Feel sluggish or bloated, like your body could use a tune-up? A full-body detox may be just what your body needs. And by ‘detox,’ I don’t mean extreme methods like water fasts or juice cleanses.
Your body already has a built-in detoxification system. You just need to learn how to support it. Whether you want to feel lighter, more energized, or clear the mental cobwebs, a full-body detox can help get you there.
Ready to learn the basics of detox-friendly living? Keep reading—we’ll cover seven habits that help your body remove toxins naturally, along with eight detox boosters to add to your toolbox.
What is a Full-Body Detox?
A full-body detox is any plan that reduces toxins and enhances your body’s ability to flush them out.
Pollutants, pesticides, synthetic chemicals, heavy metals, and other toxins are all around us—no matter how clean you live. These toxins come at us in our air, water, food, cleaning products, and even our clothing and furniture!
The good news? Your body comes equipped with a natural detoxification system. Your liver, kidneys, lungs, digestive system, skin, and lymphatic system all work together to flush toxins from your body.
But modern life can overburden your detox system. Every day, Americans are exposed to tens of thousands of chemicals.1 And if your detox channels get overworked, your body may send some warning signs.
How to Tell If You Need a Full-Body Detox
Wonder if your detox is sluggish? Here are a few symptoms that may pop up if your detox pathways are overwhelmed.
Signs you need a detox:
- Fatigue
- Poor sleep
- Brain fog
- Headaches
- Digestive problems like gas, bloating, or constipation
- Skin rashes or acne
- Bad breath or body odor
- Body aches and pains
- Frequent infections
- Trouble losing weight
If you’re nodding your head to this list, a full-body detox may help.
How to Optimize Your Body’s Detox
First, we’ll cover foundational habits to help your body remove toxins naturally. From there, we’ll share some holistic tools if you want to take things up a notch.
Here are seven simple habits that can help your body detoxify naturally:
1 – Ditch alcohol
One of the simplest ways to enhance full-body detox is to take a break from booze. Alcohol contains toxins like acetaldehyde and ethanol, which your liver has to process.
When your liver is busy metabolizing alcohol, it can’t function as well. This may cause toxins to build up. So if you want to give your liver the edge, consider pressing pause on alcohol.
2 – Follow a detox-friendly diet
Toxins also hide in our food. Especially if you eat a lot of sugar, processed foods, or fast food.
Luckily, following a full-body detox diet isn’t complicated. Just steer clear of processed foods and opt for wholesome, real foods instead. That means filling your plate with organic fruits, veggies, legumes, whole grains, nuts, seeds, and lean protein.
Foods that can be especially helpful for detox:
- Leafy green vegetables like kale, spinach, or collard greens
- Sulfur-rich foods like onions, garlic, broccoli, or cauliflower
- Antioxidant-rich fruits like berries or red grapes
- Fermented foods like yogurt, kefir, or sauerkraut
- High-fiber foods like lentils, quinoa, or avocados
Want more detox foods or recipe ideas? Check out this article.
3 – Drink more water
You don’t need fancy detox drinks to remove toxins—just drink more water! Water helps your kidneys filter toxins from your blood and flush them out in your pee. Water also helps to keep your digestive system moving so your body can remove toxins and waste.
For optimal detox, aim to drink 2-3 liters of water each day. Want a boost? Try starting your morning with a big glass of warm lemon water. Some studies suggest lemon juice may enhance liver function.2
4 – Move your body
Exercise is one of the easiest ways to move toxins out of your body. It increases circulation and stimulates the lymphatic system–your body’s ‘waste disposal system.’ Physical activity also lowers inflammation, which can help your detoxification system work better.
Movement also reduces stress, boosts your mood, and helps your body sweat out toxins. And you don’t need to do CrossFit or train for a marathon. Just aim for 20-30 minutes of movement most days. Walk, bike, dance, stretch, play some pickleball, or lift weights—whatever gets you moving!
5 – Get enough sleep
Sleep is when your brain literally “takes out the trash.” Research shows your brain flushes out toxins while you sleep, including beta-amyloid which is linked with Alzheimer’s disease. 3,4 Getting enough Zzz’s gives your body time to remove toxic waste, recharge, and repair.
Sleep needs vary, but shooting for 7 to 9 hours of shuteye is a good rule of thumb. If you have trouble with sleep, try avoiding screen time an hour before bed. Morning sun and sticking to a consistent sleep routine can also help sync your sleep-wake cycle.
6 – Try relaxation techniques
Chronic stress can make your nervous system get stuck in ‘fight or flight.’ And when you’re in emergency mode, detox suffers.
Detoxification works best in a parasympathetic state (aka ‘rest and digest’ mode). Luckily, relaxation practices can calm your nervous system and support full-body detox.
Here are some to consider:
- Vagus nerve exercises activate your vagus nerve to help you relax.
- Deep breathing calms your nervous system and helps your lungs expel toxins and trapped mucus.
- Yoga twists help move things along your digestive tract to support detox. Here’s a quick 20-minute detox routine to try.
7 – Go non-toxic
Choosing natural cleaning and body care products can also reduce your toxic load. And you don’t have to overhaul everything at once. Instead, each time you run out of a product, replace it with a non-toxic version.
If you’re new to low-tox living and need some guidance, check out the EWG’s Skin Deep Database. It has thousands of recommendations to steer you in the right direction.
