What is body detoxification?
We all have a diet or living habit which we might not think is detrimental to our health or we may know but do not know to what extent.
Detoxification, or simply detox(also called detoxication) , is a short period of change in our lifestyle which results in removal of toxic substances by the help of physiological or medicinal techniques. Detox process is mainly carried out by the liver, which works to break down various toxins and elements that you consume, allowing you to eliminate them, and the kidneys, which metabolize and excrete many things.
The term “toxin” in the context of detox is loosely defined. It typically includes pollutants, synthetic chemicals, heavy metals, and processed foods, which all negatively affect health.
Detoxification can help you feel healthier and happier and improve longevity while helping us with our fitness goals and body improvement but in order for it to work well, you have to start making better choices in your day to day life and try to keep your body healthy on a regular basis or else you are just going to shock your body constantly.
The major variable in detox is considered diet, although a lot of other things such as stress, lack of sleep, lack of hygiene, drug abuse and other subjects play a major role.
Detox typically implies following a specific diet or using special products that claim to rid your body of toxins, but most of the time, you do not need a special product to do the job for you since we biologically have the ability to do it ourselves.
One negative effect of poor eating and drinking over the course of time is a broken metabolism. Metabolism dysfunction may present as weight gain, increased blood pressure and cholesterol, less energy, food cravings, and trouble sleeping.
Some diet tip for before and after detox In general is eating Whole foods packed with nutrients which are your best bet when it comes to keeping your insides clean. Fiber-rich fare like fruit, veggies, and beans, as well as nuts, seeds, whole grains, lean protein, and probiotics can aid gut and liver function so any unwanted buildup gets out of your system stat. reduce alcohol and Try to cut out processed, fried, and sugary foods along with red meat for even better flat-belly results.
When to detox body and how to detox?
There are some signals that your body sends to you(symptoms) so you understand something is wrong with your normal bodily functioning because of being toxicated, these symptoms include:
- Unexplained fatigue
- Sluggish elimination
- Irritated skin
- Allergies
- medications that have not been eliminated from your system
- Low-grade infection
- Puffy eyes or bags under the eyes
- Bloating
- Menstrual problems
- Mental confusion
mostly, detoxification is done by cleansing the blood by removing blood impurities from in the liver, where toxins are processed for elimination. The body also eliminates toxins through the kidneys, intestines, lungs, lymphatic system, and skin during a body detox. However, when these systems are compromised, impurities aren’t properly filtered and the body is adversely affected.
Essentially, a body-cleanse diet includes plenty of nutrient-dense, lower-sugar, high-fiber plant foods along with excellent sources of protein and healthy dietary fat. It would eliminate most processed foods including inflammatory fats and instead focus on whole, unprocessed, real foods.
A major part of detoxification is fasting. Fasting helps your digestive system rest and detoxify themselves. A clean digestive system is better able to handle toxins from other organs than one which is already toxic itself. Although you need to drink plenty of water and minerals to keep your body functioning smoothly.
Short-term fasting may improve various disease markers in some people, including improved leptin and insulin sensitivity.
In Chinese medicine, fasting is part of preventive health care. For many ancient cultures, fasting helped people “lighten up” after a long winter, shed the extra winter fat layer that provided warmth. Just don’t look at water fasts or juice diets as a weight-loss solution. As with the Atkins diet, restricting carbohydrates causes you to lose weight, but you’ll gain it all back since You’re losing water in your system.
Most importantly on the subject of fasting, If you want to go through a good detox fasting routine, you better include juice to your regiment. Although you might say it is not completely fasting since you are getting calories, we have to say it does not matter since we are not trying to lose weight, we just want to detox.
First of all, Juice diets do prevent your body from going into a state called ketosis. Ketosis means your body has no carbohydrates to burn for energy, so it has to burn stored fat or whatever else is available. Although there is a theory that with fat loss, you detox the toxins stored in fat cells, but ketones also expel lots of water since your body does not have enough carbs to hold the water.
Second of all, any calorie restriction puts a lot of pressure on body and that is the opposite of what we want to do.
Third of all, juice diets have enough fibre and prebiotics to nourish our probiotics. Probiotics are live microorganisms promoted with claims that they provide health benefits when consumed, generally by improving or restoring the gut flora.
Also they are full of natural vitamins and minerals and are digested fast and easy so we do not put any pressure on our body.
Although because they can be full of calories, you need to be careful with over consumption. There is a large debate about which fruits might be fit for this diet but since it is a large subject of its own, we do not go through it here but as a general rule, try eating a variety of organic foods with different color during detox(and also if possible all the time).
When it comes to detox, a molecule called Antioxidant plays a major role.
Antioxidants, those man-made or natural substances that may prevent or delay some types of cell damage, can do your whole body and overall health a favor.
