Detoxifying the body is a process aimed at eliminating or minimising the presence of toxins or harmful substances. While the body has its own natural detoxification systems, there are lifestyle choices and practices that can support these processes. Here are some ways to help detoxify your body effectively and reduce risk of chronic diseases caused by acute inflammation.
One thing to have in mind is that the body organs that detoxify your body need some form of nutrients from the food you eat to be very efficient.
1. Hydration
Water Intake: Staying well-hydrated is crucial for supporting the body’s natural detoxification processes.
More so, water helps flush toxins through urine and supports overall bodily functions.
Basically, for healthy individuals, the average daily water for men is about 15.5 cups and for women about 11.5 cups.
But depending on whether you add other fluid sources like coffee, tea, juice, fruits, and vegetables to your diet, you might need only four to six cups of plain water per day.
The addition of other sources of fluid creates an individual difference in this water intake thing.
2. Healthy Diet
Whole Foods: Focus on a diet rich in whole, nutrient-dense foods, including fruits, vegetables, whole grains, and lean proteins. These foods bring in nutrients that power up the organs that help detoxify your body.
Fiber Intake: Dietary fiber aids in digestion and helps eliminate toxins from the digestive tract.
According to a study, intake of dietary fibre has positive effect on your gut health (1).
Some of the foods you can add to your diet to offer you enough fibre are fruits, vegetables, and whole grains.
3. Limit Processed Foods
Avoid Processed Foods: Processed foods may contain additives and preservatives that are considered toxins in your body.
Indeed, they may come in small amounts that are not harmful, but an accumulation over time, makes them dangerous to your health.
Minimise their consumption and opt for fresh, whole foods instead.
4. Support Liver Health
Cruciferous Vegetables: Foods like broccoli, cabbage, and Brussels sprouts support liver function and enhance detoxification.
Turmeric and Ginger: These spices have anti-inflammatory properties and may support liver health.
5. Regular Exercise
Sweating: Here is one reason we say that people who claim they exercise, by just taking a walk without sweating, are not benefiting so much.
Furthermore, exercise promotes sweating, which is a natural way for the body to eliminate certain toxins. Include activities like aerobic exercises, yoga, or saunas to your daily routine.
The world health body, WHO, recommends a minimum of 150 to 300 minutes of moderate aerobic activity per week (2).
6. Adequate Sleep
Quality Sleep: Ensure you get enough sleep, as it is crucial for the body’s repair and detoxification processes.
Unfortunately, people who live in high populated cities like Lagos and have a 9 to 5 job get less amount of sleep daily. This lifestyle impacts their health negatively.
They do not give the body the ample time necessary for detoxification to happen.
Experts recommend at least 7 hours of sleep daily for adults (3).
7. Manage Stress
Mind-Body Practices: Engage in stress-reducing activities such as meditation, deep breathing, or yoga.
Chronic stress can negatively impact the body’s ability to detoxify.
Meanwhile, in our article on how to manage stress, you will find interesting and engaging ways to reduce stress level.
8. Reduce Alcohol And Caffeine
Moderation: Limit alcohol and caffeine consumption, as excessive intake can strain the liver and interfere with detoxification (4).
9. Stay Tobacco-Free
Quit Smoking: If you smoke, quitting is one of the most effective ways to reduce toxin exposure and improve overall health.
10. Herbal Teas
Detoxifying Teas: This teas often contain compounds that help detoxify your body.
Basically, some of these herbal teas are believed to have detoxifying properties are dandelion tea or green tea.
11. Probiotics
Healthy Gut Bacteria: Probiotics, found in fermented foods like yogurt or in supplement form, support a healthy gut, which plays a role in toxin elimination.
12. Limit Exposure To Environmental Toxins
Natural Cleaning Products: Use environmentally friendly and non-toxic cleaning products. Always remember that the residue of insecticide and detergent’s could pose a grave danger to your health. These are toxins.
Reduce Plastics: Minimise the use of plastic containers for food and beverages to limit exposure to potential toxins. You can check if the plastic is BPA free before you use it.
Most importantly, you should give attention to this if you prepare pap and other meals with hot water in a plastic bowl.
13. Consult A Healthcare Professional
Individualised Approach: Before embarking on any detox programme or major dietary changes, consult with a healthcare professional. They can provide guidance based on your specific health needs.
Important Things To Note
Specifically, detoxification is a natural and continuous process that the body performs.
You see, extreme detox diets or cleanses may not be necessary and can even be harmful.
As a result, it’s crucial to adopt sustainable lifestyle practices that support the body’s innate ability to detoxify.
Finally, always seek advice from healthcare professionals, especially if you have underlying health conditions or concerns.