For centuries, humans have been practicing some form of attempted detoxification. Those methods have varied, but the goal has always been to rid the body of harmful substances and promote overall health (2).Most modern detoxes involve juice cleanses, fasting, or eliminating certain foods from the diet. Some people also use detox products, such as teas, patches, and supplements.
That said, there is no tea, juice, or supplement that can detox your body. Your liver and kidneys already do an incredible job of filtering out toxins. You also have other organs, like your skin and lungs that also help eliminate or keep out toxins (8).
Regarding weight loss, there is no evidence that detoxes promote long-term weight loss or better health. Any weight you lose is likely water weight which will quickly return once you start eating and drinking normally again.
However, you can make some simple lifestyle changes to support your body’s natural detoxification process. Here are 10 evidence-based ways to detox your body.
1. Drink Plenty Of Water
As simple as it sounds, drinking water is one of the best things you can do for your body. The human body is made up of 50–75% water, so it’s no surprise that water is essential to our survival (10).
All the organs involved in detoxification depend on water to function properly. For example:
- Liver: Water helps the liver break down toxins so they can be eliminated from the body.
- Kidneys: Water aids the kidneys in filtering out toxins and waste products from the blood.
- Skin: Water keeps the skin hydrated to help flush out toxins through sweat.
- Lungs: Water thins mucus so that it can be easily expelled from the lungs.
In short, water is essential for every step of the detoxification process. That’s why it’s so important to drink plenty of fluids throughout the day. Aim for 8–10 glasses (64–80 ounces) of water per day, or more if you exercise regularly or are exposed to hot weather.
Read More: Foods For Liver Detox: 10 Plus Nutritious Options That Are Good For Your Liver
2. Eat More Fiber
Fiber is a type of carbohydrate that the body cannot digest. It passes through the digestive system largely intact, adding bulk to the stool and promoting regular bowel movements.
Fiber has many health benefits, including weight loss and improved digestion. It may also help reduce the risk of heart disease, stroke, and type 2 diabetes (5).
Fiber also plays an important role in detoxification. It binds to toxins in the intestine and helps them pass through the body before they can be absorbed into the bloodstream.
Good sources of fiber include:
- Fruits
- Vegetables
- Legumes
- Whole grains
- Nuts and seeds
The Institute of Medicine recommends that adults consume 14 grams of fiber per 1,000 calories — or about 25 grams for women and 38 grams for men.
3. Eat More Antioxidant-Rich Foods
Antioxidants are substances that protect cells from damage caused by toxins and other stressors. They do this by neutralizing harmful molecules called free radicals.
Free radicals are produced naturally in the body as a result of normal cellular processes, but they can also come from external sources, such as cigarette smoke and air pollution. Free radicals can damage cells, potentially leading to inflammation and disease (3).
The body has its own built-in antioxidant defense system, but it can be overwhelmed by too many toxins. That’s why it’s important to consume foods that are rich in antioxidants. These include:
- Fruits
- Vegetables
- Whole grains
- Nuts
- Seeds.
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4. Limit Alcohol Consumption
Drinking alcohol is one of the most common ways people expose themselves to toxins. Alcohol is metabolized in the liver, where it’s converted into a substance called acetaldehyde.
Acetaldehyde is even more toxic than alcohol and can damage cells, leading to inflammation and disease. The body eliminates acetaldehyde through a process called detoxification, but this process is not very efficient.
As a result, people who drink alcohol regularly can build up harmful levels of acetaldehyde in their bodies. This increases the risk of developing liver disease, cancer, and other health problems (1).
It’s best to limit your alcohol consumption or avoid it altogether. If you do drink, be sure to do so in moderation. The National Institute on Alcohol Abuse and Alcoholism defines moderate drinking as no more than 1 drink per day for women and 2 drinks per day for men.
5. Avoid Toxins Wherever Possible
The environment, including the air we breathe, the water we drink, and the food we eat, is full of toxins. Some of these toxins are natural. Others are man-made, such as pesticides and chemicals in cleaning products.
We can’t completely avoid exposure to toxins, but we can take steps to minimize our exposure. For example, we can choose to eat organic foods, drink filtered water, and use air purifiers.
We can also avoid using harmful chemicals in our home by opting for natural cleaning products. And we can limit our exposure to exhaust fumes and other pollutants by walking or biking in a park whenever possible.