One of the biggest things that antioxidants do is to offset free radical damage, i.e. highly unstable molecules that are naturally formed when your body does a range of things. Free radicals can cause what’s known as “oxidative stress,” a process that can trigger cell damage. Eating sulfur-rich foods like eggs, broccoli, and garlic helps enhance the function of glutathione, a major antioxidant produced by your body that is heavily involved in detoxification.
Good gut health starts with prebiotics, a type of fiber that feeds the good bacteria in your gut(probiotics). With prebiotics, your good bacteria are able to produce nutrients called short-chain fatty acids that are beneficial for health.
The good bacteria in your gut can become unbalanced with bad bacteria from use of antibiotics, poor dental hygiene, and diet quality. this unhealthy shift in bacteria can weaken your immune and detoxification systems and increase your risk of disease and inflammation.
Lemons are a staple of many detox diets, and there is good reason for this. Firstly, lemons are packed with antioxidant vitamin C, which is great for the skin and for fighting disease-forming free-radicals. Furthermore, the citrus fruit has an alkaline effect on the body, meaning that it can help restore the body’s pH balance, benefitting the immune system. Try starting your day with hot water and a slice of lemon to help flush out toxins and cleanse your system.
One of the most popular methods is to fast over the course of several days while drinking nothing but a lemon-water concoction. The belief is that the combination will “cleanse” the body’s organs and internal systems.
One study in overweight Korean women examined the lemon detox diet, which limits you to a mixture of organic maple or palm syrups and lemon juice for seven days. This diet significantly reduced body weight, BMI, body fat percentage, waist-to-hip ratio, waist circumference, markers of inflammation, insulin resistance, and circulating leptin levels.
Detox may also include herbal laxatives, colonics, and antioxidants.
One of the most toxic habits a lot of people have is alcohol. limiting or abstaining entirely from alcohol is one of the best ways to keep your body’s detoxification system running strong. More than 90% of alcohol is metabolized in your liver. Liver enzymes metabolize alcohol to acetaldehyde, a known cancer-causing chemical. It is so toxic that Excessive drinking can even severely damage your liver function by causing fat buildup, inflammation, and scarring.
Alcohol and caffeine act as diuretics and dehydrate you, so make sure you are increasing your water intake if you’ve been drinking recently. one more reason to stay away from alcohol but when it comes to coffee and tea(especially red tea), this is debatable.
Actually, moderate amounts of Coffee and especially tea have shown to improve detox process although they have caffeine. Not only is tea full of antioxidants, it hydrates you (especially if it’s herbal) and fills you up, also the caffeine in tea is different than the caffeine in coffee. the theory that if caffeine can help you detox as well is under debate.
While it’s not technically a food, no detox plan would be complete without regular consumption of essential liquids. Fluids are essential for keeping our organs healthy and helping to flush toxins from the body, and drinking green tea is a great way of boosting your intake. Green tea is not only a good weight-loss drink, but it is extremely high in antioxidants. Research has also suggested that drinking green tea can protect the liver from diseases including fatty liver disease.
a single tip for people consuming alcohol, If too much fatty food or alcohol has caused problems for your digestive system, it may be worthwhile adding some ginger to your diet. Ginger is not only great for reducing feelings of nausea, but it can help improve digestion, beat bloating and reduce gas. In addition to this, ginger is high in antioxidants and is good for boosting the immune system. To give your digestion a helping hand, try sipping on ginger tea or adding some freshly grated ginger to a fruit or vegetable juice. also If you have recently been overindulging in fatty foods and alcohol, adding some steamed globe artichoke to your meals is a great way to help get your body back on track. Globe artichokes are packed with antioxidants and fibre and can also help the body digest fatty foods. On top of this, globe artichoke is renowned for its ability to stimulate and improve the functions of the liver – the body’s main toxin-fighting tool.
Many celebs have resorted to the cabbage soup diet to help lose weight and get in shape quickly before a big event, however cabbage is not only good for weight loss – it is also an excellent detoxifying food. Like most cruciferous vegetables (including broccoli and sprouts), cabbage contains a chemical called sulforaphane, which helps the body fight against toxins. Cabbage also supplies the body with glutathione; an antioxidant that helps improve the detoxifying function of the liver.
Like most green herbs and vegetables, watercress is an excellent health-booster and detox food. Firstly, watercress leaves are packed with many vital detoxifying nutrients, including several B vitamins, zinc, potassium, vitamin E and vitamin C. Secondly, watercress has natural diuretic properties, which can help to flush toxins out the body. To reap the benefits of this nutritious food, try adding a handful of watercress to salads, soups and sandwiches.
Make sure during detox, you consume enough protein, Protein is crucial for the proper function of the two major detoxification pathways inside the liver cells(called the Phase 1 and Phase 2 detoxification pathways). Opt for organic grass-fed beef and wild-caught seafood.
