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Daily rituals to calm inflammation and detox naturally
Do you feel tired all the time, struggle with skin flare-ups, bloating, brain fog or stubborn weight that just won’t shift – despite doing all the ‘right’ things?
You’re not alone. Inflammation and toxin buildup are behind many of today’s most common health issues.
The good news is that your body is designed to detoxify and heal – it just needs the right support. Natural approaches, like red light therapy, cold exposure and daily rituals such as dry brushing, can help reduce inflammation, support detoxification and restore your energy.
Learn how to use these powerful practices to feel lighter, clearer and more vibrant, from the inside out.
Understanding inflammation
Inflammation is a natural response to injury or infection – it’s how the body heals and protects itself. However, chronic low-grade inflammation can quietly damage tissues, disrupt normal function and lead to conditions such as arthritis, cardiovascular disease and metabolic disorders. Sources of chronic inflammation often include poor diet, stress, environmental toxins and sedentary lifestyles. This is why managing inflammation is essential to maintaining long-term health and vitality.
Clearing the body’s detox pathways
Detoxification is the body’s natural process for identifying, processing and eliminating waste products, environmental toxins and excess metabolic by-products. This vital function is carried out primarily through the liver, gut, kidneys, lymphatic system, skin and lungs, which work together to keep your internal environment balanced and healthy.
However, when these detox pathways become sluggish or overloaded, the body struggles to eliminate toxins efficiently. This overload can be caused by chronic exposure to environmental pollutants, a diet high in processed foods and additives, ongoing stress, inadequate hydration, or impaired liver and kidney function. As a result, toxins begin to accumulate, contributing to inflammation, oxidative stress, and a decline in overall organ function.
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Natural therapies for inflammation and detox
Infrared saunas
Unlike traditional saunas that use hot air to warm the body, infrared saunas use infrared light to penetrate deeply into the skin and tissues, producing a gentle but effective heat. This heat encourages sweating, which helps the body eliminate toxins such as heavy metals and environmental chemicals. The deep heat also improves blood flow, reducing muscle soreness and joint stiffness, and stimulates heat shock proteins that repair damaged cells and reduce inflammation.
How it works:
You sit or lie comfortably inside a small sauna cabin equipped with infrared panels that emit heat directly onto your body. If you don’t have access to a full sauna, infrared sauna blankets or pods offer a more compact, at-home alternative, delivering similar benefits. High-quality options are available from Prasanna Health, making it easy to bring infrared therapy into your own home.
Sessions typically last between 20 and 45 minutes. The heat feels soothing and not overwhelming, allowing for longer sessions than traditional saunas. For best results, try using the infrared sauna or blanket 2 to 3 times per week, but always listen to your body and stay hydrated.
Red light therapy
Red and near-infrared light therapy uses specific wavelengths to stimulate cellular energy production (ATP), supporting healing, reducing inflammation and promoting tissue repair. It’s particularly effective for chronic inflammation, skin health and wound healing. By boosting cellular energy, this therapy can also help the liver and kidneys support detoxification more efficiently.
How it works:
During a session, you stand or sit in front of a panel or device fitted with red and near-infrared lights. The light penetrates your skin, and sessions typically last 10 to 20 minutes. Treatments are safe to repeat 3 to 5 times per week depending on your needs. This non-invasive therapy can be easily incorporated into your routine. Prasanna Health also offers a range of red light panels for home use.
Cold therapy
Cold exposure methods, such as cold showers, ice baths or cryotherapy (using extremely cold air or nitrogen vapour), cause blood vessels to constrict (vasoconstriction), then dilate (vasodilation) upon warming. This process helps reduce swelling, numb pain and lower inflammation. Athletes often use cold therapy for muscle recovery and inflammation management.
How it works:
You can start with cold showers by gradually lowering the water temperature for 1 to 3 minutes at the end of your shower. For more intense exposure, ice baths or cryotherapy sessions typically last from a few seconds up to 10 minutes, depending on your tolerance and experience. Many people use cold therapy 2 to 4 times per week.
Contrast hydrotherapy combines hot and cold treatments, like alternating hot and cold showers or baths, to further boost circulation and stimulate lymphatic flow. This enhanced blood and lymph movement supports toxin elimination and reduces inflammation, making contrast therapy a powerful addition to your self-care routine.
