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. You can support the process and your overall health with some lifestyle practices, including avoiding or limiting alcohol, getting enough sleep, drinking enough water, and eating certain foods, among others.

Still, only when these organs are healthy can they effectively eliminate unwanted substances. A full-body detox is part of regular organ function, with the body naturally eliminating harmful or toxic substances through the kidneys, liver, digestive system, skin, and lungs.

Detox diets are said to eliminate toxins, which supports improving health and promoting weight loss. While these diets are popular, they are not necessary.

Your body has its own highly efficient detoxification system. Our experts continually monitor the health and wellness space, and we update our articles when new information becomes available.

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Two phytonutrients found in artichokes help the liver produce bile , which is important in the digestion of fats and the removal of harmful toxins.

Not only are they high in vitamins K and A, but collard greens may also lower your risk of breast, colon, and lung cancers due to indolecarbinol. Beets are a high-antioxidant vegetable that are also rich in nutrients.

Beets contain betaine as well as a fiber called pectin that clears toxins that have been removed from the liver. In addition, beets can help lower blood pressure, prevent heart disease and stroke, help fight inflammation , and provide a boost to your immune system.

Spinach is low in calories but packed with nutrients. Flavonoid antioxidants in spinach help prevent cholesterol oxidation in the body. My Account Patient Portal Make a Payment Billing FAQ Billing Contacts My Account Patient Portal Make a Payment Billing FAQ Billing Contacts.

Health Matters Announcements current Recent Articles Healthy Living For Parents Fitness Terms of Use. Blog Post. Broccoli Broccoli contains sulforaphane , which is great for fighting off infectious cells in our bodies.

Grapefruit Grapefruit is loaded with nutrients including vitamins A, C, and B1 and pantothenic acid, fiber, potassium, and biotin. Avocado Avocados are loaded with antioxidants that help your body fight free radicals.

Artichokes Give your liver a break! Beets Beets are a high-antioxidant vegetable that are also rich in nutrients. Spinach Spinach is low in calories but packed with nutrients.

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Here are twelve you need to know. Were you to judge by some celebrities or fads, a detox would be a fully liquid diet that is primarily fixated on stimulating overnight weight loss.

But that approach to detoxification has a noticeable lack of scientific backing. In fact, skipping solid foods altogether can create negative impacts on your health during a detox. According to Cleveland Health Clinic: 1.

Solid foods are actually helpful [to overall health]. Fiber, found in plant-based foods such as fruits and vegetables, slows digestion, helps with nutrient absorption ,and removes toxins via stool. Your digestive tract uses probiotics from fiber to nourish your intestines with beneficial bacteria, which helps maintain immune health.

The weight you lose from a cleanse is a result of losing water, carbohydrate stores, and stool, which all return after you resume a regular diet.

In fact, a liquid-based diet is low in calories, which will leave you with no energy to exercise or go about your day. Really, what a detox should be about is returning your body to a natural state of equilibrium. Done the right way, a detox diet results in the following benefits:. Shifting to a balanced, health-focused diet is a much more effective way to detox, especially if you want it to have a lasting impact for the better.

Learn more about detoxification in our latest blogs on How Often Should You Detox? and 4 Signs You Need to Detox. Various superfoods are low in calories but high in other sources of nutrients. A well-balanced diet will include whole foods like:. Fruits are powerhouses containing essential vitamins, minerals, and antioxidants—but they can also contain a lot of sugar.

Some fruits will be helpful for a detox, and others less so. The USDA dietary guidelines recommend a minimum of 1. As you prepare your detox, be sure to include at least some of the following fruits: 3.

This is because veggies are rich in phytochemicals, which help regulate hormones, stimulate the immune system, and fortify cells. Ideally, a vegetable should be incorporated into most meals and fill up at least half the plate.

When selecting the right veggies, start with cruciferous vegetables—those belonging to the cabbage family—which have lots of fiber and are low in calories.

Then, add other veggies that support liver health. This includes: 5. Certain issues can impair liver function, making the organ less able to detoxify the body. These factors include:.

According to Johns Hopkins Medicine , there is not enough evidence to suggest that liver cleanses can help with existing liver damage.

Dietary detoxes are not necessary because the body is already very adept at getting rid of toxic substances. However, consuming antioxidant-rich foods could help protect against toxin-induced free radical damage.

Fruits, vegetables, and pulses all help the body detox. A person might boost the number of antioxidants in their diet by adding certain smoothies and teas.

The most healthful diet involves eating a variety of nutrient dense foods from all major food groups. Learn about healthful diets and tips here. A full body detox may help people begin healthful habits, such as eating fruits and vegetables, staying hydrated, and limiting alcohol.

Read on to…. Learn about the science behind juicing and juice cleanses here. The lemon detox diet involves drinking a lemon juice mixture for a set period. There is no evidence to support the diet, and it can potentially be…. A clear liquid diet is easy for the body to digest. A doctor may prescribe it before certain surgeries or to ease nausea, in some cases.

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Nutrition Evidence Based What Is a Full-body Detox? Medically reviewed by Jared Meacham, Ph. Detoxification Misconceptions FAQ Summary A full-body detox typically involves following a diet to remove toxins from the body.

What is a full body detox? Common misconceptions about detoxing. Limit alcohol. Focus on sleep. Drink more water.

Reduce your intake of sugar and processed foods. Eat antioxidant-rich foods. Eat foods high in prebiotics. Decrease your salt intake. Stay active. Other helpful detox tips. Frequently asked questions. The bottom line. How we reviewed this article: History. Nov 14, Written By Gavin Van De Walle.

Medically Reviewed By Jared Meacham, Ph. May 16, Written By Gavin Van De Walle. Medically Reviewed By Marie Lorraine Johnson MS, RD, CPT. Share this article.