A natural cleanse also involves avoiding trans fats and damaged fats. These fats are in processed foods with “partially hydrogenated” in the ingredients — even if the front label says “low in fat.” Scrambled eggs on the buffet table are an example of damaged fats, where the fat has become oxidized — skip them.
a good sleep with a good rem cycle is one of the best ways to detox your body. We all know that Sleep is definitely connected to weight loss, reduced cortisol levels and stress, and improved overall health. Poor sleep has been linked to short- and long-term health consequences, such as high blood pressure, heart disease, and type 2 diabetes. You should sleep seven to nine hours per night on a regular basis to promote good health.
Stress is a big factor in any physical condition. It can trigger your body to release stress hormones into your system. While these hormones can provide the adrenaline rush to win a race or meet a deadline, in large amounts they create toxins and slow down detoxification enzymes in the liver. Yoga, Qigong and meditation are simple and effective ways to relieve stress by resetting your physical and mental reactions to the inevitable stress life will bring.
meditation and yoga relax your mind and help you decrease anxiety levels. Also listen to some music from time to time, go walking somewhere nice, do stretches and take a good bath. Your body is your temple, do not forget that.
Also try breathing techniques. We have articles about it and you can search in the search box at the top to become familiar with health benefits of breathing.
Toxicity contributes to inflammation, which leads to a heavier toxic load, stalling fat loss in the bargain. An anti-inflammatory diet includes wild-caught seafood, plant foods rich in omega-3 fatty acids including flaxseed and chia seeds, lots of non-starchy vegetables, and spices including turmeric. Work with your chiropractor or other healthcare professionals to incorporate anti-inflammatory nutrients including fish oil, krill oil, resveratrol, and curcumin into your diet.
Hydration is also one other big factor for detox especially after we wake up. By providing your body with hydration upon waking, it refreshes and energizes our cells(When you think about it, while our bodies are asleep, we go seven or more hours without any hydration).
The adequate daily intake for water is 125 ounces (3.7 liters) for men and 91 ounces (2.7 liters) for women. You may need more or less depending on your diet, where you live, and your activity level.
Although salt can help with hydration by keeping water, consume it in moderation. Consuming too much salt can cause your body to retain excess fluid, especially if you have a condition that affects your kidneys or liver — or if you don’t drink enough water. Even if you do drink too much, your body is going to expel that water eventually and that causes loss of vitamins and minerals(especially electrolytes). Increasing your intake of potassium-rich foods — which counterbalances some of sodium’s effects — also helps. Foods rich in potassium include potatoes, squash, kidney beans, bananas, and spinach.
This excess fluid buildup can cause bloating and make clothing uncomfortable. If you find yourself consuming too much salt, you can detox yourself of the extra water weight.
workout to detox. Make sure you stay active. Among its benefits, exercise can help your body better excrete toxins and burn fat more effectively. it encourages circulation in the blood and lymph system. Doing so will also enhance digestion, reduce tension, lubricate joints, and strengthen your body. For that reasons, people who exercise regularly have fewer toxins in their systems than those who don’t.
While there are several mechanisms behind the health benefits of exercise, reduced inflammation is a key point. By reducing inflammation, exercise can help your body’s systems — including its detoxification system — function properly and protect against disease.
Exfoliate your skin if you want to rev up detoxification process and improve circulation. Skin brushing and oil massages will help exfoliate the toxins from your skin and refresh circulation.
Also Saunas are a staple of the wellness culture in countries like Sweden and Finland for good reason: Sitting and sweating it out can help you detox via sweat loss, plus it has skin benefits.
Refined Sugar also hinders your body’s ability to naturally detoxify itself by harming organs that play an important role, such as your liver and kidneys.
For example, high consumption of sugary beverages can cause fatty liver, a condition that negatively impacts liver function. Also High consumption of sugary and highly processed foods has been linked to obesity and other chronic diseases, such as heart disease, cancer, and diabetes.
Of the biggest toxins in this new times is heavy metals. Heavy metal poisoning is caused by the accumulation of certain metals in the body due to exposure through food, water, industrial chemicals, or other sources. While your body needs small amounts of some heavy metals to function normally(such as zinc, copper, chromium, iron, and manganese) toxic amounts are harmful. Foods high in sulfur, such as onions, broccoli, and garlic, enhance excretion of heavy metals. Also Chlorella is a type of algae that has many nutritional benefits and may enhance the elimination of toxins like heavy metals.
Coriander is an annual herb in the family Apiaceae. It is also known as Chinese parsley, dhania or cilantro. All parts of the plant are edible, but the fresh leaves and the dried seeds are the parts most traditionally used in cooking. Cilantro enhances excretion of certain toxins, such as heavy metals like lead, and chemicals, including phthalates and insecticides.
A lot of cleansing products are also full of toxins, try using natural cleaning products like vinegar and baking soda over commercial cleaning agents to reduce your exposure to potentially toxic chemicals. The same goes for body care products, Using natural deodorants, makeups, moisturizers, shampoos, and other personal care products can also reduce your exposure to chemicals.