At the beginning of this year, what better way to start than by adopting new lifestyle habits to age well and in good health! The 12-week MJ detox formula allows us to achieve this, step by step, without feeling like we have to change everything at once. To this, I wanted to add a few small gestures to take daily, every week, to enhance these changes and benefit from maximum benefits for our overall health.
Week 1 - Systems: Good hydration, aim for 2 liters per day*
We know that a healthy gut will reflect on our overall health, both physical and mental. Along with the addition of essential fiber, to facilitate their work and improve intestinal transit, good hydration is essential. If you are not used to drinking a lot of fluids, you can gradually increase by one more cup each day until you reach the recommended 2L. 1
*Always follow your doctor 's recommendations based on your health condition. Some people with heart problems must not exceed a specific limit established by their doctor.
Week 2 - Energy: Replacing less good drinks with better ones
Continuing with the theme of hydration, in addition to quantity, let's now aim for quality. It's true that it's not easy to have to cut out something you really love. That's why I find that with the addition of the Fountain of Youth, which is so pleasant to drink, it's the perfect time to make the substitution with a beverage that's a little less interesting in terms of nutrition.
Week 3 - Digestion: Dry Brushing & Exfoliation
Now that the intestine is eliminating well, it is time to introduce supplements to help our liver get rid of our accumulated waste. However, let's not forget that the skin is also an eliminatory organ that can help eliminate this waste. This is why it is important to take care of it by exfoliating at least once a week (with Oxypur or Coco, for example) or by daily dry brushing which gets rid of our dead skin in addition to stimulating the movement of the lymph, therefore doubly interesting from a waste elimination point of view!
Week 4 - Digestion: Do not snack between meals
With protein to start our days, it will provide more stable energy in the morning, and it's a safe bet that we won't need to snack until our next meal. Traditional breakfasts, which are high in carbohydrates, can make blood sugar unstable, which can lead us to eat to avoid a "crash." When we focus on protein and healthy fats, such "crashes" don't occur. This is therefore the ideal time to try not to snack between meals and thus improve our metabolic health.
Week 5 - Supplements: Exposure to sunlight
We know that in winter, vitamin D production is not occurring, which explains the importance of supplementation. However, exposure to sunlight goes far beyond vitamin D. Indeed, when sunlight reaches the retina, the nerve impulse that is created will reach the pineal gland, which will take care, among other things, of regulating the circadian cycle by producing melatonin, allowing for better sleep. Exposure to light, according to the principles of light therapy, obviously helps improve mood and can also have an impact on the immune system, blood pressure, hormonal balance, metabolism, etc. 2,3 So think about going outside. It can be as simple as settling down under a blanket to drink a nice matcha in the sun!
Week 6 - Metabolic Health: Open windows for 5 minutes every day
To go hand in hand with metabolism, why not increase the quality of the air we breathe, since oxygen is essential, among other things, for several chemical reactions in energy metabolism. Opening the windows for just 5 minutes a day will already make a big difference in indoor air quality. Poor air quality can have impacts on the respiratory system, sleep quality, and concentration. 4
Week 7 - Energy: Get Moving!
With all the changes that have been incorporated, the addition of electrolytes and the B complex may give you the little boost you've been missing to find the energy to move. And I'm not talking about going to the gym for an hour every day, but simply moving your body. Go at your level, with easily achievable goals. It could be a 10-15 minute stretch in the morning (like what Jacynthe suggests here ), going for a short walk around your neighborhood, going up and down the stairs a few times in your home, or simply vacuuming while dancing! The important thing is to move!
Week 8 - Good Fats: Mindful Eating
Basically, what this means is eating with pleasure. We remove distractions like screens and eat slowly, savoring each bite. We connect with our emotions and eat to our fill without worrying about calories, because food is so much more than that. What's more, when we eat in a good frame of mind, our digestion improves, since we secrete all our digestive juices more easily than when we are in a stressed state. So it really pays to take the time to enjoy all the good foods, such as those offered at MJ Grocery.
