung function, crucial for detoxification processes. Its antioxidant properties aid in combating oxidative stress, potentially contributing to healthier lung function, a vital element in the body’s detoxification mechanisms. 

Carotenoids, as identified in studies, have been associated with supporting lung function. While, other research, suggests their potential to contribute to improved lung health, emphasizing their role in maintaining respiratory well-being. However, more research needs to be done to better understand this relationship. 

Turmeric, as illuminated by multiple studies showcases its potential in supporting lung health. The research suggests that the active compounds in turmeric, particularly curcumin, may exert anti-inflammatory and antioxidant effects, contributing to improved respiratory well-being. In fact, turmeric’s bioactive components might modulate inflammatory pathways, offering a fascinating glimpse into the mechanisms underlying its positive impact on lung function.

The Lymphatic System

Water and adequate hydration play a pivotal role in supporting the lymphatic system, aiding in the circulation of lymph fluid to transport waste and toxins away from tissues, as noted in this study. The lymphatic system, crucial for immune function, relies on hydration to facilitate the removal of cellular waste and potentially supports the body’s natural detoxification mechanisms. 

The Glymphatic System

Omega-3 fatty acids have shown potential in influencing glymphatic function, which involves the brain’s waste removal system. While not directly associated with traditional detoxification, enhancing glymphatic activity through omega-3 intake may indirectly contribute to the efficient clearance of cellular waste in the brain, supporting overall cognitive health. 

The Gastrointestinal Tract 

Fiber emerges as a key player in maintaining gut health by promoting the growth of beneficial gut bacteria and regulating bowel movements. The fermentation of dietary fiber in the gut produces short-chain fatty acids, influencing the gut environment and potentially enhancing the detoxification process. Additionally, other research highlights the intricate interplay between fiber, gut health, and detoxification, emphasizing the importance of these mechanisms in maintaining overall well-being.

Pre and probiotics are essential for a thriving gut environment. Prebiotics act as nourishment for beneficial bacteria, aiding in their growth and ensuring a diverse and balanced microbiome. Probiotics, on the other hand, are the live microorganisms that contribute to this bacterial community, promoting gut health. Together, they tag-team to regulate bowel movements, keeping them regular and promoting a healthy digestive system. The immune system also benefits from their collaboration, as a robust gut microbiome is closely linked to immune function. This study explores, the intricate mechanisms of pre and probiotics are explored, suggesting their potential role not only in digestive wellness but also in supporting the body’s detoxification processes.

Ginger, a powerful digestive aid, has been studied for its positive impact on gastric emptying and motility. Its potential to ease digestion and enhance bowel movements is  in studies, suggesting that ginger’s beneficial effects on gut health may indirectly support the body’s natural detoxification processes.

Supplements that aid in detox 

Aside from food, specific nutrients, particularly those found in supplement form can be supportive in assisting the body’s natural detoxification pathways. Some of these include milk thistle, dandelion, artichoke, chlorella, and spirulina. 

Wingman

Wing Man, a potent supplement, strategically blends Milk Thistle Extract and Dandelion Root to fortify liver health and bolster the body’s natural detoxification mechanisms. Milk Thistle Extract, rich in the antioxidant compound silymarin, supports liver cells against oxidative stress, potentially influencing detox pathways. Dandelion leaf, abundant in prebiotic fiber aids elimination. While traditional uses associate it with increased urinary excretion. Together, these ingredients form a frontline defense, enhancing the liver’s innate detoxification abilities. 

Daily Cleanse 

Daily Cleanse, a comprehensive formula, combines 14 detoxifying agents, prominently featuring chlorella and spirulina, for gentle digestive support and radiant skin. This supplement actively supports the body’s natural detox processes, facilitating the elimination of impurities and addressing breakouts at their source for clearer skin from within. The inclusion of green algae aids in binding and eliminating impurities through normal digestive functions, contributing to overall detoxification. Additionally, a carefully curated herbal blend enhances the body’s innate ability to filter out toxins, while antioxidants and minerals work synergistically to promote a healthy skin appearance and support natural detoxification. 

Best Lifestyle Tips to Aid in Detox

Sleep Quality: 

Quality sleep plays a pivotal role in the body’s detoxification processes, offering the brain a 

chance to reorganize and eliminate accumulated toxic waste products, including the Alzheimer’s-associated protein, beta-amyloid. When sleep is inadequate, these essential functions are disrupted, allowing toxins to accumulate and contribute to various health issues like stress, anxiety, high blood pressure, heart disease, diabetes, and obesity. It highlights the importance of consistently getting 7 to 9 hours of sleep each night to promote overall well-being.

