Detoxification — or a full-body detox — is a popular buzzword. It typically implies following a specific diet or using special products that claim to rid your body of toxins, thereby improving health and promoting weight loss.

Detox diets often involve the use of laxatives, diuretics , vitamins, minerals, teas, and other foods thought to have detoxing properties. It typically includes pollutants, synthetic chemicals, heavy metals, and processed foods, which can negatively affect health.

However, popular detox diets rarely identify the specific toxins they aim to remove or the mechanism by which they supposedly eliminate them. Moreover, no evidence supports the use of these diets for toxin elimination or sustainable weight loss 1 , 2. Your body has a sophisticated way of eliminating toxins that involves the liver, kidneys, digestive system, skin, and lungs.

While detox diets have a seductive appeal, your body is fully equipped to handle toxins and other unwanted substances. Liver enzymes metabolize alcohol to acetaldehyde, a known cancer-causing chemical 4 , 5. Recognizing acetaldehyde as a toxin, your liver converts it to a harmless substance called acetate, which it eliminates from your body 3.

While observational studies have shown that low to moderate alcohol consumption benefits heart health, excessive drinking can cause many health problems 6 , 7 , 8. Excessive drinking can severely damage your liver function by causing fat buildup, inflammation, and scarring 9.

When this happens, your liver cannot function adequately and perform its necessary tasks — including filtering waste and other toxins from your body.

Health authorities recommend limiting alcohol intake to one drink per day for women and two for men. If you currently do not drink, it is recommended not to start as the risk outweigh any health benefits that come with drinking. Sleeping allows your brain to reorganize and recharge itself, as well as remove toxic waste byproducts that accumulate throughout the day 11 , With sleep deprivation, your body does not have time to perform those functions, so toxins can build up and affect several aspects of health Poor sleep has links to short- and long-term health consequences, such as stress, anxiety, high blood pressure, heart disease, type 2 diabetes, and obesity 16 , You should regularly sleep 7 to 9 hours per night to help promote good health If you have difficulties staying or falling asleep at night, lifestyle changes like sticking to a sleep schedule and limiting blue light before bed are useful for improving sleep 19 , 20 , Adequate sleep allows your brain to reorganize, recharge, and eliminate toxins that accumulate throughout the day.

Water does so much more than quench your thirst. It regulates your body temperature, lubricates joints, aids digestion and nutrient absorption, and detoxifies your body by removing waste products However, these processes release wastes in the form of urea and carbon dioxide, which can cause harm if they build up in your blood Water transports these waste products, efficiently removing them through urination, breathing, or sweating.

So staying properly hydrated is important for detoxification The adequate daily water intake is ounces 3. You may need more or less depending on your diet, where you live, and your activity level Research links high consumption of sugary and highly processed foods to obesity and other chronic diseases, such as heart disease, cancer, and diabetes 27 , 28 , For example, high consumption of sugary beverages can cause fatty liver, a condition that negatively impacts liver function 30 , 31 , You can limit junk food by leaving it on the store shelf.

Not having it in your kitchen takes away the temptation altogether. Replacing junk food with healthier choices like fruits and vegetables is also a healthy way to reduce consumption. Excess junk food consumption is linked to chronic diseases like obesity and diabetes.

These conditions can cause harm to organs important to detoxifying, such as your liver and kidneys. Antioxidants protect your cells against damage caused by molecules called free radicals.

Oxidative stress is a condition that results from the excessive production of free radicals. Your body naturally produces these molecules for cellular processes, such as digestion.

However, alcohol, tobacco smoke, a low nutrient diet, and exposure to pollutants can produce excessive free radicals These molecules cause damage to a range of cells. Research suggests that free radical damage plays a role in conditions such as dementia, heart disease, liver disease, asthma, and certain types of cancer 34 , Eating a diet rich in antioxidants can help your body counter oxidative stress caused by excess free radicals and other toxins that increase your disease risk.

Focus on getting antioxidants from food and not supplements. Taking too many antioxidant supplements may increase your risk of certain diseases. Examples of antioxidants include vitamin A, vitamin C, vitamin E, selenium, lycopene, lutein, and zeaxanthin.

Berries, fruits, nuts, cocoa, vegetables, spices, and beverages like coffee and green tea have some of the highest amounts of antioxidants Consuming a diet rich in antioxidants helps your body reduce damage caused by free radicals and may lower your risk of diseases that can impact detoxification.

Gut health is important for keeping your detoxification system healthy. Your intestinal cells have a detoxification and excretion system that protects your gut and body from harmful toxins, such as chemicals Good gut health starts with prebiotics , a type of fiber that feeds the good bacteria in your gut called probiotics.

