7-day detox challenge to kick-start your healthy life

If you've been following along, we've already talked about some of the most effective detox superfoods and meal plans to reset your body. Now, let's take it a step further with a 7-day detox habits challenge designed to help you adopt healthier habits that can benefit your overall health, especially after the age of 35.

Detoxing doesn’t have to mean extreme lifestyle changes, and it certainly doesn’t have to be a hard challenge. You can implement healthy eating, small mental toughness techniques, and some new workout routines to make it work. Whether you’re looking to improve your mental health, enhance your immune system, or lose a few pounds, this challenge is the best thing you can do for yourself!

Let's dive in!

Why This Detox Matters for Women Over 35

Women over 35 often experience shifts in their metabolism, skin, and energy levels. A detox plan like this, focusing on healthy habits, proper hydration, regular exercise, and the consumption of whole foods, can improve mental health, reduce stress, and combat the negative impact of things like added sugar and ultra-processed foods. By sticking to these detox habits, you are resetting your body and mind, giving yourself the tools to maintain a healthier lifestyle.

7-Day Easy Detoxing Habit Challenge

#1: Start Your Day with Hydration

Goal: Hydrate to flush out toxins and support your body’s detox process.

Steps:

Drink a glass of warm water with lemon juice as soon as you wake up. This simple step supports your digestive system and immune system, and it helps to balance your body temperature, first thing.
Hydration is key, so aim for enough water throughout the day, targeting at least 8 cups. If you like, add some herbal tea for extra antioxidants and relaxation.
This simple habit sets the tone for the rest of the day and prepares your body to take on the detox plan.

#2: Move Your Body for 20 Minutes

Goal: Start introducing daily movement into your routine to help your body burn water weight and fatty acids.

Steps:

Aerobic exercises brisk walking, jumping rope, or a 20-minute to 45-minute workout session if you feel up for it. These activities boost circulation and are perfect for anyone who’s trying to make a change without a hard challenge.
Movement helps with blood sugar regulation and supports fat loss while boosting physical health and emotional health.
Whether you’re doing jump rope or a simple bodyweight workout, you’ll be activating muscles, boosting metabolism, and creating new habits.

#3: Cut Back on Sugar

Goal: Reduce added sugars and ultra-processed food to allow your body to focus on detoxification.

Steps:

Eliminate sugary snacks and drinks, replacing them with whole fruits, skinless chicken breast, or other lean proteins. This helps balance blood sugar and keeps your energy steady throughout the day.
Use natural sugars like honey or stevia if you absolutely need a sweet treat. Aim for a clean eating day with unprocessed foods, and whole grains like brown rice and sweet potatoes.
Reducing sugar intake will support your digestive system, cut down on water weight, and protect against conditions like heart disease and high blood pressure.

#4: Focus on Gut Health

Goal: Boost digestion by adding probiotic-rich foods to your meals.

Steps:

Incorporate good bacteria into your meals through fermented foods like kimchi, sauerkraut, or probiotic yogurt.
If you're not into fermented foods, consider a probiotic supplement. These support a healthy gut microbiome, which can improve your skin problems, digestion, and immune system.
This step is key to improving emotional health and mental health, as research shows a connection between gut health and mood regulation.

The Best Prebiotic and Probiotic Foods for Gut Health

#5: Stress Less and Rest More

Goal: Take time to de-stress and practice relaxation techniques.

Steps:

Take at least 10 minutes today for deep breathing or meditation. This can be a simple as deep breathing exercises where you inhale for 4 seconds, hold for 4, and exhale for 4.
Engage in some mental toughness activities like journaling or light yoga to help you stay grounded and calm.
Lowering stress levels is essential for detoxing the body of toxins, which means your body will work more efficiently to process toxins and eliminate them.

#6: Prioritize Sleep for Detox

Goal: Focus on getting enough rest to support the body's natural detoxification process.

Steps:

Aim for 7-8 hours of sleep to give your body the time it needs to recover, heal, and detox naturally. Sleep is one of the most important aspects of a detox diet as it allows the body to flush out toxins.
Create a bedtime routine that minimizes screen time and promotes relaxation. Consider using calming scents, reading, or listening to herbal tea.
A good night's sleep will also help you maintain healthy calorie intake and regulate fatty acids in the body, boosting your metabolism.

#7: Eat Whole, Nutrient-Dense Foods

Goal: Fill your plate with whole foods to nourish your body and promote detoxification.

Steps:

Plan your meals around whole foods like leafy greens, fruits, lean proteins like skinless chicken breast, and healthy fats such as olive oil, avocado, or nuts. These nutrient-dense foods are great for digestive system and overall health.
Avoid processed snacks, and aim to keep your meals balanced with healthy fats, lean protein, and whole grains.
As you finish the challenge, be proud of your efforts and track your progress photos to see the physical changes!

Helpful Tips for Success:

Stay consistent: Consistency is the key to success, so don’t stress if you slip up—just get back on track the next day.
Keep it social: Share your journey on social media, connect with others doing the challenge, and keep each other motivated.
Consult a healthcare provider: If you have any medical conditions, make sure to talk to a healthcare provider before starting a specific diet or detox plan.

Ready to Start?

Challenge yourself to make these small changes over the next 7 days and feel the difference! Remember, detoxing isn’t about quick fixes—it’s about healthier habits that will carry you into a more vibrant future. Whether you’re using this as a 7-day challenge or a long-term detox, you’ll find that a healthy diet and regular exercise go hand-in-hand with boosting your physical health and mental toughness.