Detox Diet 101: Science-Backed Methods to Support Full Body Detoxing
Is a detox diet scientifically sound? They're all the rage right now, but do they actually work? A growing body of research explores this topic, and gives each of us scientific clues to how we can best support our bodies’ natural detoxification processes. If you want to experience more vibrant health, support your immune system and feel more energized, here’s what you need to know (and do) today!
Your body does a miraculous job of detoxification on its own. But that doesn’t mean detoxing is useless, either. One of the major benefits of a detox diet or detox plan is helping to optimize these ongoing, natural processes.
The problem with the phrase "detox" or "detox diet" is that everyone has a different idea in their head about what that means. So before we begin discussing different scientifically proven ways to get into a state of detoxification, it's important to make sure we're all on the same page.
Most detox diets throw around the term "toxins," but without any clear indication of what toxins you should be eliminating. The truth is that your body already does an amazing job at flushing toxins out of your system.
Right now, even as you read this article, your lungs, your kidneys, your stomach, your skin, your liver and many other organs in your body are working to get rid of harmful substances that might be negatively impacting your wellness.
Researchers note that a detox diet can’t detox any more efficiently than these natural, ongoing processes. Your body does a miraculous job of detoxification on its own. But that doesn’t mean detoxing is useless, either. One of the major benefits of a detox diet or detox plan is helping to optimize these ongoing, natural processes.
There are many things you can do to help support your liver, your skin, etc., all with the intent of purifying your body and detoxing yourself from head to toe. Let’s dive in.
Alcohol can hamper your liver's ability to detox.
Your liver is one of your body's largest organs, and while it has many jobs, one of its primary functions is removing toxins out of your system.
Over time, constant exposure to toxins can significantly impact your liver's functioning. For example, drinking too much alcohol for extended periods of time causes liver inflammation and liver scar tissue, which can reduce how effective your liver is at eliminating toxins.
If you’re on a cleanse and want to detox, your number-one goal should be alcohol abstinence. Next, you can support your liver’s functioning with various herbal and vitamin detox remedies.
While more research is needed, preliminary studies have found that several specific supplements can optimize detoxification by supporting your liver health:
If you don’t get enough rest, your body can’t carry out these natural, helpful detoxing processes. Give your brain the cleanse it needs by supporting healthy sleep habits.
Your brain needs to detox, too.
Over the course of your day, various toxins, such as beta-amyloid and metabolic waste, build up in your brain.
When you sleep, your brain is able to process and flush out these waste products.
If you don’t get enough rest, your body can’t carry out these natural, helpful detoxing processes.
Give your brain the cleanse it needs by supporting healthy sleep habits:
Add a squeeze of lemon juice, or a splash of organic fruit juice to make it easier to hit your daily water goals.
As your body naturally detoxes, processes the nutrients in your food, and carries out its daily functions, various waste products build up in your blood.
Examples include carbon dioxide and urea, and if you don’t flush this waste from your system, it can reach levels that are potentially toxic to your health.
One of the most effective ways to flush this build-up of waste is by adding more water to your detox diet.
By staying hydrated, you quite literally flush the toxins out of your body the next time you head to the bathroom.
How much water should you drink in order to optimize your detoxing? Men should aim for 3.7 liters of water a day, while women should shoot for 2.7 liters of water daily.
If you don’t find water easy to drink, spice it up with healthy, low- to no-calorie options:
Start each day with a boost of fiber and probiotics. Examples include a fruit and yogurt smoothie, or a high-fiber cereal with fruit and yogurt.
Speaking of “flushing” toxins out of your body when you go to the bathroom, don’t forget to support your gut health with your detox diet. Your gut is where nutrients are broken down, waste material is generated, and toxins are trapped and removed.
Most people are missing out on two major nutrient groups when it comes to detoxing, cleansing and maintaining digestive health:
Trust Your Body’s Natural Processes
Your body does a miraculous job of detoxification on its own. But that doesn’t mean detoxing is useless, either. One of the major benefits of a detox diet or detox plan is helping to optimize these ongoing, natural processes.
Four Easy Ways to Detox and Cleanse Today
Most detox diets and detox plans involve a few common strategies:- Drinking more fluids, especially smoothies and fresh juices from fruits or vegetables
- Completely removing foods from your diet that may be high in allergens, unhealthy fats, contaminants, etc.
- Moving your body and exercising more often.
- Eliminating some of the primary forms of “toxins” in your lifestyle, such as alcohol, refined grains and sugars.
1. Support Your Liver Health
Alcohol can hamper your liver's ability to detox.
2. Get Some Shut-Eye
If you don’t get enough rest, your body can’t carry out these natural, helpful detoxing processes. Give your brain the cleanse it needs by supporting healthy sleep habits.
- Limit evening screen time, whether that’s your television, your phone, etc.
- Engage in relaxation techniques, such as deep breathing and meditation.
- Take magnesium, a calming mineral which some refer to as nature’s “chill pill.”
3. Drink More Water
Add a squeeze of lemon juice, or a splash of organic fruit juice to make it easier to hit your daily water goals.
- Carbonate it for a fizzy beverage.
- Add a squeeze of lemon juice, or a splash of organic fruit juice.
- Flavor it with herbs, such as a fresh sprig of mint.
- Enjoy it as an herbal tea, such as green tea, for added antioxidants and health benefits.
4. Boost Your Digestion and Gut Health
Start each day with a boost of fiber and probiotics. Examples include a fruit and yogurt smoothie, or a high-fiber cereal with fruit and yogurt.
- Probiotics
- Fiber