Stress Management: 

Stress emerges as a significant factor affecting detoxification, impacting essential free radical detoxifying enzymes like glutathione peroxidase, catalase, and superoxide dismutase. This depletion leads to oxidative burden, a factor implicated not only in stress but also in the development of various disease states. Recognizing the link between stress and compromised detoxification reinforces the importance of managing stress for overall health and well-being. Daily practices like meditation, journaling, yoga, or walks may help reduce stress and mitigate its impact on detox pathways.

Exercise: 

Regular exercise and induced sweating have been suggested to play a role in the detoxification process. Additionally, physical activity may positively impact lymphatic drainage, contributing to the removal of waste products from the body. However, there is a need for further research to gain a comprehensive understanding of these relationships.

Body Detox In Summary 

Our bodies are naturally equipped with intricate systems for detoxification, involving organs like the liver, kidneys, lungs, and lymphatic system. While these organs work continuously, modern life exposes us to toxins, prompting the need for additional support. Lifestyle changes, including dietary choices and supplements like Wing Man and Daily Cleanse, can support these processes. Identifying environmental culprits, recognizing signs of sluggish detox, and prioritizing factors like sleep, stress management, and exercise contribute to overall well-being. By embracing these practices, we support our bodies to detoxify naturally. 

The post How To Detox The Body One Section At a Time (and How to know it’s time for a reset) appeared first on HUM Nutrition Blog.

Actually, dessert stomach is a term that names the phenomenon of being completely full after dinner… but moments later feeling like there is room for a sweet treat, explains wellness expert Karen Thomson, founder of the The Sugar Free Revolution and author of Sugar Free: 8 Weeks To Freedom From Sugar and Carb Addiction. 

“While not medically recognized, it does encapsulate the common experience of feeling like you can still eat dessert despite having had dinner.” Specifically, a substantial dinner that has left you feeling ‘full’, or like you’ve eaten ‘enough’. 

But what is it about sweets that can make us feel hungry again? Ahead, learn what causes dessert stomach. Plus, the potential health benefits of forgoing a sugar-laden last meal and tips on how to do just that. 

The Causes of Dessert Stomach

The sensations associated with dessert stomach are caused by emotional, psychological, social factors — they are not driven by physical changes. 

The human body has just one stomach, explains registered dietitian Bonnie Taub-Dix, RDN, author of Read It Before You Eat It. The food you eat for breakfast, lunch, dinner, and dessert all goes to the same place, she says. So, “there is not literally a separate stomach or separate portion of the stomach reserved for dessert.” Further, the stomach is not literally augmenting its shape while you sit at the dinner table to make room for a sweet treat, she says. 

Typically, people have dessert not because they have room for dessert, but for other reasons, according to Taub-Dix. “Sometimes people eat dessert because they see something that they want for dessert in their pantry or freezer, or on a dessert cart at a restaurant,” she says. Other times, people have dessert because it is included in their meal and convince themselves it would be a waste of money and of food itself to go without it, she says. 

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It is also common for people to have dessert simply because the people they are eating with are having dessert. Eating is an incredibly social activity in most cultures, explains Taub-Dix. As such, it is uncommon for part of a group to have dessert, while the other half abstains. Much more common is for everyone at the table to order something, she says. 

“Sometimes people simply have dessert because they are in the routine of having dessert,” Taub-Dix says. Fact is, someone who grew up eating dessert after every meal is more apt to have dessert following dinner because they have become mentally and physically accustomed to believing that a meal is not done unless dessert has been had, she explains.

Dessert Isn’t Bad — But There Are Perks To Cutting Out Sugar 

No broad-sweeping claims can be bad about dessert being either bad or good. After all, the most healthy thing is consuming things in moderation. As Taub-Dix puts it, “It’s one thing to have dessert on an occasion, but quite another to make a habit out of eating dessert or to eat it just because other people are,” she says. That said, there are some serious health benefits associated with reining in your dessert desert habit — as well as cutting back on sugar in general. 

