We hear a lot about detox diets in the health world. These diets are usually whole foods and plant based, focusing on supporting the liver and digestive system to remove unwanted “toxins” from our systems. Toxins can mean a lot of things, but often we are talking about unwanted or harmful substances – think pesticides, food additives, medications, and environmental pollutants. While focusing on the diet is super important, there are lots of other ways we can support detoxification in the body.
Here are my top 6 tips for fully body detoxification!
1. Support your Liver – Of course!
The liver is responsible for processing and eliminating excess substances in the body such as hormones, as well as harmful substances we take in from the environment, medications, and our diet. If overloaded, it becomes “sluggish” and we can see those totally unwanted symptoms of toxicity including fatigue, weight gain, brain fog, and acne.
The diet plays a major role in how our liver runs on a daily basis. Eating an organic (or mostly organic!) whole foods diet and steering clear of processed foods, refined sugars, conventionally raised meats, and food additives helps to reduce the amount of toxins the liver needs to process and provides plenty of nutrients for optimal function. Eating lots of cruciferous veggies will also increase the liver’s detoxifying powers.
Milk thistle and dandelion root are two fabulous herbs that also support liver function. Milk thistle contains silymarin, which helps to strengthen the cell walls in the liver, while supporting healthy regeneration. It also helps to eliminate the buildup of heavy metals, environmental pollutants, and alcohol in the liver. Dandelion root is a natural diuretic and can help the liver eliminate toxins more quickly.
2. Proper Bowel Elimination
In order for the body to properly eliminate toxins, we MUST be having regular and healthy bowel movements. The goal is 1-2 movements per day. To improve your digestion, try to:
– drink plenty of water!
– eat lots of fiber! Ramp up your veggie and fruit intake (emphasis on the veggie)
– take a probiotic! Probiotics help the lower intestine (your colon) function optimally. Choose a high quality probiotic with at least 50 billion CFUs.
3. Circulation Therapy
When we increase circulation, we are supporting our lymphatic system, a part of our immune system that filters toxins and waste from the body.
– Dry Skin Brushing: Purchase a dry skin brush from your local health food store (or amazon). Before your morning shower, brush your entire body with quick, small strokes moving towards the heart. This means, feet and hands first moving up your legs and arms towards the heart. This is a great exfoliant for your skin AND helps reduce cellulite. Score!
4. Hydrotherapy
Try one of these hydro-therapeutic options to increase detoxification via the skin (another important detoxification organ).
– Option #1: Hot/Cold Shower. Alternate 5 minutes hot followed by 30 seconds cold – repeated 3 times.
– Option #2: Sit in a low-temperature sauna for 15 minutes followed by a cold shower rinse. You can repeat this up to 3 times.
– Option #3: Epsom Salt Bath – add 2 cups of Epsom salt to warm bath. Soak for up to 20 minutes. May add soothing and detoxifying essential oils such as lavender and chamomile (soothing), lemon, grapefruit, and rose geranium (detoxifies liver).
5. Mind Detox
Incorporate stress reducing and calming techniques daily. Deep belly breathing is amazing (10-15 deep breaths in the morning and evening). Meditation is another great option.
6. Healthy Sleep Routine
Sleep is another key component to a successful detox. Our bodies need plenty of sleep to recover each day. Here are some things to consider for a great night’s sleep.
– Black it out. Make sure your room is as dark as possible.
– No screens. Try limit screens 1 hour before bed and remove from bedroom at bedtime.
– Use calming essential oils. Add a few drops of lavender to the soles of your feet to encourage sleep.
Focusing on just one of these areas of detoxification can really improve your body’s ability to get rid of all the toxins it takes in daily. Slowly incorporating these techniques into your daily routine will increase your body’s detox abilities and help to increase your energy, improve digestion, skin, memory, and mood. Trust me, you’ll be feeling better in no time – and your detox organs will thank you!
Kris Smyth, MNT, CHHC
Holistic Nutrition Consultant