How To Detox Your Body: 7 Tips According To Experts 2023
The concept of body detox is controversial, mainly because of the body’s sophisticated detoxification system. The kidneys, liver, digestive system, skin, lungs, and lymphatic system all play the role of ridding the body of wastes and harmful toxins.
However, we tend to expose ourselves to numerous toxicants and harmful substances, like alcohol, drugs, food additives, preservatives, and caffeine. etc. Excesses of these substances can overwhelm the body’s natural detox system, consequently, the need to support it.
This article provides seven practical tips on how to detox your body; let’s get right into them.
How To Detox Your Body Naturally?
Below are seven practical ways by which you can detox your body naturally.
- Limit alcohol and caffeine intake.
- Sleep more; get up to 8 hours of night sleep daily.
- Hydrate with water often.
- Reduced your intake of processed foods and sugars.
- Practice routine exercising.
- Eat foods rich in antioxidants.
- Include probiotics into your dietary plan.
How To Detox Your Body
As mentioned earlier, a body detox helps rid your body of these toxins and wastes. Below are effective tips to assist in your body’s detox.
Limit Alcohol And Caffeine Intake
The liver, the primary body detoxifier, is responsible for ridding your body of the alcohol you consume. When you drink alcohol, the liver first metabolizes it into acetaldehyde, a known carcinogen. Then, the liver metabolizes it further into something safer, before the body excretes it.
Many people take caffeine to stay active during the day, but this can pose as much health risks as benefits. It disrupts sleep patterns, diminishes energy levels, and stresses the liver, especially upon excessive consumption.
Moderate consumption of alcohol and caffeine may benefit certain body functions. However, excessive intake overworks the liver and poses the potential for severe health issues.
Adequate sleep is crucial for optimizing the body’s natural detoxification mechanisms. Sleep is essential and benefits various body organs, especially the brain and heart. Also, getting adequate night sleep allows the body to revitalize and eliminate toxins accumulated throughout the day.
When you fail to get quality sleep, you prevent your body from recharging. This may cause the build-up of stress levels, which may increase your risk of various diseases especially heart disease, Alzheimer’s, and anxiety. The CDC recommends that all adults get at least seven hours of sleep daily.
Hydrate With Water
Beyond satisfying thirst, water replenishes, helps flush toxins, aids digestion and nutrient absorption, promotes kidney health and functions, and lubricates joints. Hydrating with warm water or mixing with freshly cut limes or herbal tea can also help.
Other fluids, like juices and soft drinks, contain other additives, added sugar, and preservatives that are parts of the toxins we are trying to detoxify. Moreover, the body undergoes different biochemical processes daily. Each yields waste that water helps flush out as sweat and urine.
Failure to stay hydrated can cause the accumulation of these metabolic wastes, posing health risks. The recommended water intake is 3000 ml for men and about 2000 ml for women.
Reduce Your Intake Of Processed Foods
A study suggests that high consumption of ultra-processed foods is the main culprit in certain chronic diseases and disorders, like obesity and diabetes. In addition to sugars, they contain other substances that can be harmful in excess like saturated fats, artificial sweeteners, and other additives.
Reducing sugar intake is essential for improving your overall health. Moreover, research suggests that reducing the amounts of processed food reduces excessive sugar Intake.
Practice Routine Exercising
As you modify your diet, you should strive to stay active. As you exercise, you release sweat, which may contain some waste substances, especially excess salts and other metabolites. Moreover, exercising allows you to work your joints and muscles, relieve stress, and relax the body, making you feel rejuvenated.
Eat Food Rich in Antioxidants
Antioxidants are protective nutrients that help against free radical damage. These free radicals are the usual suspect in oxidative stress, which is implicated in cardiovascular and inflammatory diseases. Antioxidants include vitamins A, E, and C and other micronutrients like lycopene, zeaxanthin, which are abundant in most fruits and vegetables.
Include Probiotics In Your Detox Diets
Probiotics are beneficial live microorganisms that when consumed, help improve intestinal health. It is crucial to ensure that the digestive system is in good condition, as it helps breakdown and absorb beneficial nutrients in foods. Other benefits of probiotics include enhancing immune responses, moderating cholesterol levels, and preventing cancer.
What Is Full Body Detox?
A full detox is a comprehensive plan or process that aims to rid the body of wastes and toxins and promote wellness. It’s an active plan that includes dietary modification, intermittent fasting, dietary supplements, routine exercise, and other wellness-promoting activities.
Toxins refer to harmful chemicals, body wastes, heavy metals, etc., that negatively affect health. A full-body detox aims to support and enhance the body’s natural detoxification processes, the kidneys, and liver, and promote health and well-being.
Detoxification removes toxins and wastes from the body which can result in many health benefits. Below is a more detailed view of some of the benefits.
Promotes Weight Loss
Practicing a full full-body detox is a good choice if you want to lose undesirable and excess weight. When you practice an effective detox program, you cut off junk, processed foods, and other unhealthy foods. These are the main culprits in gaining unhealthy weight.
Enhance Energy Levels
A balanced detox diet revitalizes your body by removing unhealthy eating habits and choices that cause energy crashes. Replacing sugar, caffeine, and saturated fats with vegetables and fruits can help provide a natural boost in energy levels.
Enhanced Immune System
An active detox allows you to excrete toxins and body wastes and replace it with beneficial essential nutrients. This will help improve your body’s natural defenses. Moreover, detoxification can include taking healthy supplements that help strengthen your immune health.
Dietary changes during full detox include taking foods rich in antioxidants and anti-inflammatory properties. Such foods help reduce inflammation, oxidative stress, and inflammatory-related diseases.
