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We all have vices. It's time to stop making excuses and do something about them.

The Golden Door day spas and health retreats are places of inspiration, making personal health, balance and wellbeing not just parts of life, but a complete lifestyle.

In the spirit of wellbeing, they have put together a top 10 list of detox essentials just for you, so sit back, relax and do yourself a favour or two.

Drink plenty of water
We lose approx. 2 litres of water from our body each day so it is important to keep topping up our supply. 8 glasses or pure water are the minimum you should be aiming for.

Avoid trans fats
Often (but not always) labelled as hydrogenated (or partially-hydrogenated) oil, trans fats are a by-product of converting a liquid oil into a solid fat. They are found in products such as margarines, cakes, biscuits and peanut butter. The evidence suggests that they are more harmful than saturated fats with respect to heart disease and cancer.

Reduce the sodium (salt) you consume
Too much salt can increase the workload of your kidneys and may even increase your risk of osteoporosis. Pay particular attention to the sodium content in processed, packaged foods and condiments. Minimise the salt you add to your food.

Cut down on (or preferably cut out altogether) junk food
Instead of products that are largely devoid of nutrients, choose more nutritious alternatives. For instance, instead of highly processed cereal products (including white-flour based bread, biscuits and pasta and white rice), choose whole grain varieties instead (heavy grain breads, wholemeal pasta, brown rice). Avoid sugary junk food and drink: lollies, chocolates, cakes and biscuits, cordials and soft drinks.

Manage stress and relax
Stress impacts negatively on your immune system and stomach functions, as well as increasing the production of free radicals. To help you relax try meditation, yoga, breathing and stretching exercises, as well as massages.

Avoid preserved and burnt meats
Some preserved meats (like salami, ham, sausages) contain nitrites which can form cancer-promoting nitrosamines in the stomach. Charred meats contain nitrosamines and heterocyclic amines which are both carcinogenic.

Never Over Eat
Over-eating increases the oxidative stress on the body and there is evidence that limiting your kilojoule intake can protect against cancer and other degenerative diseases. Try to reduce the size of your portions and walk away from food before you get overly full.

Exercise moderately every day
Rather than one or two long hard sessions per week, exercise moderately every day. Regular exercise offers numerous benefits including strengthening your immunity and reducing your risks of numerous diseases including heart disease and cancers. Over-exercising and over exertion on the other hand where you damage joints and muscles, actually increases the production of free radicals and exhausts your immune system.

Don't Smoke
There are over 4,000 harmful chemicals in cigarette smoke including numerous known cancer promoting and cancer causing substances (nitrosamines, heterocyclic amines and polycyclic aromatic hydrocarbons). Think about that next time you plan to light up.

Rest and Recovery
We all need adequate sleep and downtime from our busy schedules. Plan to ensure your body is supported with this simple need, look at weekend escapes to nourish and nurture your soul.

More information about The Golden Door spa retreats.

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