Long weekends are a time of celebration, calorie rich (but nutrient deficient) foods, and if you unleash the inner party animal, copious amounts of alcohol. With all this celebrating, the long weekend can leave you feeling a little worse for wear and all partied out. Here are 5 tips to detox after a long weekend to get you back to feeling your tip top best and back to beast mode in the gym:
A pretty obvious one to start off the list, but nothing does more wonders for your body than what a restful night’s sleep can do. Dr. David Duizer recommends 8-10 hours sleep for at least 5 nights to return your body to it’s natural circadian rhythm. Sleep also promotes physical and mental well being. Repairing damaged cells and refreshing the mind.
Detox Tip: Sleep in a dark room with no distractions. Aim to sleep as long as you can, allowing yourself to naturally awake.
#2. Drink coconut water
Coconut is a powerhouse fluid, jam packed with electrolytes essential for re-hydration. Also known as ‘mother natures’ sports drink, this super fluid has more benefits than any other sports drink on the planet. Barbara Mendez, RPh, MS, a NYC-based nutritionist and registered pharmacist says, “Fresh coconut water has not been pasteurized, therefore it contains enzymes that help to detoxify and repair the body”.
Detox Tip: Consume a glass of coconut water before bed after a big night out and have with breakfast the next morning. Have a few glasses throughout the day (or normal water) to flush out built up toxins from rich foods and alcohol.
#3. Replace lost nutrients and vitamins
With the lack of nutrient enriched foods over a long weekend, it’s very important to replenish depleted nutrients and vitamins which are essential for cellular health. Broken down cells need these nutrients and vitamins as building blocks for cellular repair. Also helps to ward off illness.
Detox Tip: Take a multivitamin supplement along with an omega 3 supplement. Consume wholefoods and stay away from starch enriched carbohydrates such as breads, pasta and potatoes. Try and eat meals comprised of a lean protein source, good fats and plenty of green vegetables or salad. For a good nutrient kick, try a green smoothie with kale and/or spinach, apple, cucumber and pineapple.
#4. Consume foods rich in antioxidants
Antioxidants rid your body of free radicals accumulated over the long weekend. Free radicals are harmful to your body and need to be regulated through diet.
Detox tip: Get you fruit and vegetable fix! Green tea is also a rich source of antioxidants. Aim for 2-4 cups of green tea each day.
Even though you may not feel like it, a little exercise is better than none. Your first session back isn’t about setting new personal bests, but more about keeping your training routine intact. You may even surprise yourself of how good you feel after your training session. Nothing gets those endorphins rushing like exercise does, and you’ll feel great from knowing that you’ve done something positive for your health after a long weekend of partying!