Week 9 - Sleep: Go to bed early, at a fixed time
For many, sleep is considered a waste of time, but it is so important for our overall health! Good sleep has benefits on metabolic health, mood, systemic inflammation, the immune system, and more. 3-5 By setting a regular bedtime to establish a routine and early enough before midnight, we increase our chances of achieving deeper, more restorative sleep, especially if we accompany this habit with the supplements suggested this week.
Week 10 - Stress: Breathe in an essential oil for one minute
Adaptogens, like the ones suggested this week, are sure to help you cope with stress more easily on a daily basis. With our busy lives, we may also need to take a minute to refocus. When you feel the need, choose an essential oil you enjoy (even better if it's calming, like lavender, Roman chamomile, or neroli, for example) and take the time to smell it while practicing abdominal breathing for 1 minute to help activate the vagus nerve and calm our nervous system. Taking this minute, a few times a day, could make a big difference in your well-being.
Week 11 - Physical Performance: Paying Attention to Your Posture
Posture plays an important role in healthy aging and staying fit. Good posture reduces the risk of developing chronic pain, but it goes far beyond that. In fact, posture can even influence breathing, digestion, and mental health! 6 So remember to sit up straight throughout the day.
Week 12 - Mind, Sight, Skin, and Heart: Practicing Gratitude
When we reflect on our day, it's often the moments that come to mind that go less well. Instead, writing down or simply remembering the good moments of the day, even small ones, can help us change our entire perspective. Our thoughts are creative, and it's important to cultivate the best ones so we can thrive.
References
1. Canada, National Defence (August 25, 2022), “Health Promotion - Stay Healthy by Staying Hydrated,” Government of Canada, Accessed December 30, 2024.
https://www.canada.ca/fr/ministere-defense-nationale/organisation/nouvelles/nouvelles-regionales/sentinelle-ouest /2022/08/gar dez-votre-sante-a-flot-en-vous-hydratant-bien.html#:~:text=En%20plus%20de%20consommer%20des,1%20litre%20pour%20les%20enfants.
2. Folliard, Thierry. “Luminotherapy,” Passeport Santé. December 14, 2012. (Accessed December 30, 2024) https://www.passeportsante.net/fr/Therapies/Guide/Fiche.aspx?doc=luminotherapie_th
3. Béringhs, Nathalie. “Sleep Hygiene, Circadian Rhythm and Metabolic Health,” ANAQ. (Accessed December 30, 2024) https://anaq.ca/texte-avance-pour-therapeutes-ou-profesionnels-de-la-sante/rythme-circadien-et-sante-metabolique/?highlight=sleep
4. Cliche, Jean-François. “Open the windows even in winter?”, Le Soleil. November 18, 2023. (Accessed December 30, 2024). https://www.lesoleil.com/actualites/verification-faite/2023/11/18/verification-faite-ouvrir-les-fenetres-meme-en-hiver-CH3NSY TZHVGOVJCSE2R6Z7EKDY/
5. Bourdua-Roy, Èvelyne. “How Sleep Can Help You Stay Slim or Make You Diabetic,” Vitalité Québec. September 12, 2023. (Accessed December 30, 2024). https://vitalitequebec-magazine.com/comment-le-sommeil-peut-vous-aider-a-rester-mince-ou-a-vous-rendre-diabetique/
6. Austin, Daryl. "Adopting Better Posture Can Improve Your Overall Health," National Geographic. August 22, 2024. (Accessed December 30, 2024).
https: //www.nationalgeographic.fr/sciences/sante-medecine-corps-adoption-une-meilleure-posture-peut-ameliorer-votre-sante-generale
Maison Jacynthe disclaims all liability. All information contained on this page is not intended to replace justified allopathic treatment or to disregard the expertise of the medical profession. It is up to each individual to take charge of their own health, to inform themselves, and to make the necessary changes to improve their condition. Therapeutic supervision by a qualified health professional is obviously recommended.
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