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When you're feeling run down, lethargic and just plain sludgy, detoxing can feel so good! What's great too is that you can do an easy and effective body detox this week without expensive supplements or visits to the day spa. Here's how.

1. Visit your pantry. Move anything processed or canned to the back of the cupboard. Move the dried legumes and whole grains forward.

2. Check that your fridge is full of fresh raw vegetables, fresh fruit, raw nuts and high quality organic eggs, meat and seafood.

3. Ensure that you have plenty of filtered water on hand.

4. Plump up your pillow for an extra hour or so of sleep every night you're detoxing

5. Re-discover all those calming meditation CDs

6. Dust off your yoga mat and sports gear.

The theory behind detoxing is to give your body a rest from the daily assault of pollution, and help it throw off stored toxins. A successful detoxification should see you feeling more lively and energetic with each passing day. If you feel nauseous then you're going at it too hard, and overloading your body's natural detoxification mechanisms.

Let's get to work! Here are the body's detoxification pathways we're going to engage:

CELL TOXINS are expelled into fluid that surrounds all our body tissues. Muscle movement then propels them towards lymph vessels, blind ended tubes that clear toxins and pathogens before returning the fluid to the bloodstream. Plan to take a long walk in nature every day of your detox, or if possible, visit your favourite masseuse. Yoga is great too.

BILE is produced by your liver not just to emulsify fat in your diet, but also to absorb and remove fat soluble toxins for disposal. But bile can be recycled back to your liver (still loaded with toxins) if there isn't enough fibre in your diet to carry it out of your body. While you're detoxing aim for 30-35 grams of fibre every day. Legumes and whole grains are excellent sources of fibre. Fresh fruit and vegetables are great too.

URINE will carry water soluble toxins out of your body. Drink a minimum of two litres of pure filtered water every day. Squeeze some fresh lemon juice in for variety and extra alkalising.

SWEAT actually helps remove some toxins too. If you have the energy, go for a run or cycle and get sweaty!

WHILE YOU'RE SLEEPING your body is actively replenishing worn out body cells. During your detox, go to bed a little earlier and feel the benefits. Listen to your calming meditation CDs before bed for less stress, which will impact every system in your body.

A SAMPLE DETOX DAY:

- On rising: large glass of pure water with a squeeze of lemon, then fresh fruit.

- Go for a long walk in nature, or a more energetic workout if you want.

- Breakfast could be poached egg on wilted spinach, plus steamed sweet potato.

- Morning snack: A handful of raw nuts with fresh fruit.

- Enjoy the relaxing effects of a quiet meditation.

- Lunch: Fish or chicken with a large raw salad and chick peas or black eyed beans.

- Afternoon tea: Baked potato topped with fresh herbs, tomato and avocado.

- Have an afternoon nap if your schedule permits.

- Evening meal: Steamed fish with steamed vegetables, and a legume dish. Fresh fruit for dessert.

If this detox regime sounds like a mini-holiday, it is. It's a refreshing, relaxing break for your body from the rigours of stress, pollution and lack of sleep. Try it out for a week and enjoy the benefits!

Learn more about this author, Olwen Anderson.
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