With prebiotics, your good bacteria can produce nutrients called short-chain fatty acids that are beneficial for health 41 , Antibiotic use, poor dental hygiene, and diet quality can all alter the bacterial balance in your gut 43 , 44 , Consequently, this unhealthy shift in bacteria can weaken your immune and detoxification systems and increase your risk of disease and inflammation Eating foods rich in prebiotics can keep your immune and detoxification systems healthy.

Good food sources of prebiotics include tomatoes, artichokes, bananas, asparagus, onions, garlic, and oats Eating a diet rich in prebiotics keeps your digestive system healthy, which is important for proper detoxification and immune health.

For some people, detoxing is a means of eliminating excess water. This excess fluid buildup can cause bloating and make clothing uncomfortable.

If you consume too much salt, you can detox yourself of the extra water weight. While it may sound counterintuitive, increasing your water intake is one of the best ways to eliminate excess water weight from consuming too much salt.

By increasing your water intake, your body reduces the secretion of the antidiuretic hormone and increases urination, eliminating more water and waste products 49 , Foods rich in potassium include potatoes, squash, kidney beans, bananas, and spinach Consuming too much salt can increase water retention.

You can eliminate excess water — and waste — by increasing your intake of water and potassium-rich foods. Regular exercise — regardless of body weight — is associated with a longer life and a reduced risk of many conditions and diseases, including type 2 diabetes, heart disease, high blood pressure, and certain cancers 52 , 53 , While there are several mechanisms behind the health benefits of exercise, reduced inflammation is a key point 55 , You should aim to do at least — minutes a week of moderate intensity exercise — such as brisk walking — or 75— minutes a week of vigorous intensity physical activity — such as running While promising, many of these effects are only evident in animal studies.

Therefore, studies in humans are needed to confirm these findings. Your body naturally clears itself of toxins.

It sounds so simple that it might be too good to be true—but regularly practising slow, mindful breathing can create a change in how your body handles and responds to daily pressures. This can help you think more clearly and work more efficiently during the day.

To explain it scientifically, the connection between breath and the vagus nerve allows your parasympathetic nervous to activate and balance out your fight or flight response to stimuli.

We breathe every minute of every day, but not everyone is breathing effectively. Deep, mindful breathing from the diaphragm the belly, can help calm the mind and improve sleep quality. Start your day with deep breathing exercises for one minute and set reminders on your phone to remind you to breathe throughout your day consciously.

One minute of deep breathing, five times a day can calm your nervous system, making you feel more settled and relaxed. This plants positivity in your mind to start the day on a positive note. The mental health benefits of gratitude are far-reaching. They encompass improvements to self-esteem, better sleep, relaxation, more happiness, and more besides.

Organising your days and reflecting on what has happened can help your mind ease itself. Studies have shown that reflexive journaling can have positive effects on emotional well-being and overall life satisfaction.

Set out a few minutes in the morning or evening to reflect on yourself, your achievements, your struggles and your overall feelings throughout the day.

Prioritising your to-do list and daily activities is essential in maintaining a healthy mindset through your day. If you struggle with this, consider recruiting a friend or family member as an accountability buddy to check in with, work out with, or cook with, to ensure you both stick to prioritising these activities.

Meditation not only calms the mind but also increases clarity. A regular practice can enable you to consciously separate your positive intentions from your negative thoughts, and can declutter your mind leaving it fresh to begin your day with your intentions set.

Start with as little as minutes daily and then gradually increase the time as your practice continues and you start to find it easier.

A great way to start meditating and get your mind focused is by repeating positive affirmations. For example: my thoughts are organised, I have strong mental clarity, and I focus on things individually.

There is no single definition of what a full body detox involves, but it may require a person to:. While some people believe that full body detoxes provide health benefits, they are not necessary for most people. The body already has its own highly efficient detoxification system to eliminate toxins from the body.

Sometimes, people have medical conditions that require help with detoxification. For example, people with heavy metal poisoning may undergo chelation therapy.

This is a procedure that removes heavy metals from the body. While detoxes are not medically necessary for most people, under certain circumstances, they may offer some health benefits, such as:.

Many of the potential benefits of detoxes do not last long and end once a person resumes their normal diet. At present, research does not support the use of detox diets for either weight management or toxin elimination.

According to the National Center for Complementary and Integrative Health , some detoxes pose health risks by encouraging people to:. Both the Food and Drug Administration FDA and the Federal Trade Commission have taken action against companies selling detox products, as some contain harmful or illegal ingredients.

People should always discuss supplements, detox products, and new diets with a doctor or dietitian before trying them. If a person wishes to try their own version of a full body detox in order to feel healthier, there is a safer way to do so. In many cases, making simple changes to diet or lifestyle can improve general health.

Tobacco smoke and alcohol both place strain on the body in various ways. If a person smokes or drinks regularly, they can begin a detox by reducing these habits or stopping entirely. Drinking enough water is important for general health and also for detoxification.