Body brushing
Dry body brushing is a simple, accessible practice that gently exfoliates the skin and stimulates the lymphatic system, which plays a key role in clearing toxins and waste from the body. By encouraging lymph flow, body brushing helps reduce fluid retention and inflammation. This mechanical stimulation supports the body’s natural cleansing pathways and promotes healthy, glowing skin.
How it works:
Using a natural bristle brush, gently brush your dry skin in long, upward strokes toward the heart, starting from the feet and moving upwards. Avoid sensitive areas or broken skin. Brushing for 5 to 10 minutes, 3 to 5 times per week, is ideal to support lymphatic drainage and skin health. Always brush before showering to wash away dead skin cells and impurities.
Lifestyle habits to manage inflammation and detoxification
There are several other effective lifestyle habits and daily practices that can further support your body’s ability to manage inflammation and detoxify naturally.
Anti-inflammatory diet
Nutrition plays a fundamental role in managing inflammation and supporting detox organs like the liver. Following the CNM naturopathic diet principles, focus on whole, minimally processed foods that reduce inflammatory triggers and nourish the body. Emphasise antioxidant-rich fruits and vegetables, omega-3 fatty acids from sources like flaxseeds and walnuts and fermented foods that promote a healthy gut microbiome. This balanced, nutrient-dense approach helps calm inflammation, supports liver detoxification and encourages overall wellness.
Epsom salt baths
Taking a warm bath with Epsom salts, which are rich in magnesium sulphate, can help relax sore muscles, ease inflammation and promote detoxification through the skin. Magnesium also plays a key role in calming the nervous system and regulating inflammatory responses. Dissolve 1 to 2 cups of Epsom salts into a bathtub filled with warm water. Soak for 15 to 20 minutes to allow your body to absorb the magnesium and benefit from the soothing effects. For best results, aim to take an Epsom salt bath 2 to 3 times per week, but listen to your body – some may find once a week sufficient.
Massage and lymphatic drainage
Massage therapy helps relax tight muscles and reduce inflammation throughout the body. Specifically, manual lymphatic drainage techniques gently encourage lymph fluid to flow, assisting the body in flushing out waste and reducing swelling or puffiness.
Breathwork
Deep breathing exercises support oxygen delivery to tissues, which can help reduce stress hormones that drive inflammation. Breathwork also aids relaxation, further supporting your body’s natural healing and detoxification processes.
Stay hydrated
Drinking enough filtered water is essential for kidney function and helps flush toxins out of the system efficiently. It’s also important to maintain a proper balance of electrolytes (minerals like sodium, potassium, magnesium and calcium), which support nerve and muscle function, regulate hydration levels and help your body’s detox processes run smoothly. Without adequate electrolytes, hydration alone may not fully support optimal detoxification and overall health.
Prioritise sleep
Quality sleep is essential for overall health because it allows your body to repair and regenerate. During deep sleep phases, the brain’s glymphatic system becomes more active, clearing out metabolic waste and toxins – it’s like the brain’s detox system, using cerebrospinal fluid to flush out debris and keep brain cells healthy. Sleep also helps regulate immune function and lowers the production of inflammatory cytokines, reducing chronic inflammation.
Regular movement
Physical activity is key to supporting your body’s detoxification and inflammation control. It boosts circulation, delivering oxygen and nutrients to cells while helping flush out waste. Movement also activates the lymphatic system, which relies on muscle contractions to clear toxins and excess fluid. Regular exercise reduces stress hormones, lowers inflammatory markers and promotes anti-inflammatory compounds which support immune balance and overall vitality.
Limit environmental toxins
We’re exposed to environmental toxins every day, and these can overwhelm the body’s detox systems and trigger inflammation. Common sources include air pollutants, chemicals in cleaning products, pesticides on non-organic foods, and synthetic ingredients in personal care items like lotions and shampoos. Processed foods often add to the burden with additives, preservatives and unhealthy fats. Reducing your exposure, by choosing natural products, eating organic whole foods and improving indoor air quality, can go a long way in supporting detoxification and lowering chronic inflammation.
Support your body’s natural healing
Inflammation and poor detoxification don’t just cause symptoms; they silently sabotage your long-term health. By using targeted therapies like infrared saunas and daily practices like dry brushing, you can support your body’s natural ability to heal, reduce your toxic load, and feel better from the inside out.
Ready to take the next step to improve your health and well-being? Explore our course pages to learn how to reduce inflammation, optimise your detox pathways and feel empowered in your health journey.