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Packed with amino acids that help keep your mind sharp, kale is beneficial for managing cholesterol too. Kale can also help with managing blood pressure and supporting the immune system. Give your liver a break! Artichokes provide a wide variety of nutrients for your blood and liver.

Two phytonutrients found in artichokes help the liver produce bile , which is important in the digestion of fats and the removal of harmful toxins. Not only are they high in vitamins K and A, but collard greens may also lower your risk of breast, colon, and lung cancers due to indolecarbinol.

Beets are a high-antioxidant vegetable that are also rich in nutrients. Beets contain betaine as well as a fiber called pectin that clears toxins that have been removed from the liver. In addition, beets can help lower blood pressure, prevent heart disease and stroke, help fight inflammation , and provide a boost to your immune system.

Spinach is low in calories but packed with nutrients. Flavonoid antioxidants in spinach help prevent cholesterol oxidation in the body. My Account Patient Portal Make a Payment Billing FAQ Billing Contacts My Account Patient Portal Make a Payment Billing FAQ Billing Contacts.

Health Matters Announcements current Recent Articles Healthy Living For Parents Fitness Terms of Use. Blog Post. Broccoli Broccoli contains sulforaphane , which is great for fighting off infectious cells in our bodies. Grapefruit Grapefruit is loaded with nutrients including vitamins A, C, and B1 and pantothenic acid, fiber, potassium, and biotin.

Avocado Avocados are loaded with antioxidants that help your body fight free radicals. Artichokes Give your liver a break! Beets Beets are a high-antioxidant vegetable that are also rich in nutrients.

For example, foods rich in antioxidants can neutralize harmful free radicals produced during metabolism and exposure to toxins. There is robust scientific evidence backing the benefits of these detox foods. Numerous studies have shown how they can enhance liver function, promote toxin elimination, reduce inflammation, and boost overall health.

Spinach, kale, and Swiss chard are leafy green vegetables containing numerous beneficial nutrients including fiber, antioxidants, and chlorophyll. They help neutralize harmful free radicals, support liver function, and aid in eliminating toxins through the digestive system. Lemons, oranges, and grapefruits are types of citrus fruits that are rich in vitamin C, an important antioxidant that helps the body combat harmful free radicals.

Moreover, these fruits stimulate the liver and support its detoxification processes. Berries like strawberries, blueberries, and raspberries are rich in antioxidants and fiber. These potent little fruits can support detoxification by helping to neutralize toxins and aid in their removal from the body.

Nuts and seeds like almonds, flaxseeds, and chia seeds are excellent sources of fiber and healthy fats. They help support the gut and promote the excretion of toxins.

In addition, some milk thistle seeds are known to support liver function and their detoxifying capabilities. It contains sulfur compounds that help activate liver enzymes responsible for flushing out toxins from the body. Many processed foods have artificial additives, preservatives, and excessive amounts of unhealthy fats and sugars.

These foods can overload your liver and other detoxification systems, so avoiding them during a detox cleanse is best.

The liver needs to exert much effort to break down alcohol, which is considered a toxic substance [ 4 ]. Some beverages like soda and certain fruit juices can contain a lot of sugar and other additives. These drinks can spike your blood sugar levels and contribute to toxin build-up, thus should be avoided.

Instead, opt for drinks that help eliminate toxins , boost energy, and promote a refreshing feeling. Such drinks contain potent ingredients and natural flavors. Consuming refined grains, like those present in white bread and pasta, can result in a sudden increase in blood sugar levels and provide minimal nutritional benefits.

Opt for whole grains instead, which are high in fiber and support the detox process. Fried and fast foods are typically high in unhealthy fats and calories and offer little to no nutritional value. These foods can strain your digestive system and impede the detoxification process. Remember, the aim is not just to cleanse your body temporarily but also to cultivate sustainable, healthy eating habits.

A successful detox cleanse is not solely about the foods you consume. It involves a holistic approach that considers various aspects of your lifestyle. Here are some ways to support your body during a detox cleanse:. These foods provide the necessary nutrients for your body to function optimally and support the detoxification process.

Moreover, hydration plays a vital role in detoxification. Water aids in flushing out toxins through sweat and urine, so ensure to consume an adequate amount throughout the day. Exercise promotes better circulation and sweating, both of which aid in eliminating toxins.

Activities like brisk walking, jogging, cycling, or yoga can be beneficial during a detox cleanse. Sleep is when the body conducts some of its most intensive detoxification work.

The brain, in particular, has a unique waste removal system, known as the glymphatic system, most active during sleep. Therefore, getting adequate, quality sleep can support your detox efforts [ 5 ].

Engaging in stress management techniques such as meditation, deep breathing exercises, or simple relaxation routines can help maintain a healthy body and mind during a detox cleanse.

Certain supplements can support your body during a detox cleanse. These include antioxidants, B vitamins, probiotics, and specific herbs that support liver health. A detox cleanse can be an empowering experience, allowing you to renew your commitment to health and well-being.

Nutrition plays a key role in this journey, providing the nutrients your body needs to perform its detox functions effectively.

But remember, detoxification is a holistic process. Beyond diet, it includes staying well-hydrated, engaging in regular physical activity, ensuring quality sleep, managing stress effectively, and potentially adding beneficial supplements under professional guidance.

When cleansing, drink lots of water, herbal teas, and fresh juices with antioxidants to support detoxification and liver function. Three signs that may suggest you need a detox include chronic fatigue or low energy levels, frequent headaches or digestive issues, and skin problems like breakouts or rashes.

Consult a healthcare provider before starting a detox cleanse, as these symptoms could be indicative of other health conditions.