How much water a person needs depends on their level of physical activity and age, among other factors. People should avoid refined carbohydrates , added sugars, and processed foods and try to include more:. Oily fish are another source of beneficial nutrients.

However, it is important to note that some oily fish, such as tuna , can contain mercury. The FDA advise eating 2—3 servings of low-mercury fish or seafood per week. Learn more about eating a balanced diet here. Sleep allows the brain to remove toxic waste products that accumulate throughout the day.

This makes adequate sleep an essential part of detoxification. Learn about how much sleep a person needs here. While it is not always possible for individuals to control pollution exposure outdoors, there are things people can do to reduce exposure indoors, such as:.

People can check the air quality in their area using AirNow. Before a person attempts a full body detox or makes significant lifestyle changes, it is advisable for them to consult a healthcare professional. Read it Now. Upcoming Events Near You. Toddler Nature Time am · LLELA Nature Preserve.

Dinosaurs Live! Valentine's at Dee Lincoln Prime pm · Dee Lincoln Prime. Celebrate Recovery pm · First United Methodist Church. Music In The Chamber pm · George A. Purefoy Municipal Center - Council Chambers. Practicing mindfulness allows you to be in the present moment, fully aware of every movement and task.

The traditional Ayurvedic detox involves herbs, supplements, purges, enemas, bloodletting, and a dietary regimen, as well as stress-relieving lifestyle practices like meditation and massage.

Proponents claim that the Ayurvedic detox helps cleanse your body of contaminants and promote overall health. While scientific studies cast doubt on the effectiveness of detoxes, certain components of the Ayurvedic detox may have other benefits. That said, most of the short-term weight loss you experience may come from enemas, bowel stimulants, and detox formulas.

These products are laxatives designed to eliminate waste quickly, leading to a temporary reduction in water weight. Not only do laxatives run the risk of dehydration, but taking them regularly may also put you at risk of nutrient deficiencies, as your body does not have enough time to absorb vitamins and minerals 17 , However, the Ayurvedic lifestyle promotes numerous healthy habits.

A diet of whole foods with limited alcohol and processed foods has been linked to a lower risk of heart disease, diabetes , obesity, and certain types of cancer 20 , 21 , 22 , Plus, disconnecting from technology and daily stressors can help you connect with yourself and your thoughts 24 , 25 , The Ayurvedic detox may aid weight loss, but detox teas and laxatives can be dangerous and should be avoided.

Despite some of the positive aspects of Ayurveda, its detox has numerous downsides and may threaten your health. Although many people report feeling better after doing an Ayurvedic detox, very little evidence supports its effectiveness.

Proponents of Ayurveda claim that illness is formed from imbalances in your body that must be detoxified. Yet, your body has its own natural detoxification system consisting of your lungs, kidneys, liver, intestines, and skin 27 , 28 , If your body accumulates actual toxins, you would need to seek immediate medical attention — not do a detox.

Self-induced vomiting and regularly using enemas, laxatives, and detox products are unsafe practices that may put you at risk of dehydration, nutrient deficiencies , electrolyte imbalances, and — in severe cases — kidney failure and heart complications These practices may likewise trigger disordered eating tendencies , especially when used for weight loss In fact, the overuse of Ayurvedic supplements is tied to higher rates of liver injury and failure due to high doses, heavy metal content, improper combinations of ingredients, and interactions with other drugs, supplements, or nutrients 36 , 37 , Therefore, you should always speak to your healthcare provider before taking any herbal supplements.

No scientific evidence supports using the Ayurvedic detox to treat or cure disease. Practices like self-induced vomiting, routine laxative use, and supplementing with Ayurvedic herbs are cause for concern and should be avoided.

Although the Ayurvedic diet includes many healthy foods and eating practices, such as mindful eating and increased vegetable and legume intake , the detox itself poses many health risks.

Any detox that encourages self-induced vomiting or laxative use puts you at risk of severe dehydration, nutrient deficiencies, and disordered eating tendencies. Moreover, the detox promotes the use of herbs and supplements that are not backed by scientific evidence and may increase your risk of liver damage.

Any advantages seen from this detox likely come from eating a healthier diet. The Ayurvedic detox is a traditional component of Ayurveda, an ancient healing practice from India. Although Ayurvedic practices like meditation, mindful eating, and massage may benefit both your physical and mental health, the detox itself is dangerous and highly discouraged.

Detoxes not only lack scientific backing but also may lead to dangerous side effects like heart complications, liver damage, eating disorders, nutrient deficiencies, and kidney failure. Detoxification detox diets and cleanses are more popular then ever before.

They are claimed to improve health by removing toxins from the body. Detox water is claimed to have all sorts of health benefits, including weight loss. But does it really work? This article looks at the science.