As much as we love the taste of sugar and salt, unfortunately, we end up consuming too much of them, which can cause different health complications. Excess sugar and salt intake can lead to obesity, hypertension, heart disease, and type 2 diabetes.

Detoxing from sugar and salt is an excellent way of resetting your system and breaking free from these harmful substances. Here are thirty simple ways to detox from sugar and salt:.

1. Increase Water Intake

Drinking plenty of water is an excellent way of flushing out harmful substances from the body. Water helps in breaking down sugar and salt, and it also reduces cravings.

Aim to drink at least six to eight glasses of water per day, or even more if you exercise or live in a hot climate.

2. Replace Refined Sugar with Natural Sweeteners

Refined sugar is one of the leading contributors to sugar intake in our diets. Instead of using refined sugar, switch to natural sweeteners like honey, maple syrup, or agave nectar.

These natural sweeteners are healthier alternatives and also add a delicious taste to your food and drinks.

3. Cut Down on Processed Foods

Processed foods are rich in salt and sugar, making them one of the leading culprits of high sugar and salt intake. Avoid processed foods like canned soups, packaged snacks, and fast foods.

Instead, opt for whole-food options like fresh vegetables and fruits, lean proteins, and healthy carbs.

4. Use Herbs and Spices

Herbs and spices add flavor to food without adding sugar or salt. Try incorporating herbs like basil, thyme, cilantro, and spices such as cinnamon, ginger, and paprika into your meals.

Not only will your food taste delicious, but it will also be healthier.

5. Opt for Low-Sodium Foods

High sodium intake can lead to hypertension, which is dangerous to our health. When grocery shopping, choose low-sodium options for canned foods, sauces, and condiments. Check nutrition labels to ensure that the products you choose are low in salt.

6. Avoid Soft Drinks and Other Sugary Beverages

Soft drinks and other sugary beverages are loaded with sugar and have zero nutritional value. Avoid these drinks and opt for healthier alternatives like water, fruit-infused water, and herbal tea.

7. Snack Smart

When hunger strikes, it’s tempting to grab a candy bar or a packet of chips. But, these snacks are high in sugar and salt. Instead, snack smart by indulging in fresh fruits, nuts, seeds, and low-salt popcorn.

8. Eat Small, Frequent Meals

Eating small, frequent meals helps in preventing sugar and salt cravings. When we skip meals or eat too little, our body craves unhealthy snacks to compensate.

Eating small meals throughout the day keeps our metabolism stable and helps in reducing cravings.

9. Be Mindful of Condiments and Sauces

Condiments and sauces contain hidden sugars and salts that can easily add up in our diets. Opt for homemade condiments like guacamole, salsa, or hummus that are low in salt and sugar.

10. Read Labels Carefully

Reading labels can be a great way of identifying products that are high in sugar and salt. Always read nutrition labels before purchasing any food products.

11. Practice Mindful Eating

Mindful eating involves being present and aware of what we are eating. When we eat mindfully, we can identify when we are full and prevent overeating.

Mindful eating can be practiced by eating slowly, chewing thoroughly, and putting away distractions like phones and TV.

12. Add Healthy Fats to Your Diet

Healthy fats like avocado, olive oil, and nuts are a great addition to our diet. Not only do they help to reduce cravings, but they also improve heart health.

13. Cook Your Meals

Cooking your meals gives you complete control over the ingredients that you use. You can adjust the amount of sugar and salt in your meals to suit your preference and health goals.

14. Incorporate Fermented Foods into Your Diet

Fermented foods like kimchi and sauerkraut contain healthy gut bacteria that help improve digestion and reduce bloating. Incorporate fermented foods into your diet to reduce sugar and salt cravings.

15. Use Citrus Juices and Vinegar

Citrus juices like lemon and lime and vinegar add a tangy flavor to food without adding salt. Use them as a low-sodium alternative in dressings and marinades.

16. Don’t Skip Meals

Skipping meals can lead to overeating or craving high sugar and salt foods. Ensure that you have three balanced meals a day to keep hunger pangs at bay.

17. Spice Up Your Coffee

Coffee can be high in sugar, especially when we add sweeteners like syrups and cream. Swap sugary creamers for cinnamon, nutmeg, or cocoa to add flavor to your coffee without adding sugar.

18. Avoid Low-Fat Foods

Low-fat foods often contain high amounts of sugar. Always choose whole-food options over low-fat alternatives.

19. Try New Recipes

Trying new recipes is a great way of adding variety to your diet and breaking free from high sugar and salt foods. Look for recipes that use wholesome, natural ingredients and experiment with new flavors and seasonings.

20. Exercise Regularly

Exercise is a great way of reducing sugar and salt cravings. Exercise releases endorphins that help improve mood and reduce anxiety, which can trigger sugar cravings.

21. Get Enough Sleep

Lack of sleep can cause fatigue and increase cravings for sugary foods. Ensure that you get at least seven to eight hours of sleep every night.

22. Meditate

Meditation helps in reducing stress and anxiety, which can lead to sugar cravings. Incorporate ten minutes of meditation into your daily routine to help you stay calm and centered.

23. Choose Whole Grains

Whole grains like brown rice, quinoa, and whole wheat bread are healthier alternatives to refined grains that are high in sugar or salt. Choose whole grains for your meals to boost your fiber and nutrient intake.

24. Plan Your Meals

Planning your meals helps in eliminating the temptation to grab unhealthy snacks when hunger strikes. Plan your meals in advance, and ensure that you have healthy snacks ready to go when hunger strikes.

25. Socialize Without Food

Socializing without food can be a great way of avoiding high sugar and salt foods. Instead of meeting friends for dinner, opt for outdoor activities like hiking, biking, or picnics.

26. Be Accountable

Having someone hold you accountable can help you stay on track with your sugar and salt detox. Join a support group or partner with a friend who has similar health goals.

27. Avoid Alcohol

Alcohol is high in sugar and can trigger sugar cravings. Avoid alcohol during your sugar and salt detox and opt for healthier alternatives like herbal tea or water with lemon.

28. Be Patient

Detoxing from sugar and salt can be a challenging process that takes time. Be patient with yourself and ensure that you celebrate small victories along the way.