How to Detox Naturally
The elimination of toxins is essential to our health, wellbeing and vitality. While the liver plays an important role in detoxification, other organs including the kidneys, lungs, gut, and skin support detoxification. While many detox diets and ‘quick fix’ supplements claim to enhance this process, the body can usually handle detoxification on its own when given the right support. Here are seven ways to naturally enhance detoxification.
1. Drink More Water, Less Alcohol
Excessive alcohol consumption can severely damage the liver,1 but limiting your intake or abstaining from alcohol altogether supports optimal liver function.
Most Australians do not drink enough water.2 Adult men should aim for at least 3.4 L/day and adult women should drink a minimum of 2.8 L/day to stay hydrated.3 Filtered or spring water is ideal.
2. Eat Antioxidant-Rich Foods
Eat a variety of foods rich in antioxidants, including berries, cacao, green tea, coffee, vegetables (e.g. broccoli, spinach, beetroots, red onions, carrots, etc.), nuts, herbs, and spices. Antioxidants help to reduce oxidative stress and inflammation.4
3. Support Gut Health
The gut is designed for absorption, detoxification and elimination. Start with the basics. Eat foods rich in beneficial prebiotics, including onion, garlic and oats.5 Eat fermented foods rich in beneficial probiotics, including Greek yoghurt, kefir, kimchi, and sauerkraut.6 Aim to consume a diverse range of more than 30 different plant-based foods each week, providing various dietary fibres to support a diverse gut microbiome.7
4. Stay Active
Exercise increases blood circulation and promotes sweating, which helps to remove toxins from your body. Aim for at least 30 minutes of moderate exercise on most (preferably all) days of the week.8
5. Sleep Well
Aiming to get 7 to 9 hours of sleep each night is a must for supporting overall health.
6. Breathe Deeply
Deep breathing reduces stress levels and helps regulate other bodily processes. The most basic type of diaphragmatic breathing is done by breathing into the belly, slowly inhaling through the nose and taking a long exhale out through the mouth.9-12
7. Choose to Use Natural Products
Switch to natural personal care and household products to reduce your exposure to potentially toxic chemicals.8 This list includes items such as deodorants, synthetic fragrances, oral hygiene products, feminine hygiene products, hair care, body washes and soap, lotions and moisturisers, and makeup; cleaning products in the kitchen, bathroom and laundry; and products used to clean furniture, floors and surfaces or to freshen the air. Avoid plastic packaging where possible. Make your own cleaning products using vinegar, bicarb soda and essential oils instead of commercial cleaning agents. Store these in glass spray bottles.
Healthy Habits Support Detoxification
By incorporating these practices into your daily routine, you can support your whole body’s natural detoxification processes, optimise your overall health and feel refreshed. If you’re looking for personalised advice, visit a naturopath or nutritionist. To find a practitioner near you, please use the Eagle Find a Practitioner search tool.
1. Osna NA, Donohue TM, Kharbanda KK. Alcoholic liver disease: pathogenesis and current management. Alcohol Res. 2017;38(2):147-161.
2. Sui Z, Zheng M, Zhang M, Rangan A. Water and beverage consumption: analysis of the Australian 2011-2012 National Nutrition and Physical Activity Survey. Nutrients. 2016 Oct;8(11):678. DOI: 10.3390/nu8110678
3. National Health and Medical Research Council. Nutrient reference values for Australia and New Zealand including recommended dietary intakes [Internet]. Canberra: National Health and Medical Research Council; 2006 [cited 2022 Aug 13]. Available from: https://www.nhmrc.gov.au/sites/default/files/images/nutrient-refererence-dietary-intakes.pdf
4. Lobo V, Patil A, Phatak A, Chandra N. Free radicals, antioxidants and functional foods: impact on human health. Pharmacogn Rev. 2010 Jul;4(8):118-126. DOI: 10.4103/0973-7847.70902
5. Healthline. What is a full-body detox? [Internet]. San Francisco: Healthline; 2023 [cited 2024 Nov 26]. Available from: https://www.healthline.com/nutrition/how-to-detox-your-body
6. Healthline. What is fermentation? The lowdown on fermented foods [Internet]. San Francisco: Healthline; 2023 [cited 2024 Nov 26]. Available from: https://www.healthline.com/nutrition/fermentation
7. McDonald D, Hyde E, Debelius JW, Morton JT, Gonzalez A, Ackermann G, et al. American gut: an open platform for citizen science microbiome research. mSystems. 2018;3(3):e00031-18. DOI: 10.1128/mSystems.00031-18
8. Department of Health and Aged Care. Physical activity and exercise guidelines for all Australians [Internet]. Canberra: Australian Government; 2021 [cited 2024 Nov 27]. Available from: https://www.health.gov.au/topics/physical-activity-and-exercise/physical-activity-and-exercise-guidelines-for-all-australians
9. Healthline. What is diaphragmatic breathing? [Internet]. San Francisco: Healthline; 2023 [cited 2024 Nov 27]. Available from: https://www.healthline.com/health/diaphragmatic-breathing
10. Li TT, Wang HY, Zhang H, Zhang PP, Zhang MC, Feng HY, et al. Effect of breathing exercises on oxidative stress biomarkers in humans: a systematic review and meta-analysis. Front Med (Lausanne). 2023;10:1121036. DOI: 10.3389/fmed.2023.1121036
11. Hopper SI, Murray SL, Ferrara LR, Singleton JK. Effectiveness of diaphragmatic breathing for reducing physiological and psychological stress in adults: a quantitative systematic review. JBI Database System Rev Implement Rep. 2019 Sep;17(9):1855-1876. DOI: 10.11124/JBISRIR-2017-003848
12. Zaccaro A, Piarulli A, Laurino M, Garbella E, Menicucci D, Neri B, et al. How breath-control can change your life: a systematic review on psycho-physiological correlates of slow breathing. Front Hum Neurosci. 2018;12:353. DOI: 10.3389/fnhum.2018.00353