Detoxification is a natural process that the body performs to eliminate toxins and is essential to achieving optimal health. The liver plays an important role in detoxification, but other organs including the kidneys, lungs, gut, and skin support this process. While many detox diets and ‘quick fix’ supplements claim to enhance this process, the body is well-equipped to handle toxins on its own. Here are nine practices to support and enhance the body’s elimination channels. This article should serve as a reminder of the importance of fundamental practices that support overall wellbeing.

1. Drink More Water, Less Alcohol

The liver is responsible for metabolising more than 90% of the alcohol you consume.¹ Excessive alcohol consumption can severely damage the liver,² but by limiting your intake or abstaining from alcohol altogether, you help to support optimal liver function.

Based on national survey results, the vast majority (82%) of Australians do not drink enough water.³ Water is essential for maintaining bodily functions, including detoxification by eliminating waste products out of the body through urine, perspiration (sweat), the breath, and bowel movements. Staying well-hydrated by supports all organs involved in detoxification. Filtered or spring water is ideal. You could even add a slice of organic lemon or a sprig of mint to your water for added refreshment and flavour.

NB: “enough water” refers to the adequate intake (AI) of total water which is 3.4 L/day for adult males, and 2.8 L/day for adult females.⁴

2. Eat Antioxidant-Rich Foods

Antioxidants protect cells from damage caused by free radicals, which are harmful molecules that contribute to oxidative stress and inflammation.⁵ Oxidative stress is caused by alcohol and drugs, smoking, poor diet, intense and prolonged exercise, obesity, allergens, pesticides, exposure to pollutants, excessive sun exposure, infections, and stress itself. Eating 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 can help the body counter oxidative stress.

3. Support Gut Health

The gut is designed for absorption, detoxication and elimination. Supporting the health of your intestinal mucosa layer, and the immune cells and beneficial microbes that reside there (collectively known as the gut barrier) has benefits that go beyond protecting the body from harmful toxins; promoting good gut health can help to improve your mood, cognition and sleep.^6,7 Here is a list of some simple things you can do to nurture your gut and support natural detoxification:

• Eat foods rich in beneficial prebiotics, including onion, garlic and oats⁸
• Eat fermented foods rich in beneficial probiotics, including Greek yoghurt, kefir, kimchi, and sauerkraut⁹
• Aim to consume a diverse range of more than 30 different plant-based foods each week¹⁰
• Maintain good oral hygiene and consider oil pulling using coconut oil¹¹
• Only use antibiotics when necessary⁸

4. Stay Active

Regular physical activity is important for overall health and can enhance detoxification. Exercise increases blood circulation and promotes sweating, which helps remove toxins from your body. Aim for at least 30 minutes of moderate exercise on most (preferably all) days of the week.¹²

5. Sleep Well

Getting quality sleep each night is a must-do when aiming to support overall health. Sleep allows the brain to reorganise and recharge itself, as well as remove by-products that accumulate throughout the day. With sleep deprivation, your body does not have time to perform those functions, so these by-products build up and affect the short- and long-term health of the brain and body, altering how you think and feel. Aim to get 7 to 9 hours of sleep each night to promote good health. If you’re struggling to fall asleep and stay asleep, lifestyle changes such as sticking to a sleep schedule and limiting exposure to blue light before bed can help.⁸ Think of your bedtime ritual as a nightly 60-minute detox – no technology, no caffeine, no alcohol. Just things that will promote sleep like a cup of herbal sleep tea, light reading, making your bedroom dark and cool, and meditating.

6. Breathe Deeply

Diaphragmatic breathing, also known as belly breathing or deep breathing, makes breathing more efficient, reduces stress levels, lowers heart rate and blood pressure, and better regulates 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 breath out through the mouth. Breathing more fully is just one of the ways you can detoxify the body in small moments each day and help to relax the mind.^13-16

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. Take this one step further by making your own cleaning products using vinegar, bicarb soda and essential oils instead of commercial cleaning agents and storing these in glass spray bottles.

8. Sweat It Out in the Sauna

Using a sauna can help to relieve aches and pains, promote relaxation and improve circulation, among other benefits. There are different types of saunas, including Finnish saunas and infrared saunas, and it is traditionally thought that sweating helps to release toxins via the skin. Make sure you’re well hydrated before, during and after a sauna session. Saunas may not be suitable for some people with underlying medical conditions or pregnant women.¹⁷

9. Dry Skin Brushing

The lymphatic system drains fluids that carry toxins, immune cells and waste products away from your body’s tissues and into the bloodstream for elimination.¹⁸ Dry skin brushing is one practice that can promote lymphatic flow as well as exfoliating the skin, increasing circulation and making you feel more relaxed. If you have sensitive skin or a skin condition (such as eczema or psoriasis), avoid brushing over inflamed areas or open wounds.¹⁹

Start Today for a Healthier Tomorrow

By incorporating these practices into your daily routine, you can support your whole body’s natural detoxification processes and promote overall health. All nine of these suggestions largely centre around adding things in, not taking things away; focus on the good. Remember that the body is designed to detoxify itself and that these lifestyle changes simply serve to optimise this process.

References

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7. Appleton J. The gut-brain axis: influence of microbiota on mood and mental health. Integr Med (Encinitas). 2018 Aug;17(4):28-32.

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12. 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

13. Healthline. What is diaphragmatic breathing? [Internet]. San Francisco: Healthline; 2023 [cited 2024 Nov 27]. Available from: https://www.healthline.com/health/diaphragmatic-breathing

14. 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

15. 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

16. 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

17. Healthline. Are saunas good for you? Understanding the benefits [Internet]. San Francisco: Healthline; 2024 [cited 2024 Nov 27]. Available from: https://www.healthline.com/health/fitness-exercise/are-saunas-good-for-you

18. Healthline. Lymphatic dysfunction (lymphedema) [Internet]. San Francisco: Healthline; 2023 [cited 2024 Nov 27]. Available from: https://www.healthline.com/health/lymphatic-obstruction

19. Healthline. The benefits and risks of dry brushing [Internet]. San Francisco: Healthline; 2023 [cited 2024 Nov 27]. Available from: https://www.healthline.com/health/dry-brushing