Do You Really Need to Detox?

If you’re reading this blog post, you’re probably at least somewhat familiar with the concept of “detoxing.” You may have even tried a detox in the past or gone to extremes (cayenne lemonade, anyone?) to reap the claimed benefits - clearer skin, more energy, better digestion.

But whether you’re new to detoxes or you’re familiar with them, there are a few things you should know.

Your Body’s Natural Detoxification System

The first is this - your body has a natural detoxification system that, in an ideal world, filters and eliminates all of the unwanted bacteria, biological byproducts, and chemicals we don’t want inside our bodies.

The problem is we aren’t really living in an ideal world.

For one, there’s this thing called stress most of us feel each day. And unless you’re growing and raising your own food on your backyard organic farm and walking around in a protective bubble, your toxic load is probably higher than you think.

The truth is, in today’s world our bodies’ detoxification systems are simply overburdened.

We’re constantly exposed to toxins like pollutants and chemicals in our air and water; pesticides, herbicides, and even synthetic hormones (!) in our food; chemicals in our household and personal care products - the list goes on! This doesn’t even include endogenous toxins (toxins made inside our body) like excess sex hormones, lactic acid, and other metabolic byproducts.

You can see, then, how important it is that we help our bodies out.

So how do we do that?

How to Detox Naturally

Maintaining a healthy diet (think: organic fruits + veggies, high-fiber grains and beans, healthy fats from nuts, seeds, and organic animal products for protein), and an active, low-stress lifestyle is key.

You can also supplement your healthy lifestyle with a gentle seasonal detox.

A seasonal detox is by no means a substitute for a healthy diet and lifestyle. It’s more like a bonus gift to our liver, colon, skin, and other detox organs.

I recommend a whole food detox (no crazy fasting or cayenne lemonade please!) a few times a year at the change of the season as a simple way to support and nourish your body. Sort of like a mini elimination diet, you can use this time to take a break from alcohol, cut back on caffeine, and eliminate common inflammatory foods/ ingredients like gluten, dairy, added sugar, artificial colors/ preservatives, and inflammatory oils. It’s also important to fill up on the foods that help your body detox.

Your Seasonal Detox Plan

Your whole food-based seasonal detox will include a variety of foods to provide the amino acids, vitamins, and minerals your body needs to naturally detox. Although you will be cutting out alcohol, added sugar, and most caffeine and processed foods, you’ll have plenty of options to enjoy during the week.

Protein

Protein is important for growth and repair and supplies the amino acids necessary for detoxification. During your detox, limit your intake of beef, pork, and processed meats (lunch meat, sausage, hot dogs). Choose from:

• Organic, free-range chicken and turkey

• Organic eggs

• Lamb

• Cold-water fish (salmon, halibut, tuna)

• Beans and lentils

• High quality protein powder (organic grass-fed whey or a plant-based protein powder like hemp or pea protein)

Fruits + Veggies

Enjoy unlimited fruits and vegetables. Fruits and veggies are high in vitamin C and other antioxidants like bioflavonoids and are critical for detoxification and immune support. Choose organic fruits and vegetables when possible to avoid pesticides, herbicides and other harmful chemicals.

• Green leafy veggies like kale, spinach, arugula, and dandelion leaves are high in chlorophyll.

• Grapes, berries, and citrus fruits are high in bioflavonoids.

• Garlic, onions, shallots and cruciferous vegetables are high in sulfur. Cruciferous vegetables include broccoli, cauliflower, Brussels sprouts, cabbage, and turnips.

Healthy Fats

Healthy fats are essential for optimal cell function, hormone production, and absorption of fat-soluble vitamins. Processed oils and unhealthy trans fats, on the other hand, lead to inflammation and disease. Choose from the following list of healthy fats and oils during your detox:

• Nuts and nut butters (avoid peanuts) – almonds, walnuts, Brazil nuts, macadamia nuts, hazelnuts

• Seeds – pumpkin seeds, flax seeds, chia seeds, hemp seeds

• Oils – coconut oil, olive oil, sesame oil

High-Fiber Carbohydrates

Choose whole, gluten-free grains like brown rice, wild rice, quinoa, buckwheat, and oats during your detox. Whole grains are a good source of fiber which helps eliminate toxins through the digestive tract. They also contain vitamins and minerals that are important for immunity, energy, and metabolism.

Herbs + Spices

Herbs and spices are highly concentrated sources of antioxidant, anti-inflammatory, and detoxifying nutrients. Garlic, cilantro, rosemary, turmeric, curry, cardamom, and caraway are great to add when cooking. Herbal teas containing dandelion, burdock root, ginger, and licorice are highly recommended to support the liver and aid in detoxification.

Hydration

It is important to stay well-hydrated during your detox. Be sure to drink 6-8 glasses of pure filtered water per day to improve elimination of toxins. Green tea in the morning, herbal tea, and bone broth are also great options.

Other Helpful Tips to Support Your Detox

Move Your Body

Gentle activity like walking, stretching, yoga and tai chi are recommended to improve lymph flow and flush toxins out of your system. If you can, try to avoid high-intensity exercise like running, biking or interval training during your detox since these types of exercise can be stressful on the body and cause lactic acid buildup, which is an additional burden/ toxin.

Get Plenty of Rest

Aim to get 7-9 hours of uninterrupted sleep each night. Finish your last meal at least two hours prior to bedtime and avoid screens (cell phones, tv, etc.) for at least an hour before bedtime. Listen to quiet music, take a bath, or read to help your body relax into a restful night’s sleep.

Sweat it Out

Try to sweat at least a few days during your detox. Saunas are a great way to mobilize and eliminate toxins, especially while you’re avoiding high-intensity exercise. Sit in a sauna for anywhere from 5-20 minutes to reap the benefits. Pay attention to your body to avoid feeling lightheaded and make sure to drink plenty of water before and after.

De-stress

Detoxing your mind is just as important as detoxing your body. Try to minimize sources of stress in your life and find ways to effectively deal with the unavoidable stressors that you can’t eliminate. Short, guided meditations, deep breathing exercises, or walks in nature are excellent ways to de-stress and calm the mind.

TLDR

Long story short, your body has an impressive detoxification system that can handle a LOT. But it could definitely use some love. A healthy diet, regular gentle exercise, and stress management are super important. You can also do a one week seasonal detox to focus more on the foods that help your body’s detox pathways and cut out the foods and activities that add to your body’s toxic load.

If you’d like more specific or personalized tips, detox meal plan ideas, or are interested in changing your habits long-term to support your overall well-being, let’s connect! I’d love to chat and help you reach your health and wellness goals.