How To Detox Your Body Safely, According To Experts
While most doctors agree that the body can do its own detoxing as long as you treat it with care, there are some ways to give yourself a helping hand. Consider trying some, or all, of the following methods to naturally boost your inherent detoxification abilities
Limit Alcohol
When it comes to natural detoxification, consumption of alcohol will set you back. Alcohol and its byproducts (e.g. acetaldehyde) are toxic to the body. Therefore, when you imbibe, the liver kicks into high gear—as the liver is the main organ responsible for processing alcohol—to further break down acetaldehyde until it’s ultimately carbon dioxide and water, which can be expelled from the body.
The issue with regular drinking is that if you continuously keep your liver busy trying to clear alcohol and its byproducts from your system, it’s less available to clear other toxins. Not to mention that excessive drinking can damage your liver function over time, thus further reducing your body’s ability to naturally remove waste.
“If someone is looking to aid their body by decreasing the burden of naturally occurring toxins, decreasing or even eliminating alcohol consumption for a period of time could be beneficial,” says Dr. Fenster.
Focus on Nutrition
“Increasingly, the amount of ultra-processed foods consumed directly correlates with the risk of chronic disabilities and diseases like obesity, type 2 diabetes, cardiovascular disease, and, especially disturbing—an increased risk of early mortality,” says Dr. Fenster.
Ultra-processed foods by design and definition contain many types of preservatives and additives. The more of these over-processed edibles you have in your daily diet (think sodas, hot dogs, packaged cookies and fast food), the higher your chances of developing a condition that may hinder your body’s ability to naturally detoxify. In other words, cutting out junk food is a type of “detox” you can undertake with only positive repercussions.
Dr. Patel also recommends consuming foods low in mercury and always washing fruit and vegetables thoroughly before consuming. “These actions all play a role in limiting the body’s exposure to toxins,” says Dr. Patel. “Bolster your diet with wholesome, nourishing food and leave out harmful foods with preservatives and chemicals that stress the body.”
Drink More Water
Among the many reasons to hydrate is the fact that water ushers waste products out of the body.
The human body is approximately 60% water, and it is the environment in which all transport systems of the body exist. “Staying hydrated is vital, so that the toxins in your body can be regularly flushed out,” says Dr. Patel. “Aim at drinking between 2.5 to 3.5 liters of water daily.”
Step Up Your Sweat
While there is currently no strict consensus around this fact, sweating may be helpful for general detoxification, as the integumentary system (the fancy technical term for your skin, nails, hair, etc.) plays a role in the removal of waste from the body, says Dr. Tabone. Additionally, movement and light exercise may help promote bowel function, which in turn helps promote toxin excretion.
The lymphatic system is also an integral part of the immune system and is a major factor in the removal of metabolic waste and toxins. “Without an internal pumping mechanism, the lymphatic system relies on muscular contraction and body vibration to move fluids throughout the body,” says Dr. Tabone.
While some activities—like massage—can assist with lymph drainage, physical activity is essential for proper lymphatic function.
Prioritize Sleep
Sleep is extremely important. The exact amount needed may vary by the individual. However, the general consensus is that at least seven to nine hours of sleep per night is best for optimum health.
Studies have suggested that it’s during periods of sleep that the state of our brains undergoes physiological changes. “It appears that during this cycle of cognitive reprieve the cells of the brain rid themselves of toxins,” says Dr. Fenster.
Specific to the brain, the glymphatic system is responsible for the clearance of waste from the central nervous system. Sufficient sleep is a necessity for proper drainage of toxins from the brain, with deficiency being associated with many debilitating neurological conditions from Alzheimer’s to Parkinson’s disease.
The body works on sleep-wake cycles, and different organs will perform functions on a regular routine. Because of this, developing a regular sleep/wake routine (i.e where you are going to bed at a typical time at night and waking at a typical time each morning) is ideal, says Dr. Tabone.
Reduce Stress
It’s vital to address stress—both the kind that comes from within the body (such as worrying) and also from outside (such as working in an intense environment). “When stress becomes chronic that’s where negative health outcomes can present, and impaired internal detoxification pathways may be affected,” says Dr. Tabone.
Studies have shown that stress can divert energy away from important processes like hormone production and immune function when your body is in “fight or flight” mode. It can also impede proper digestion (robbing you of nutrients that will aid in detoxification) and is associated with changes in gut bacteria.
“To keep your stress levels in check, try meditation for three to seven minutes, two times daily to free your mind of clutter,” says Dr. Patel. “Or take a walk outside in nature or enjoy a long bath.”
Minimize Toxic Exposure
As mentioned above, minimizing your toxic load before you even need to detox is your best bet. And one way to do that is to avoid toxins as much as possible.
“Be an alert and educated consumer and avoid products that contain substances we know are not good for us,” says Dr. Patel. The top offenders include bisphenol-A found in plastics and food packaging; phthalates found in plastics, solvents, personal care products and parabens found in cosmetics, body care products and more.
