28-Day Health Overhaul

Holistic health may sound like it comes with Hollywood-level maintenance and costs, but this 28-day plan is practical for anyone looking to find a more harmonious relationship with their body.

This 28-day plan, rooted in alternative health practices and ancient medical systems like ayurveda, may be the key to energizing your life, and finding yourself less stressed out and more in control over the way you feel.

Week 1: Detox and Diet

The health of your stomach weighs on the health of your entire body. Health starts in your digestive system. Here is where nutrients are absorbed and toxins are expelled. It’s not always easy to know what’s going on inside your digestive tract, but looking at your tongue may be a good first-level warning system. A white or yellow film on your tongue indicates toxins in the stomach. 

Get Rid of Toxins

• Toss the junk. Detox your pantry so that you can detox your body. From snack foods to frozen dinners, make sure they find their way to the trash can. Click here for a list of the foods Dr. Oz wants out of your kitchen.
• Start each day by drinking a glass of warm water; this helps digestive juices of the stomach gain strength and eliminate waste from the body.
• Eat only whole foods like whole grains, fruits, seeds, nuts, veggies and organic dairy. Say no to processed foods.
• Ditch the leftovers. Foods lose nutrients over time; heating and reheating food also affects the quality of your food. Only eat food while it’s fresh.
• Drink chamomile to reduce cravings. A study showed the chamomile even helped smokers that were trying to quit.

Week 2: Boost Energy

It may often feel like your body can’t keep up with your fast-paced life. With a million things on your to-do list and personal, professional and family obligations pulling you in different directions, it’s important to find restorative time for your mind and body. If you’re feeling drained, try the following:

• Sit in silence for a few minutes after a tough day. This kind of meditative practice will help you calm down and breathe. 
• Give away a prized possession. Acts of generosity and finding that you are not tied to your possessions can be revitalizing. 
• Try yoga. Postures like downward-facing dog are good ways you can use your body to help your mind feel more grounded.
• Have less sex. Too much sex can deplete the organs. From time to time, try yoga postures instead. 

Week 3: Reduce Stress

Stress is a physical and emotional state that can lead to very real health problems – headaches, upset stomach, elevated blood pressure, difficulty sleeping, and chest pain. Stress is unavoidable, but it doesn't have to run your life or ruin your health. Be proactive about guarding yourself against the side effects of stress by learning to manage it. Click here for more ways to combat stress.

• Try aromatherapy. Sesame oil and essential oils of lavendar and sandalwood can be part of your mind-calming process.
• If you have trouble sleeping, sniff salt water. Lukewarm salt water keeps nasal passages lubricated, which helps breathing during sleep.
• Rub ghee, a clarified butter used in Indian cooking, in your nose before bedtime. Because it helps to remove toxins from the head, it can also help to calm the mind so you can sleep through the night. 

Week 4: Fight Pain

If the source of you pain is unclear – think about this: Leaving undigested food in the stomach creates stiffness in the body and may add to pain throughout the day.

• Do not eat at least 4 hours before bed.
• Ginger relieves indigestion, strengthens digestion during meals, relieves respiratory problems, reduces coughs and alleviates allergies. Use ginger powder and lemon juice to make a paste; apply it to the forehead to relieve headaches. Use a paste of ginger and water to relieve joint pain.
• Tulsi tea, a staple of the ancient practice of ayurveda, helps respiratory problems by helping to clean the lungs, and may improve the immune system.
• To learn more about ayurveda, click here.

More From Dr. Oz

Secrets of Alternative Medicine Revealed

Dr. Oz Beginners Yoga