Improved Mental Clarity
Sleeping well, eating a health balanced diet, exercising more and other activities accompanying a full body detox will benefit your cognitive functions. These programs, especially mindfulness programs, can help boost your mental clarity and overall brain health.
Do You Need To Detox?
Indeed, a full body detox may benefit your health, such as improving energy levels and maintaining a healthy weight. However, you should always speak with your doctor before making such significant changes that will impact your health. They may even provide a more customized plan that suits you best.
That said, below are some signs that suggest you may need a detox.
- Improve lifestyle and cut off unhealthy diets and habits.
- Exposure to environmental toxins like heavy metals and pollutants.
- Health goals like losing excess weight, improving energy, reducing saturated fats, etc.
- Symptoms such as easy fatigue ability, skin issues, digestive problems.
- You want to slow down the aging process.
- Experiencing joint pain, stiffness, and other inflammatory conditions.
Some consider the practice of detoxifying the body unnecessary because the body has a natural detoxifying mechanism. Still, maintaining a healthy lifestyle is highly beneficial for body detox and improving overall quality of life. In fact, we get exposed to various chemicals and environmental toxins. This further reinforces the need to practice healthy habits that promote full detox and optimal health.
Frequently Asked Questions
There are several ways to naturally detox your body, such as lifestyle modification which include changes in diets, routine exercising, and drinking more water. Also, limit intake of processed foods, caffeine, and alcohol.
Drinking apple cider vinegar for body detox may prove effective. However, you should start with one to two tablespoons of diluted water daily. You should also consider speaking with an expert for a more personalized plan.
Do you want to detox your body fast? There’s no instant plan for that. Instead, you should focus on modifying your lifestyle and habits. Focus on eating a healthy balanced diet, hydration, and exercising.
You can’t lose excess weight overnight. Therefore, you shouldn’t go on an extreme detox diet because you want to detox weight management. Instead, prioritize nutrient-rich foods over quantity, exercise regularly, and reduce sugar intake. Practicing intermittent fasting, too, can assist your detox journey to lose weight.
To detox your body from alcohol, drink lots of water to stay hydrated. This aids in flushing your kidneys and liver of alcohol.
Generally, it’s unlikely that mold exposure will significantly affect your health. However, it’s best to improve your indoor air quality, and remove molds from your surroundings to prevent further exposure.
Eat antioxidants and anti-inflammatory rich foods to boost your immunity. However, seek medical treatment immediately if you notice any breathing difficulty or you have a compromised immune system.
There’s no specific duration for complete body detox. Instead, just focus on improving your lifestyle, diet, and the things your body gets exposed to. Also, it’s better to continue maintaining healthy habits for the long term than to focus on just a particular time for the detox.
To detox sugar from your body, reduce sugar intake, and cut off the intake of fizzy drinks, processed foods, and juices containing added sugars. Instead, eat whole grains, lean proteins, complex carbohydrates, etc.
- Gema Sanchis Soler, Tortosa-Martínez, J., Manchado, C. and Cortell-Tormo, J.M. (2020). The effects of stress on cardiovascular disease and Alzheimer’s disease: Physical exercise as a counteract measure. International Review of Neurobiology, [online] pp.157–193. doi:https://doi.org/10.1016/bs.irn.2020.01.002.
- CDC (2022). How Much Sleep Do I Need? [online] Centers for Disease Control and Prevention. Available at: https://www.cdc.gov/sleep/about_sleep/how_much_sleep.html.
- Meinders AJ;Meinders AE (2023). [How much water do we really need to drink?]. Nederlands tijdschrift voor geneeskunde, [online] 154. Available at: https://pubmed.ncbi.nlm.nih.gov/20356431/#:~:text=The%20recommended%20total%20daily%20fluid,preventing%20(recurrent)%20kidney%20stones.
- Pagliai, G., Dinu, M., Maria Pia Madarena, Marialaura Bonaccio, Iacoviello, L. and Sofi, F. (2020). Consumption of ultra-processed foods and health status: a systematic review and meta-analysis. British Journal of Nutrition, [online] 125(3), pp.308–318. doi:https://doi.org/10.1017/s0007114520002688.
- Eurídice Martínez Steele, Larissa Galastri Baraldi, Laura, M., Jean-Claude Moubarac and Dariush Mozaffarian (2016). Ultra-processed foods and added sugars in the US diet: evidence from a nationally representative cross-sectional study. BMJ Open, [online] 6(3), pp.e009892–e009892. doi:https://doi.org/10.1136/bmjopen-2015-009892.
- Bee Ling Tan, Mohd Esa Norhaizan, Liew, W.-P.-P. and Heshu Sulaiman Rahman (2018). Antioxidant and Oxidative Stress: A Mutual Interplay in Age-Related Diseases. Frontiers in Pharmacology, [online] 9. doi:https://doi.org/10.3389/fphar.2018.01162.
- Kechagia, M., Dimitrios Basoulis, Stavroula Konstantopoulou, Dimitra Dimitriadi, Konstantina Gyftopoulou, Nikoletta Skarmoutsou and Eleni Maria Fakiri (2013). Health Benefits of Probiotics: A Review. ISRN Nutrition, [online] 2013, pp.1–7. doi:https://doi.org/10.5402/2013/481651.
- Palanisamy Arulselvan, Masoumeh Tangestani Fard, Woan Sean Tan, Sivapragasam Gothai, Sharida Fakurazi, Mohd Esa Norhaizan and Kumar, S. (2016). Role of Antioxidants and Natural Products in Inflammation. Oxidative Medicine and Cellular Longevity, [online] 2016, pp.1–15. doi:https://doi.org/10.1155/2016/5276130.
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