How Sugar Works in Your System

Whenever you eat sugar, it immediately gets absorbed into your bloodstream, causing your blood sugar levels to spike. In response, your pancreas releases a hormone called insulin whose function is to absorb the extra sugar (or glucose) in the body. Once insulin has done its job, your blood sugar levels drop back to their normal, pre-dessert level, Thomson explains. Therefore, when you eat sugar you get a sugar rush immediately followed by a sugar crash, which often leaves you feeling low energy, she says. 

So, when you stop eating (as much) sugar, you get off the sugar-induced energy roller coaster which helps reduce symptoms of sluggishness, lower energy, and poor mood. Indeed, “one of the short term benefits of reducing sugar intake is more stable energy levels, improved concentration, and a general feeling of wellbeing,” says Thomson. 

Long-Term Sugar Reduction

Longer term reduced sugar intake is associated with even more benefits. “People who consume less sugar have a reduced risk of chronic diseases, such as obesity, type 2 diabetes, and heart disease,” says Thomson. Indeed, research has found time and time again that reducing sugar intake is associated with reduced risk for obesity and cardiovascular disease.  

Sugar and Inflammation

Sugar also has an inflammatory effect on the body, according to Taub-Dix. Per research published in 2022 in the journal Frontiers in Immunology, excessive intake of dietary sugar leads to an increase in pro-inflammatory proteins in the body (called cytokines), which can lead to chronic inflammation as well as insulin resistance. On the flip side, “when someone cuts out sugar they can help reduce systemic inflammation,” she says. 

A reduction in inflammation can be especially life changing for individuals with inflammatory conditions like rheumatoid arthritis, inflammatory bowel disease, psoriasis, to name just a few. Though, even people without inflammatory diseases can experience anti-inflammatory benefits such as reduced fatigue, less joint pain and stiffness, improved cognitive function, and better gut health, says Taub-Dix. That’s right, reducing your sugar intake can help improve your gut function. Sugar can disrupt the gut barrier, she says, which can cause gut permeability which interferes with the gut function. 

“People who cut back on dessert intake or sugar intake through other means, help decrease their risk for dental problems, improve their skin health, and support their weight loss or maintenance goals,” says Thomson. 

Exactly How To Stop Desert Stomach and Cut Back On Sugar 

Not to be the bearer of bad news, but while cutting back on sugar intake can offer some serious benefits, it won’t be easy. 

“Sugar impacts the brain’s reward pathways similar to the way certain drugs do,” says Thomson. “It triggers the release of dopamine, a neurotransmitter associated with pleasure and reward, which leads us to crave more and more of it.” The addictive nature of sugar, combined with societal prevalence and emotional connections to food, makes reducing sugar intake a challenging task, she says. 

To make it easier, adhere to these tips: 

1. Think About Your Dessert Habit

Given that people eat dessert for all sorts of reasons that have nothing to do with hunger, Taub-Dix says it can be helpful to think about the real reasons you eat dessert when you do. Awareness, as they say, is the first step towards change. 

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Ahead, some questions you might ask yourself to better-understand the reasons you personally eat desert and have dessert stomach: 

• What emotions typically accompany my pre-, mid-, and post- dessert experience? 
• How was dessert regarded in my household growing up? How about my current household?
• Are there particular settings or occasions where I am more likely to eat dessert than others? 
• What do you typically eat and drink surrounding dessert? 

2. Note How Much Sugar You’re Eating (Outside of Just Dessert)

You know that there is sugar in your cheesecake and ice cream (duh). But did you know that there is sugar in your non-dessert foods like salad dressing, morning yogurt or cereal, and all your condiments, too? 

“Most people don’t have any idea how much sugar they are actually eating,” says Taub-Dix. That’s why “it can be helpful to do an inventory of the foods in your fridge and pantry to get a sense of just how much sugar you’re eating outside of dessert,” she says. 

As you scan the labels, keep in mind that sugar isn’t just spelled s-u-g-a-r, she says. “Sugar is the master of disguise, and often appears by other names on ingredient lists.” Any ingredients that contain the word syrup, end in the word ‘ose’, or have the word sugar in them are all sugar, too. 

Once you get a sense of where sugar is sneaking into your diet, you can course-correct by buying lower-sugar substitutes. For instance, you might replace your flavored yogurt with plain yogurt, high-sugar cereal with a healthier option, and regular peanut butter with a natural (no-sugar added) option. 

