We hear of various detoxification processes these days. Numerous detox products are sold in stores, spas, and over the internet. However, before “detoxing” became a fad, it was in reference to a medical procedure that would rid the body of alcohol, poisons, and drugs. Medical procedural detoxifications require hospital or clinical treatment. (1)
For many years, humans have been practicing diverse types of detoxifications – an internal cleansing. Native Americans used sauna-like sweat lodges, and there were bloodletting and enemas, both of which were thought of as reasonable therapies in their days to treat or prevent disease. (2)
Currently, however, the need to detoxify is greater. We live in a more polluted and stressful world, and our body systems can become overburdened by contaminants such as pollutants in our waters and air, pharmaceuticals, and chemicals in our water supply, lead, allergens, infectious organisms, and mercury in fish, not to mention the mental and emotional stress that we undergo daily. All of these take a toll on our health. (3) (1)
There is good news, however, in that your body has natural ways of cleaning out waste and detoxifying itself. The body’s systems have a great defense against most environmental pollutants and indulgences. These systems work optimally when supported with the right nutrients, exercise, appropriate amount of sleep, proper fluid intake, and learning how to decrease your stress response. (1)
Skin – This is the body’s largest organ. It is responsible for stimulating the immune system against harmful bacteria, but it also has a vital part in detoxification. Detoxification occurs through sweating, ridding toxins from the body from the inside out, but also keeping essential chemicals in. By sweating, waste by-products are expelled, and toxins that would otherwise overwhelm the liver, lungs, and kidneys are also released through sweat. How this process occurs is when the skin alters unwanted chemicals into a water-soluble form using a particular enzyme. The chemicals are then converted into toxins that are sweated out through skin pores. (4) (5)
Lungs –The lungs remove gases through their own filtration system, filtering out carbon dioxide waste while providing oxygen to every cell, ensuring toxins are removed and essential chemicals are retained. They also support the liver, kidneys, and intestinal tract by eliminating toxins that these organs cannot break down or expel. When toxins enter the bloodstream, the lungs help remove them through coughing and phlegm, further aiding the body’s natural detoxification process. (5)
Digestive System – The small intestine absorbs nutrients from whatever you consume, and it moves them into the bloodstream. Whatever remains from this is then eliminated in the large intestine. Your body, in its innate intelligence, also performs a detoxification by getting rid of toxic substances through diarrhea or vomiting. (6) (4)
Kidneys – Detoxification occurs when the kidneys filter the blood by removing byproducts from bodily processes or digestion and filters these toxins out of the blood by producing urine to flush them out. (6)
Liver – A key player in the role of digestion, it also filters the blood to eliminate harmful substances. The liver has a lot of responsibility to keep your body safe from toxins while also maintaining the retention of what is needed to nourish the body. This detoxification process is done by the liver breaking down what you put into your body and dispensing the beneficial chemicals throughout the body, all while keeping harmful chemicals out of the bloodstream, and preparing them for excretion. (6) (5)
While there are many causes of disruptions to the body’s natural detoxification process, these are the most common, and they are preventative.
