Must Know! Top 6 Natural and Safe Ways to Detox Your Body

The truth is, a quick-fix detox cleanse isn’t the magic pill. Most detox diets are not supported by science, and some can even be harmful. So, you don’t need to go on extreme detox diets, juice cleanses, or anything in between. 

Your body can naturally detox itself by removing toxins like drugs and mutagens. Here’s how: Your liver breaks down toxins and removes them via urine or stool. Your kidneys filter waste and excess fluids from the blood and flush them through the urine. Your skin eliminates toxins through sweat.

Some people believe that detox is meaningless because we can’t teach our bodies how to detox; our bodies already have a great natural defense system. The fact is, we don’t “teach” our system but support it. We should do that because nowadays, there are more sources of toxins, like industrial chemicals in water, pesticides in foods, and pollutants we touch on our skin. Exposure to these toxins can overwhelm your body, damaging your nerves, liver, kidneys, lungs, and immune health. In extreme cases, it can even lead to coma, cancer, or death.

So, giving our detox system a boost now and then is always a good idea. The key is to support that natural defense by eating healthy foods and making lifestyle changes. These simple changes can help you lose weight and reduce cravings. They can also boost your energy, brighten your skin, enhance immunity, and aid digestion.

6 science-based ways to detox your body

1. Exercise and saunas

As we mentioned before, sweat is how toxins are eliminated through the skin. Exercise and saunas are excellent for sweating, thus stimulating natural detox. 

Exercise and saunas have been proven to increase blood flow, fastening your detox system. They also reduce inflammation, which is a harmful effect of toxin exposure. Inflammation is also the root cause of cancer, diabetes, and autoimmune diseases.

Most recommendations advise aiming for 150 minutes of moderate aerobic activity or 75 minutes of vigorous aerobic activity per week. For extra health benefits, aim for 300 minutes or more of moderate aerobic activity. It’s best to spread this goal out over several days each week, such as 30 minutes of moderate physical activity each day.

When it comes to saunas, it’s recommended to spend 15-20 minutes inside, especially if you use it every day. This duration allows your body to experience most of its detox benefits.

But quick dehydration from sweating can make you feel tired or dizzy. So, remember to stay hydrated during exercise and sauna sessions. Also, exercising and using the sauna takes a lot of energy from your body, potentially leaving you tired. Be cautious if you have any medical condition or if you are pregnant.

Read more: Benefits of Hot Tub in the Morning and Things You Should Avoid

2. Get quality sleep

Most of our body’s natural repair happens during sleep, especially for detoxification. Without enough rest, your body can’t detox properly.

Research has shown that when you sleep, your brain, liver, and other vital organs work best to remove toxins accumulated throughout the day.

Specifically, when our body performs daily functions and produces energy, harmful by-products called free radicals are produced. Free radicals are also mutagens that can change your DNA. Free radical damage can cause inflammation and chronic diseases like dementia, heart disease, liver disease, asthma, and cancer over time.

When you sleep, your body produces a hormone called melatonin. This hormone has antioxidant properties, helping your body neutralize free radical damage and preventing chronic diseases.

Experts recommend adults get at least seven to eight hours of sleep each night. To ensure good sleep quality, maintain a regular sleep schedule and create a relaxing bedtime routine. You can make your room a cool, quiet, and dark place or relax with deep breathing or meditation. Also, avoid stimulating activities before bed.

Read more: Mental Exercises for Sleep | How to Relax Your Mind and More

3. Eat more fibers

Fiber acts like a sponge that binds to toxins, carrying them out of the body via the digestive system. This actually prevents your body from absorbing toxins.

As a prebiotic, fiber also provides food for healthy bacteria in your gut. These healthy bacteria help improve digestion, reduce inflammation, speed up waste elimination, and boost the immune system, promoting your detox system.

Fresh fruit, vegetables, whole grains, and legumes are all good natural sources of fiber. Besides providing fibers, these foods also give you a variety of antioxidants, vitamins, and minerals, which help combat free radicals. Plus, by eating more fiber, you might eat fewer processed foods, a common culprit behind free radicals.

