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In medical terms, there is no such thing as “cleansing the body” (as well as the term “toxins”, which is widely used), here a more accurate concept is used – detoxification (or simply detox). Typically, the term refers to following a specific diet or using special foods that are said to rid your body of toxins, thereby improving health and promoting weight loss.
However, our bodies are good at detoxifying themselves, and don’t require special diets or expensive supplements to do so. This begs the question: “Is it worth it to cleanse the body at home? Will it do any good?”
Next, we’ll show you how you can improve your body’s natural detoxification system. This article explains some common misconceptions about detox along with nine evidence-based ways to rejuvenate your body’s detox organs.
9 Ways to Improve Your Body’s Natural Cleansing
1 Limit alcohol
Over 90% of alcohol is metabolized in your liver. Liver enzymes metabolize alcohol to acetaldehyde, a known carcinogen. Recognizing acetaldehyde as a toxin, your liver converts it into a harmless substance called acetate, which is then excreted from the body.
While light, low-to-moderate drinking is good for heart health, drinking too much alcohol can cause a host of health problems. [2].
Thus, limiting or completely abstaining from alcohol is one of the best ways to keep the body’s detoxification system working.
2 Sleeping mode
Quality sleep every night is a must for maintaining the health of your body and natural detoxification system. Sleep allows your brain to reorganize and recharge, as well as remove toxic waste products that have accumulated throughout the day. One such waste is a protein called beta-amyloid, which contributes to the development of Alzheimer’s disease. [3], [4]
With insufficient sleep, your body won’t have time to remove these toxins, so they can accumulate and affect your health, such as stress, anxiety, high blood pressure, heart disease, type 2 diabetes, and obesity.
You should sleep 7-9 hours a night always to strengthen your health.
If you are having difficulty making lifestyle changes, limiting the blue light emitted by mobile devices and computer screens, then you may want to consider wearing blue light protection glasses while working at your computer. [5].
3 Drink more water
Water is much more important than just quenching your thirst. It regulates your body temperature, lubricates your joints, promotes digestion and nutrient absorption, and detoxifies your body.
Water transports the waste products of our cells, effectively removing them through urination, respiration, or perspiration. Therefore, cleansing the body is important to start with sufficient water intake.
It is recommended to consume 3,7 liters of water for men and 2,7 liters for women (assuming healthy kidneys).
4 Cut down on sugar and processed foods
High consumption of sugary and high-yielding foods is linked to obesity and other chronic diseases such as heart disease, cancer, and diabetes. [6], [7].
These diseases and detoxification are incompatible concepts, as they harm organs that play an important role in detoxification, such as your liver and kidneys. For example, high consumption of sugary drinks can cause fatty liver disease, a condition that negatively affects liver function. [8].
By eating less junk food, you can keep your body’s detox system healthy. And if you replace them with healthier foods, such as fruits and vegetables, you will significantly improve your health.
5 Eat Foods Rich in Antioxidants
Antioxidants protect your cells from damage caused by molecules called free radicals. Oxidative stress is a condition caused by the excessive production of free radicals.
Our body certainly produces antioxidants, however, alcohol, tobacco smoke, poor diet and exposure to pollutants can lead to the formation of excess free radicals. By causing damage to the cells in your body, these molecules contribute to the development of diseases such as dementia, heart disease, liver disease, asthma, and certain types of cancer. [9].
Berries, fruits, nuts, cocoa, vegetables, spices (cinnamon, turmeric) and beverages such as coffee and green tea contain the highest amounts of antioxidants. [12]
6 Eat high fiber foods
Gut health is important for a complete cleansing of the body. Good gut health starts with fiber, which feeds the good bacteria in your gut. With fiber (prebiotics), beneficial bacteria are able to produce nutrients called short-chain fatty acids that are beneficial to health.
Good bacteria in the gut can become out of balance with bad bacteria due to antibiotic use, poor oral hygiene, and poor dietary habits. This condition is called dysbacteriosis, as a result of which the immune system and the body’s cleansing system are weakened, and the risk of diseases and inflammation increases.
Eating fiber-rich foods can support a healthy immune and detox system. Good food sources: Tomatoes, artichokes, bananas, asparagus, onions, garlic, and oats.
7 Reduce your salt intake
Some people suffer from water retention in the body (edema). Eating too much salt can cause your body to retain excess fluid, especially if you have a disease that affects your kidneys or liver — or if you don’t drink enough water.
This is because when you consume too much salt and not enough water, your body releases antidiuretic hormone, which prevents urination – and therefore detoxification. [13].
Although it may seem counterintuitive, increasing your water intake is one of the best ways to get rid of swelling that is caused by excess salt intake. By increasing your water intake, your body reduces the secretion of antidiuretic hormone and increases urination, eliminating more toxins.
Increasing your intake of potassium-rich foods, which counterbalance some of the effects of sodium, may also help. Foods rich in potassium: potatoes, pumpkin, beans, bananas, spinach.
8 Be active
Regular exercise—regardless of body weight—is associated with increased life expectancy and reduced risk of many conditions and diseases, including type 2 diabetes, heart disease, high blood pressure, and some cancers. [14], [15].
At the same time, exercise is key in reducing inflammation. [16]. And this in turn improves your detoxification system.
Brisk walking is recommended for at least 150-300 minutes per week, or 75-150 minutes per week of high-intensity physical activity such as running.
9 Other useful tips for cleansing the body
Some dietary and lifestyle changes can reduce the body’s toxin load:
Eat sulfur-containing foods. High sulfur foods such as onions, broccoli and garlic improve the excretion of heavy metals such as cadmium. [17]
Try chlorella. According to animal studies, chlorella is a type of algae that has many nutritional properties and can enhance the elimination of toxins such as heavy metals. [18]
Cilantro. Cilantro can detoxify certain neurotoxins such as lead, mercury, as well as chemicals including phthalates and insecticides. [19]
Maintain glutathione. Eating sulfur-rich foods like eggs, broccoli, and garlic helps improve the function of glutathione, the main antioxidant your body produces and is actively involved in detoxification. [20]
Switch to natural cleaning products. Choosing natural cleaners like vinegar and baking soda over commercial cleaners can reduce your exposure to potentially toxic chemicals. [21]
Choose natural body care. Using natural deodorants, cosmetics, moisturizers, shampoos, and other personal care products can also reduce your exposure to chemicals.
Myths about cleansing the body
The term “toxin” in this context is very vague, and it is not clear what exactly they mean by it when they describe the next detox diet. These are usually pollutants, synthetic chemicals, heavy metals, and foods that adversely affect health.
It is said that special procedures for cleansing the body of toxins at home remove all harmful substances from the body, improve health and promote weight loss. However, there is no evidence to support the use of these diets and treatments for detoxification or sustained weight loss. [1]
Video: “Bringing “Slags” to clean water” – a scientific and educational forum was held on June 10 in Moscow: