Here’s how to tell if you need a detox and exactly how to do it the healthy way, no cayenne-laced lemon water required! But the truth is our bodies might not be fully equipped to deal with the toxic burden they’re now facing. Explains Hyman, “When you become toxic, the mechanism for detoxification in the liver gets sluggish, and certain toxins can remain active longer than we want or than our systems can handle. This makes us sick and impedes normal metabolism. It also causes fluid retention, bloat, and puffiness.” Today, more than ever, we’re bombarded with toxins—from pollution to preservatives, pesticides, and excessive sugar in the foods we eat. These things have the potential to throw blood sugar out of whack, deplete nutrient stores, cause a buildup of substances such as heavy metals, and lead to chronic inflammation—all of which can make us tired and sick. And we’ll continue to feel this way unless we make a shift to detoxify. “The key becomes figuring out how to enhance your body’s capacity to detoxify and get rid of waste while minimizing your exposure to toxins,” Hyman said. Although we can’t always control the world around us or our exposure to all pollutants and chemicals, we can make strategic dietary changes that can help counter their effects by supporting the liver, healing the gut, maintaining healthy blood sugar, and lightening our overall toxic load. This, in broad terms, is what a healthy detox diet should do. According to functional medicine practitioner Will Cole, D.C., IFMCP, here are some signs it could be time to make a change: This means you’ll be taking a break from most of the foods and additives that tax your system (e.g., added sugars or artificial sweeteners, artificial colors, refined carbohydrates, trans fats), as well as some chemical pesticides from conventional produce, and adding in nutrient-dense foods that will nourish the body and keep blood sugar levels stable. Common food intolerances include soy, gluten, corn, eggs, peanuts, shellfish, and dairy. If you have some of the symptoms above, then consider eliminating potential trigger foods for a period of time (it usually takes a few weeks to notice a difference), preferably under the supervision of a doctor or registered dietitian. You’ll also want to consider eliminating alcohol during this period because your body registers alcohol as a toxin and relies on your liver to process and eliminate it, which puts more stress on that organ. One study found that a drink made with broccoli activated enzymes that help pick up pollutants from the bloodstream and flush them out via urine.* Cruciferous veggies are also high in fiber, which helps feed “good” probiotic gut bacteria and promote healthy digestion.* That’s critical because a damaged (or leaky) gut allows various toxins and bacteria into the bloodstream, contributing to issues like systemic inflammation2.* Consider blending your beets with a peeled orange, some ginger, a splash of seltzer, and some ice for a refreshing treat. They’re also loaded with phytochemicals called anthocyanins, which have potent antioxidant properties that scavenge free radicals and enhance brain health and mood.* Go for ginger, a spice that promotes balanced blood sugar and optimal digestion.* Or start using more garlic, which contains naturally detoxifying sulfur compounds (just like cruciferous veggies) and combats the growth of unfriendly bacteria in the gut. Glutathione can be obtained directly from a few foods, including avocado and asparagus, and it can also be produced by your body from the amino acids glutamine, glycine, and cysteine. Foods containing the building blocks of glutathione include bone broth and sulfur-containing foods such as cruciferous veggies and garlic. Getting enough vitamin C, vitamin D, and minerals like zinc and selenium are also important for glutathione production. (For detox supporting supplement recommendations, check out our liver supplement roundup.) If you don’t exercise already, then start with something like walking and build up to 30 minutes of aerobic activity per day. Strength training is also helpful. In addition to exercise, sweating can be done with infrared saunas, steam, or Epsom salt baths. Additionally, aim for at least seven to eight hours of sleep every night. “During restorative sleep, the brain is able to repair cellular damage from toxins and other exposures,” Ilene Ruhoy, M.D., Ph.D., integrative neurologist, told mbg. “Make sure you’re giving your brain a chance to slow down and repair itself every night by getting enough sleep.”