6. Get Regular Exercise
Exercise is important for overall health, but it also plays a role in detoxification. When we exercise, our bodies sweat and we breathe more deeply. This is thought to help to remove toxins from the body and improve circulation (6).
Exercise also boosts the immune system and helps the body to better withstand the effects of stress. All of these benefits can help reduce the risk of disease.
Aim for at least 30 minutes of moderate-intensity exercise on most days of the week. Moderate-intensity activities include walking, biking, and swimming. Alternatively, you can break up your exercise into shorter bouts throughout the day.
Read More: Detox Your Lymphatic System: 15 Ways To Boost Your Body’s Detoxification Ability
7. Reduce Your Intake Of Processed Foods
The Standard American Diet is full of ultra processed foods that are high in added sugar, salt, and unhealthy fats. These foods are often lacking in important nutrients, such as vitamins, minerals, and antioxidants (7).
Ultra processed foods can also contain food additives and preservatives, which some people like to avoid.
It’s best to limit your intake of ultra processed foods and eat mostly whole, minimally processed foods. These include fruits, vegetables, whole grains, lean protein, and healthy fats.
8. Practice Stress Management Techniques
Chronic stress can have a negative impact on health. When we’re stressed, our bodies produce hormones that can lead to inflammation.
Chronic stress can also weaken the immune system, making it more difficult for the body to fight off infection. It may also increase the risk of developing various health problems, such as heart disease, cancer, and cognitive decline (9).
It’s important to find ways to manage stress in a healthy way. Some stress-management techniques include exercise, meditation, and journaling.
9. Get Plenty Of Sleep
Sleep is important for overall health, but it’s also crucial for detoxification. When we sleep, our bodies have a chance to rest and repair damaged cells.
Sleep also helps to regulate hormones and boost the immune system. This can help to protect the body against the harmful effects of stress (4).
Most adults need 7-9 hours of sleep each day. If you’re not getting enough sleep, try to make sleep a priority. Establish a regular sleep schedule and create a relaxing bedtime routine. Avoid caffeine and screen time before bedtime.
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10. Supplement With Vitamins And Minerals
Certain vitamins and minerals are important for detoxification. These include vitamin C, magnesium, and sulfur.
- Vitamin C is a powerful antioxidant that helps to protect cells from damage. It’s also involved in the production of glutathione, which is a key molecule for detoxification.
- Magnesium is a mineral that plays a role in over 300 biochemical reactions in the body. It’s involved in energy production, muscle function, and DNA synthesis. Magnesium also helps detoxify the body by binding to heavy metals and eliminating them from the system.
- Sulfur is another mineral that’s important for detoxification. It’s involved in the production of glutathione and helps to protect cells from damage.
You can get these nutrients from food or supplements. If you opt for supplements, be sure to choose a high-quality product from a reputable company.
The Bottom Line
Detoxification is a process by which your body rids itself of toxins There are many different ways to support that process, but some of the most effective methods include eating a healthy diet, exercising regularly, and getting plenty of sleep.
Avoid popular detox methods which are ineffective, such as juice cleanses and foot baths. These methods are often expensive and can even be dangerous. If you want to detoxify your body, focus on making healthy lifestyle choices.
DISCLAIMER:
This article is intended for general informational purposes only and does not serve to address individual circumstances. It is not a substitute for professional advice or help and should not be relied on for making any kind of decision-making. Any action taken as a direct or indirect result of the information in this article is entirely at your own risk and is your sole responsibility.
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SOURCES:
- Alcohol and Acetaldehyde in Public Health: From Marvel to Menace (2010, nih.gov)
- “Detoxes” and “Cleanses”: What You Need To Know (2019, nih.gov)
- Free radicals, antioxidants and functional foods: Impact on human health (2010, nih.gov)
- Good Sleep for Good Health (2021, nih.gov)
- Health benefits of dietary fiber (2009, nih.gov)
- Health benefits of physical activity: the evidence (2006, nih.gov)
- Processed Foods and Health (n.d., harvard.edu)
- ORGAN SYSTEMS: DETOXIFICATION (n.d., vetmed.tamu.edu)
- The effects of chronic stress on health: (2015, nih.gov)
- Water, Hydration and Health (2011, nih.gov)