While you’re at it, consider swapping plastic food containers for glass ones. Plastics contain harmful chemicals like bisphenol A (BPA), which can leach into your food.5
Detox Boosters
The tips above should give you a solid foundation to support full-body detox. But certain holistic practices can give you an extra boost.
While the following add-ons can be helpful, more is not always better. If you’re new to these methods, start small and try one at a time.
8 – Dry brushing
Dry brushing is an Ayurvedic technique that involves massaging dry skin with a natural-bristled brush. While this technique is simple, it comes with many benefits.
Dry brushing exfoliates the skin, improves blood flow, and stimulates the lymphatic system—which can help your body get rid of toxins. Want to try it out? This article will walk you through it.
9 – Cold water therapy
Cold water therapy is another easy win to support detox. Cold water exposure increases blood flow, stimulates the lymphatic system, and may even boost your mood.
And you don’t need to do a cold plunge to see benefits. Just take a cold shower instead. If that’s too much, try ending your shower with 30 seconds of cold water.
10 – Epsom salt baths
Epsom salt baths, also known as ‘detox baths,’ are a self-care practice said to enhance detox. How? Epsom salts contain magnesium, a mineral that relaxes muscles and is vital for detox.
Epsom salt baths are an excellent way to boost magnesium so your body can flush out toxins more effectively.
Here’s how to do it:
- Fill your bathtub with warm water.
- Pour 2 cups of Epsom salts into the tub.
- Stir the water well to help the salts dissolve.
- Optional: add a few drops of lavender essential oil
- Slip into the tub and soak away for 10-20 minutes.
11 – Sauna sessions
When in doubt, sweat it out! Studies show your body excretes toxins like heavy metal via your sweat.6,7 Saunas offer an easy way to sweat the toxins right out of you.
Many gyms and health spas offer saunas these days. But there are also many at-home options like sauna blankets or personal saunas. If you’re new to saunas, start with 5-10 minutes and work your way up.
12 – Massage therapy
As mentioned, your lymphatic system is like your body’s garbage disposal. And some forms of massage help your lymphatic system take out the trash. Lymphatic drainage massage uses gentle light strokes to clear lymph blockages and help your body excrete toxins.
Live near Chicago and want to try it out? Anchored in Health has got you. Our talented massage therapist is skilled at lymphatic drainage techniques. Book your massage here.
13 – Castor oil packs
Want to give your liver some TLC? Try a castor oil pack. This popular folk remedy involves soaking a piece of wool or cotton flannel with castor oil and placing it over your liver. Add a heat source (e.g., a hot water bottle or heating pad) and you’ve got yourself a castor oil pack.
Castor oil is rich in ricinoleic acid, a fatty acid with anti-inflammatory benefits. This compound is believed to improve liver function and help your body get rid of toxins. While some research backs this up, more is needed.8 To learn how to do a castor oil pack, check out this article.
14 – Coffee enemas
Coffee enemas may sound out there, but many swear by them. They were popularized by Dr. Max Gerson, who used them as part of his Gerson therapy protocol. Coffee enemas involve injecting warm coffee into your colon and holding it for 15 minutes. They’re said to improve bile flow to enhance liver detoxification.
If you’re curious about them, here’s an article and how-to video that should help. If you’ve never tried coffee enemas before, you may want to check in with your healthcare practitioner first.
15 – Detox supplements
Certain supplements can also help enhance detoxification. Some of the best detox supplements include milk thistle, glutathione, NAC, and magnesium.
Toxin binders, also known as detox binders, can also be helpful. As the name suggests, binders are compounds that ‘bind’ to toxins and help escort them out of your body. Popular toxin binders include activated charcoal, chlorella, bentonite clay, and humic or fulvic acids.
Ready for a Full-Body Detox? Try Shape ReClaimed at Anchored in Health in Orland Park, IL
The tips above should give you plenty of tools to add to your detox toolkit. But if you’d prefer a more guided approach and live in the Chicago area, Anchored in Health is here for you.
We offer the Shape ReClaimed program, a healthy lifestyle restoration plan that’s helped thousands gently detox their body and reclaim their health and vitality.
Ready to boost your energy, drop the bloat, and restore balance to your body? Follow these steps:
- Contact us with questions
- Schedule your Shape ReClaimed consultation with our holistic doctor here.
- Experience how a full-body detox can help energize and revitalize your body!
Other Holistic Health Services Offered at Anchored in Health in Orland Park, IL
At Anchored in Health, we’re committed to helping you live your healthiest life. That’s why we offer a wide range of services to support your health and well-being. This includes chiropractic care, functional medicine, acupuncture, and massage therapy. We also offer functional assessments like genetic testing and thermography.
Contact us to find out how we can help you live a healthier, happier life!
Sources:
- https://www.osha.gov/safer-chemicals
- https://pmc.ncbi.nlm.nih.gov/articles/PMC5439254/
- https://medicine.washu.edu/news/neurons-help-flush-waste-out-of-brain-during-sleep/
- https://pmc.ncbi.nlm.nih.gov/articles/PMC6595048/
- https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/expert-answers/bpa/faq-20058331
- https://pubmed.ncbi.nlm.nih.gov/21057782/
- https://pmc.ncbi.nlm.nih.gov/articles/PMC3312275/
- https://intjnm.com/evidence-for-the-topical-application-of-castor-oil/