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.
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:
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
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:
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.
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:
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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.
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.
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
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.
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.
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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Certain vitamins and minerals are important for detoxification. These include vitamin C, magnesium, and sulfur.
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.
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.
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