Stress – Both acute and chronic stress can have a negative impact on the skin and can worsen skin conditions, including hair loss, eczema, psoriasis, and acne. It can also cause disturbances in digestion and inhibit diaphragmatic breathing (deep breathing), so the lungs are not working optimally to eliminate toxins. (7) (8)
Alcohol – Too much alcohol increases oxidative stress, produces chemical stress on the body, and leads to a depletion of antioxidants within the body, particularly glutathione. It also interferes with normal sleep cycles, leading to sleep deprivation, which then puts stress on the organs and hinders the body’s natural detoxification process. (8)
Sleep Deprivation – Inadequate sleep can interfere with growth hormone (GH), which has been called the “anti-aging hormone” by some. GH secretion mostly occurs during sleep. It stimulates tissue and liver regeneration, builds muscle, breaks down fat, and normalizes blood sugar regulation. (8)
Dehydration – A certain amount of water is essential for the blood to be thin enough to pass through the kidneys’ filtration processes. Dehydration can cause kidney stones, urinary tract infections, and even cause the kidneys to shut down and fail. (5) (9)
Constipation – When fluid intake is insufficient (dehydration), this can lead to a slowing down of the colon’s muscle movements. This then makes the waste move too slowly through the colon. The colon absorbs too much water, and the stool gets hard and dry, and it becomes difficult to pass. (10)
Although the liver is not accountable for the excretion of waste, constipation still hinders its ability to detox the body. This is due to the toxins being left in the colon instead of being excreted, and they are eventually reabsorbed. The liver’s vital energy is expended when it is signaled to detoxify these toxins all over again. (5)
Ultra Processed Foods – Foods that are manufactured in laboratories, typically having five or more ingredients, lack the nutrients and antioxidants needed for our body’s systems to do their jobs. Skin lacks support and leaves it vulnerable to environmental pollutants. (11)
Our digestive tract is affected as refined grains, sugar, salt, additives, and fat run through the body and are readily absorbed. Excess sugar causes a spike in blood sugar, and since the digestive system may not signal to the brain that we are satisfied, this can cause overeating and lead to obesity as well. (12)
Ultra-processed foods are also associated with an increase in respiratory diseases and asthma, as well as the development of wheezing in a child when these foods are consumed during pregnancy. (13)
Exercise: Regular exercise is a fantastic way to support detoxification. Remember, your lungs detox your body by getting rid of carbon dioxide. Regular exercise is one of the most important things you can do to improve the health, efficiency, and strength of your lungs. The more you exercise, the more carbon dioxide your lungs expel.
Your liver – a vital organ in detoxification – is also supported during exercise. The liver works hard, but it can wear down, and fat begins to build up. Regular exercise has been proven to decrease the amount of fat on the liver, whether in the form of aerobic exercise or resistance training. (14)
Nutrition: Eating whole, unprocessed organic foods like fruits, vegetables, and healthy fats will nourish our bodies and support detoxification through many dietary combinations. Look for foods that are high in antioxidants, fiber, and b vitamins. Fiber is also essential in supporting detoxification as it supports regular bowel movement, which is one of the body’s main ways to detoxify.
B vitamins aid in the detoxification process that happens in the liver. B vitamin-rich foods include beans, poultry, fruits, vegetables, and eggs.
Antioxidants, such as glutathione, fight against free radicals, reduce the damage from toxins, and support skin health. Foods that are high in antioxidants include berries, herbs and spices, green leafy vegetables, and green tea. Foods that contain glutathione, which is essential for the detoxification process in the liver, include sulfur-rich foods such as broccoli, onions, garlic, Brussels sprouts, cabbage, and kale.(15)
Sleep: Supporting your body’s natural detoxification system requires adequate, quality sleep. This allows your body to recharge and remove toxins that store in your body throughout the day. One of the waste products is a protein that promotes Alzheimer’s disease. If your body is sleep deprived, it does not perform what it needs to do to ensure toxins do not build up and affect your health. To support your body, you should sleep 7 to 9 hours per night. If you have trouble falling asleep or staying asleep, keeping a sleep schedule, and limiting computer or tv time are helpful for improving sleep. (16)
Hydrate: Drinking water is vital to regulating your body’s temperature, removing waste byproducts, lubricating joints, and nutrient absorption and digestion. Water removes waste products through sweating, urinating, and breathing so they do not build up in the blood. Sufficient water intake is ½ your body weight in fluid ounces. This allows for proper hydration which is essential for detoxification. However, this can vary depending on other circumstances such as climate and physical activity. (17)
Box Breathing –
Neck Stretches –
Breathe: Though this is something we do every day to stay alive, useful breathing exercises improve heart function, make lung function more effective, and strengthen muscles. Healthy lung function, and breathing in and out with the diaphragm, will fill the lungs with oxygen and gases, and then expel the waste. If there is stale air built up and there is less room for the diaphragm to contract and bring in fresh oxygen, the body will use other muscles in the back, neck, and chest for breathing. This means lower oxygen levels, and less oxygen for activity or exercise. Regular practice of breathing exercises can aid the lungs in getting rid of stale air, increase oxygen levels, and strengthen the diaphragm. There are a variety of breathing techniques available on the internet. The two listed below are a great way to get started! (18)
Roni Detienne is a graduate of the Energetic Health Institute and a Certified Hypnotherapist and Toe Reader. Her mission is to create healing transformations by empowering others through knowledge and education. She is currently pursuing board certification in Holistic Nutrition through the National Association of Nutritional Professionals (NANP) and is also a member of NANP.
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