How To Detox Your Body Safely, According To Experts – Forbes Health
While most doctors agree that the body can do its own detoxification as long as you treat it carefully, there are some ways you can help yourself. Consider trying some or all of the following methods to naturally boost your innate detoxification abilities
limit alcohol
When it comes to natural detoxification, drinking alcohol will set you back. Alcohol and its by-products (e.g. acetaldehyde) are toxic to the body. Therefore, when you drink, the liver goes into overdrive – since the liver is the main organ responsible for processing alcohol – to further break down acetaldehyde until eventually it’s carbon dioxide and water that can be excreted from the body.
The problem with regular drinking is that when you keep your liver busy trying to remove alcohol and its byproducts from your system, it becomes less available to remove other toxins. Not to mention that over-drinking can damage your liver function over time, further reducing your body’s ability to naturally remove waste.
“If someone is trying to help their body by reducing their exposure to naturally occurring toxins, there may be benefits in reducing or even eliminating alcohol consumption for a period of time,” says Dr. Window.
focus on nutrition
“The amount of highly processed foods consumed is increasingly directly correlated with the risk of chronic disabilities and diseases such as obesity, type 2 diabetes, cardiovascular disease and, most worryingly, an increased risk of early mortality,” says dr Window.
By design and definition, ultra-processed foods contain many types of preservatives and additives. The more of these overprocessed 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 can interfere with your body’s natural ability to detoxify. In other words, cutting out junk food is a type of “detox” you can do with only positive effects.
dr Patel also recommends consuming low-mercury foods and always washing fruits and vegetables thoroughly before consumption. “These actions all play a role in limiting the body’s exposure to toxins,” says Dr. patel “Strengthen your diet with whole, nutritious foods and eliminate harmful foods with preservatives and chemicals that pollute the body.”
drink more water
One of the many reasons to stay hydrated is that water helps flush waste products out of the body.
The human body is approximately 60% water and is the environment in which all of the body’s transport systems exist. “It’s important to stay hydrated so the toxins in your body can be flushed out regularly,” says Dr. patel “Aim to drink between 2.5 and 3.5 liters of water daily.”
Increase your sweat
While there’s no strict consensus on this at this time, sweating can be helpful for overall detoxification because the integumentary system (the fancy jargon for your skin, nails, hair, etc.) plays a role in removing waste from the body, says Dr . tabones In addition, exercise and light exercise can promote bowel function, which in turn promotes the elimination of toxins.
The lymphatic system is also an integral part of the immune system and an important factor in the removal of metabolic waste and toxins. “Without an internal pumping mechanism, the lymphatic system relies on muscle contraction and body vibration to move fluids throughout the body,” says Dr. tabones
While some activities — like massage — can aid in lymphatic drainage, physical activity is essential for proper lymphatic function.
Prioritize sleep
Sleep is extremely important. The exact amount needed may vary from person to person. However, the general consensus is that at least seven to nine hours of sleep a night is best for optimal health.
Studies have shown that the state of our brain undergoes physiological changes during sleep. “It appears that during this cycle of cognitive respite, brain cells rid themselves of toxins,” says Dr. Window.
Specifically for the brain, the glymphatic system is responsible for removing waste from the central nervous system. Adequate sleep is a necessity for the proper drainage of toxins from the brain, with a deficiency being linked to many debilitating neurological conditions from Alzheimer’s to Parkinson’s.
The body works on sleep-wake cycles, and various organs perform functions on a regular basis. For this reason, it’s ideal to develop a regular sleep-wake routine (i.e., where you go to bed at a typical time each night and wake up at a typical time each morning), says Dr. tabones
reduce stress
It’s important to address stress—both the kind that comes from within (e.g., worry) and from the outside (e.g., working in an intense environment). “When stress becomes chronic, negative health effects can occur and internal detoxification pathways are compromised,” says Dr. tabones
Studies have shown that when your body is in “fight-or-flight” mode, stress can divert energy away from important processes like hormone production and immune function. It can also hinder proper digestion (and rob you of nutrients that help with detoxification) and is linked to changes in gut bacteria.
“To keep your stress levels under control, try meditating for three to seven minutes twice a day to clear your mind of clutter,” says Dr. patel “Or take a nature walk or enjoy a long swim.”
Minimize toxic exposure
As mentioned above, it’s best to minimize your toxic load before you even need to detox. And one way to do that is to avoid toxins as much as possible.
“Be a vigilant and educated consumer and avoid products that contain substances that we know are not good for us,” says Dr. patel Some of the most common culprits include Bisphenol-A, found in plastics and food packaging; Phthalates in plastics, solvents, personal care products and parabens in cosmetics, personal care products and more.