A healthy liver detoxifies efficiently on its own, as long as it isn’t overburdened by drugs, alcohol, or other toxins. Certain gentle practices, however, can help the liver detoxify and should be maintained in routine lifestyle habits. Targeted medical detox programs should always be done under the supervision of a qualified healthcare provider. These programs should also eventually evolve into a lifestyle change patients can maintain.
Gentle practices that support detoxification include consuming a balanced diet, staying hydrated with water or herbal tea, exercising regularly, fasting, and getting enough sleep. Additionally, targeted supplementation can support the body through detoxification. Let’s talk about 1o lifestyle practices that can help support your body's natural detoxification processes:
10 Lifestyle Practices for Detox
It is important to not get overwhelmed by detoxifying your environment. Try to adopt 1 or 2 new practices each month or quarter. When it comes to removing toxins in your environment, you can just begin little by little. When it’s time to replace a cleaning or makeup product, that is when you can make the swap to a non-toxic brand. When it comes to eating organic, do what you can and prioritize foods that are on the Dirty Dozen list. Here are 10 lifestyle practices to get you started:
Hydrate-Staying hydrated by drinking filtered water (and herbal tea) is vital in supporting detoxification.
Reduce Toxin Exposure-Reducing toxic exposures reduces the overall burden on the detoxification pathways. Using air purifiers at home or work, using water filters for drinking water, eating organic food when possible, and switching to less toxic personal care products are all important ways to reduce the toxic load on the body. Also avoid exposure to cigarette smoke and unnecessary medications, and limit alcohol.
Eating Organic (When you can)-Eating organic limits exposure to pesticides, hormones, and antibiotics through dietary sources. To be mindful of cost, the Environmental Working Group has given recommendations on which foods should be purchased organic (Dirty Dozen) and which foods are safer to purchase non-organic (Clean 15).
Skin Care-The Environmental Working Group also makes recommendations on personal care products (Skin Deep). As needed for cost, prioritize the foods you buy organic based on the Environmental Working Group's Dirty Dozen list. (8)
Poop Daily-Daily healthy bowel movements are essential for detoxification. If digestive concerns are present, work with a functional medicine practitioner to rebalance the gut.
Dry Brushing-Dry brushing makes it easier to sweat and eliminate toxins through the skin by using a soft brush to exfoliate and unclog pores. It can also increase blood circulation and lymph drainage, which is helpful for overall detoxification.
Saunas-Saunas are also a safe and effective way to excrete heavy metals and chemicals through sweat. Aerobic and resistance exercise has also been shown to promote detox through sweating, protect the liver, reduce fatty liver, and support stimulation of bowels to prevent constipation.
Fasting- Fasting for greater than 24 hours been shown to promote autophagy, the body's process of removing damaged cells and generating new ones. Fasting can help maintain cellular health and prevent diseases. Consult a healthcare provider before considering an extended fast.
Reduce Stress-Stress management techniques like mindful meditation and deep breathing can reduce stress levels to support liver and gut function.
Get Quality Sleep-Quality sleep is essential for maintaining homeostasis in the body and ensuring optimal performance of processes, including detoxification. While we sleep, the body is hard at work detoxifying, repairing damaged cells and tissues, and producing hormones, neurotransmitters, and essential nutrients. Without deep sleep, nervous system dysfunction and bodywide inflammation occur.
Keeping our detox pathways running smoothly is vital for overall health, as it protects cells and organs from damage. By adopting lifestyle detox routines into your life you can help support the body's natural detoxification pathways, maintain balance and optimize your body's ability to function correctly (3).
For personalized help in reducing detoxifying, optimizing your gut health, and getting to the root of your health complaints, book your FREE Gut Reset Consultation.
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