Many people jump on board with occasional detoxes and cleanses. However, there is little research supporting these types of cleanses. In fact, some medical professionals caution about any type of cleanse that severely restricts your calorie or nutrient intake over an extended period since that can cause deficiencies and contribute to dehydration.
The human body is well-equipped to detoxify itself with the proper support. For example, your liver filters all of your blood and removes toxins. It also aids in the digestive process. Other organs also aid in detoxification processes. Instead of trying a potentially dangerous quick cleanse, try implementing these strategies that support overall healthy body functions and natural, gentle detoxification.
Eat Foods High in Antioxidants
Antioxidant-rich foods help your body by finding and removing free radicals from cells. If left unchecked, free radicals cause oxidative stress within the body, which can contribute to several types of disease. One of the simplest ways to ensure you get enough antioxidants is by eating a diet high in fresh fruits and vegetables. Aim for a variety of colors, such as bright berries and dark leafy greens, to get the largest variety of different vitamins and antioxidants.
If your diet isn't high in fruits and vegetables, you might find taking a supplement worthwhile. Look for liver support supplements high in antioxidants and other supportive ingredients. A few examples include turmeric, biotin, and choline. These are all shown to support healthy liver function and aid the body in its natural detoxification process.
Cut Back on Sugar
An excessive amount of sugar may taste wonderful, but it also makes it difficult to maintain good overall health. The same goes for lots of packaged and ultra-processed foods. These are very difficult for the body to digest. As a result, eating a diet heavy in them contributes to excess weight gain and fat buildup that can strain internal organs.
Give your liver and kidneys a break by stocking up on healthy snacks that are rich in vitamins and nutrients. Fresh and dried fruit, vegetables, and nuts are excellent choices.
Limit Your Alcohol Intake
Many people enjoy a glass of wine or two with meals with no ill effects. However, drinking every day can easily strain your organs and lead to problems in the long run. Think about it this way: Every ounce of alcohol that you drink must be filtered out of the blood and turned into waste. That makes it one of the toughest things your liver has to handle .
While you want to limit how much alcohol you drink, you also want to be sure that you are drinking plenty of water and water-based beverages. Try to avoid sweetened drinks (with both natural and artificial sweeteners) and instead stick with 100% fruit juice or fruit-infused water when you are thirsty. In addition to supporting a healthy liver, water also replenishes cells that need a constant supply to continuously flush waste products.
Skip the Salt Shaker
Salt is another item that is fine in moderation but can quickly overload systems in large quantities. High-sodium diets are tough for the kidneys and liver to filter. When coupled with inadequate water intake, you may experience water retention and bloating. Start reading nutrition labels to limit your sodium intake to under the recommended 2,300 milligrams per day.
Make Sleep a Priority
Sleep is vital to a healthy and properly functioning body. In particular, it is a time when your brain resets and recharges. For example, memories are stored during sleep, and hormone production is regulated. Another thing that happens in the brain during rest is the clearing of less-than-beneficial substances in the body and supporting wellness whether you're asleep or awake.
Moderation with foods and small changes to lifestyle choices can significantly increase your body's natural ability to heal and recharge. Some individuals may also find it helpful to supplement a healthy diet with extra nutritional support. This goes a long way in supporting a sense of health and well-being.