4. Eat antioxidant foods

Antioxidants can effectively neutralize free radicals, and many tasty foods are packed with antioxidants.

Common antioxidants include vitamin A, vitamin C, and vitamin E. Such detox foods are berries, green vegetables, nuts, and spices. Drinks such as coffee and green tea are also antioxidant-rich.

The strongest antioxidant is glutathione, a liver compound that drives away free radicals. We can boost our glutathione by eating sulfur-rich foods such as broccoli, garlic, onion, eggs, and dairy products. Besides boosting glutathione, sulfur also helps your liver to produce detoxifying enzymes.

Read more: 4 Delicious Moon Milk Recipes for a Restful Sleep

Plus, try cilantro, a traditional medicine for centuries. Cilantro has gained attention recently for its ability to flush out heavy metals like lead, mercury, and cadmium through chelation. It also acts as a diuretic, increasing urine output quickly.

Chlorella is another great detox food. This green algae is rich in chlorophyll and is considered a superfood because of its vitamins, minerals, and antioxidants. Chlorella can bind to toxins in the body and help remove them through digestion. Chlorella extract has been shown to work through several mechanisms, including heavy metal chelation and increased antioxidant formation. You can enjoy chlorella’s health benefits by adding it to smoothies, juices, or other foods.

Read more: Which Juice Is Good for Nerves? Juices for Healthy Neuropathy

5. Stay hydrated

Water is, of course, essential to good health. Dehydration can lead to concentrated urine, increasing the risk of kidney stones. Drinking enough water helps dilute urine, thus preventing stone formation and supporting kidney function. These benefits are crucial for your body’s detox process.

In terms of detoxification, water helps to remove waste and toxins via urination, bowel movements, and sweating. Water is the basis of all detox mechanisms, so it’s crucial for your body to stay hydrated.

To make sure you’re hydrated, check the color of your urine. It should be light yellow or clear. If it’s dark yellow or amber, you might need to drink more water.

Experts recommend a daily water intake of 3.7 L for men and 2.7 L for women. Drink more water if you’re physically active or live in a hot place.

It’s best to drink water throughout the day rather than all at once. This helps you stay hydrated while preventing hunger.

Read more: Can You Drink Water While Fasting? Foods and Drinks To Avoid

6. Be mindful of toxins

The obvious strategy for a body detox is to avoid exposure wherever possible. This will put less strain on your detox system. Unfortunately, it is often difficult to completely avoid contact with harmful chemicals.

The good news is that we have some tips for your toxin-free living. First, choose organic produce, as pesticides and herbicides can accumulate in fruits and vegetables. Plus, be careful with common household cleaners, as they often contain harmful chemicals. Switch to non-toxic alternatives, such as vinegar, baking soda, or chemical-free brands. 

It’s also important to avoid plastics. When we say “plastics”, it’s not just about BPA or bisphenol A. Most plastics are toxic to some extent. Choose products made of glass, stainless steel, or other safe materials.

Also, be mindful of personal care products, as many contain toxins. Look for shampoos, soaps, and makeup that are all-natural or chemical-free.

Read more: Dragon Fruit Magic: 5 Health Benefits You Can’t Ignore

Be careful with detox diets

Although some so-called detox diets may be safe and effective, others are more questionable.

Many detox diets drastically reduce food intake, causing dehydration. This can lead to headaches, dizziness, and fatigue. More concerning, detox diets that cut out whole food groups or restrict calorie intake may result in nutrition deficiency overtime. 

Also, strenuous detox methods can upset the natural balance of gut bacteria, leading to digestive issues and a higher risk of infection. They can also disrupt electrolyte balance, causing muscle weakness, cramps, or irregular heartbeats.

So, it is always best to consult with your doctor before attempting a detox diet to understand the potential risks, especially if you have medical conditions. And again, it is better to simply make healthy lifestyle changes to support natural detox mechanisms.

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