3. Become Accustomed To Your Own Hunger Cues

People don’t typically eat dessert because they are physically hungry, they eat it for a handful of other social, emotional, and psychological reasons, says Taub-Dix. While occasionally eating for these reasons is no big deal, making a habit of it can cause people to lose touch of their internal hunger cues. 

“When we are hungry our body lets us know, and when we are full our body lets us know,” she says. Re-learning this language can be helpful for people looking to cut back on dessert intake, as well as those otherwise prone to over-eating. 

While everyone has their own particular set of hunger cues, most commonly people will experience symptoms such as low energy, generalized fatigue, trouble concentrating, sensation of thirst, stomach growling, headaches, shakiness, and cravings for a particular nutrient or food group when they are hungry. Meanwhile, people typically experience leveled energy, physical comfort, a sensation of satiety, and decreased interest in the food on their plate when they are full. The presence or absence of these cues can work together to help you make an informed decision about whether or not you eat dessert, says Taub-Dix. 

Depending on how divorced you are from your body-talk, she notes it can be helpful to keep a food diary where you keep track of these sensations. It can also be helpful to eat more slowly, forcing yourself to do a full-body scan every few minutes so you can notice any changes in hunger level. 

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4. Prioritize Protein and Fiber To Help Curb Dessert Stomach

“Sometimes, sugar cravings are due to a lack of certain nutrients,” says Thompson. “So making sure that you eat a diet rich in proteins, healthy fats, and fiber can help reduce cravings for sugar,” she says. 

Actually, increasing your overall protein and fiber intake is likely a good move whether you’re trying to cut back on sweets or not. Research suggests that up to 46 percent of people do not consume enough protein on a regular basis, while an estimated 95 percent of adults do not meet the Institute of Medicine’s recommendation that women get 25 grams of fiber per day and men get 38 grams. 

Foods like legumes, whole grains, fish, and dark leafy greens are high in both fiber and protein, so pack a two-for-one punch by implementing these tasty eats. 

5. Plan Ahead 

Sure, a spontaneous sweet every now and then ain’t so bad. But when possible, Taub-Dix says it’s best to know ahead of time when you’re going to eat dessert so you can plan your meal accordingly. Specifically, you want to prioritize protein and healthy fats, she says. 

“Eating protein and healthy fat during dinner helps slow down the digestion of any dessert that follows,” says Taub-Dix. These macronutrients work together to slow down the absorption of sugar into the bloodstream, which helps reduce the severity and symptoms of sugar spikes, she says. 

Given that a sugar spike always leads to an energy-wiping sugar crash, this plan also helps ensure that you’ll still have energy to chat and laugh with your dinner mates even after the check has come. 

FAQs on Sugar Cravings

1. Why do I crave sugar in the afternoon?

Sugar cravings in the afternoon are often caused by a drop in blood sugar or energy levels due to a carb-heavy lunch or lack of protein. Balance meals with protein, healthy fats, and fiber to maintain steady energy.

2. How can I stop sugar cravings without feeling deprived?

Replace sugary snacks with naturally sweet alternatives like fruit paired with protein (e.g., apple slices with almond butter). This satisfies your sweet tooth and keeps your blood sugar stable.

3. Does stress cause sugar cravings?

Yes, stress can increase cortisol levels, which may drive sugar cravings as your body seeks quick energy. Manage stress with activities like yoga, deep breathing, or a walk outside.

4. Are sugar cravings a sign of nutrient deficiency?

Sugar cravings can sometimes indicate low magnesium or chromium levels. Incorporate foods like dark leafy greens, nuts, seeds, and whole grains to support these nutrient needs.

5. What’s a good strategy for cutting back on sugar?

Start by reducing added sugars gradually and reading labels to avoid hidden sugars. Opt for whole foods and use spices like cinnamon or vanilla to add natural sweetness to meals and drinks.

The Bottom Line on Dessert Stomach

Dessert stomach, or the sensation that there is always room for desert, is a super common phenomenon amongst people with a sweet tooth, those who love eating out, and anyone who grew up in the house where desert was a given. 

While the occasional post-meal sweet treat can be part of a healthy lifestyle, given the health risks of a high sugar diet, it becomes a problem when it becomes an imperative. 

That’s why experts say the best thing is to become aware of dessert and sugar intake, tune into your hunger cues, then prepare your body for dessert when possible by prioritizing absorbent-slowing macronutrients. 

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