Healthy start to the year ahead

The Christmas period is normally associated with bingeing on food and drinking in excess. Meals and drinks that are usually not part of one’s dietary regimen regularly find their way onto the plates. Be it that extra glass of wine at the company party, that piece of greasy, deep fried chicken and of course lots of the Kenyan favourite nyama choma.

Thankfully, the festivities are now over and it is time to quickly employ a detox regime to remedy the extra work that you have been putting on your system.

Detox, according to nutritionist Kate Kibarah, Owner of Kate’s Organics, is the natural process that helps the body get rid of unwanted substances and waste.

“Detoxification is a process of internal cleansing. Problem is, it is hard to know when our internal cleansing organs are not functioning properly or when our cleansing systems are not working or are actually causing more harm to the body,” says Faith Kariuki Biongo, a nutritionist with Afya Bora Nutrition and Wellness Centre.

There is a common misconception that it is something that has to be initiated by external factors like diets yet, according to Ms Biongo, when people detox they are simply helping the body to improve and optimise its own detoxification system.

Tips for a healthy detox plan

“Detoxing the body should be a lifestyle,” says Ms Kibarah. Incorporating foods and fluids into one’s diet will help the liver, skin, gastrointestinal tract and urinary system to function optimally throughout the year. She advises that when one picks a detox diet, it should be one that is sustainable throughout the year.

“Juicing which is popular with people is not sustainable and I would not advocate for it unless it is done under the supervision of a physician,” she says.

Ms Biongo says that detox diets lack supporting factual evidence or articulate justification. Though most are harmless, some that result in nutritional deficiency should be avoided. “Extended periods of an all liquid diet should be avoided,” she says.

But being able to tell the difference between a good diet plan and one that is not healthy is usually a challenge for most people.

“Detox diet that calls for consumption of extremely limited foods can lead to dehydration, lower blood glucose, deplete electrolytes and impair normal bowel function,” explains Ms Biongo. “A person who goes on such diets repeatedly may run the risk of metabolic acidiosis.”

This means a disruption in the body’s acid base balance which results in excessive acidity in the blood. In extreme cases, this can lead to coma and death.

However, a good detox diet can help to reboot the system especially after the excesses of the holiday season. To help the body’s detox engine function, Ms Kibarah says the body needs water, foods high in antioxidants and exercise. In addition, sleep and regular medical check-ups will keep the body in tip-top shape throughout the year.

Foods that aid in detox

The easiest way to get into the detox lifestyle is to gradually introduce foods like vegetables into your daily meals. Ms Kibarah says that one should start with foods from that group that they enjoy in order to ease the process.

“If you are not a fan of terere then start with something else like spinach before incorporating the rest,” she says.
The food groups to include in your detox lifestyle will include lots of vegetables. They can be in the form of salads before, during or after your meal that can be eaten raw or steamed.

High fibre foods in moderation

Replace white rice for brown rice, white bread for whole wheat bread and refined ugali for brown ugali. When juicing fruits, it is best to use all of the fruit rather than discarding the pulp. The pulp has nutrients and can be used as an ingredient in baking tarts or other fruit-based pastries.

Drink enough water and fluids. It is advised to take plenty of water but do remember too much water can lead to an electrolyte drain in the body.

With all these food groups included in your daily meals, cutting down on processed foods, alcohol, greasy and deep fried foods and red meats, you will be on your way to a healthy, toxin-free year so start your new lifestyle today and see how you feel and look at the end of the year.

Exercise

Exercise is an essential part of helping the body get back into shape and also to keep fit. Fitness instructor and Jungle Fitness Kenya proprietor, Raphael Mirema, gives us tips for January to help you get back in shape without having to break the bank.

Do-it-yourself activities

These are the simple workouts one can do alone at home. They can further be categorised into simple exercises like planks, push ups, pull ups and press ups.

The second category would be jogging, running and power walks. “All you need are proper shoes and water,” says Mirema.

Swimming falls in the third category. It is usually cheaper than a full gym membership and if you are a member of a club, it comes as part of the package. If you have been avoiding the pool and leaving it for the children, this year make a point of swimming at least once a week.

The last would be using basic equipment you have invested in like skipping ropes, exercise balls and rollers to exercises indoors or in your backyard.

For those who prefer to work out with company, then you can rally family, friends or even neighbours to join you. Walking, jogging, running, cycling and outdoor fitness events are available to choose from.

Jungle Fitness is hosting an outdoor fitness boot camp at the end of January to give enthusiasts a chance to get together and get in shape as a group.

January signifies getting back to work with the usual hassles of the workplace. When you are pressed for time and cannot seem to squeeze in a workout for the first few weeks of the year, the workplace can be a fitness ground. Take the stairs rather than using the lift. The more the flights, the more the workout.

Cycle or walk to work. Park the car outside city limits (this might even be cheaper for those who use public parking) and save on high parking fees as you get healthy in the process.

Walk to deliver a message to a colleague at a different desk or floor. It is easy to draft an email or make a call, but some walking would have added value of face-to-face communication and basic exercise.

Last on the list of workplace exercise that do not take away from your schedule is to go and pick up your lunch instead of sending the messenger or a colleague. To save on time, you can call and order in advance so all you will do is walk to the restaurant and pick it up.

If you have a little extra time after your meal, taking a walk helps the digestion process.

Household chores can also be mini-workouts. You can mow the lawn rather than pay someone to do it.

This can give you up to half an hour of walking depending on the size of the lawn. Do some gardening, walk the dog, play with the kids and walk them to their bus pick-up point or take up any chore that will keep you active.

However, for those who prefer a more regimented workout routine, home exercise videos come in handy.

Tailored to suit the space and constraints of your home, aerobics, zumba, yoga or pilates videos are available online or at any fitness outlets.

This article was first published in the Business Daily.