Your body actually has several ways of detoxing itself naturally. For example, your liver breaks down toxins and elements you consume, helping eliminate them. Your kidneys also metabolize and excrete waste products.

Even your skin and lungs help your body get rid of toxins, Rudolph Bedford, MD , a gastroenterologist at Saint John's Physician Partners, told Health.

Some evidence suggests detoxes can help with weight loss , improve insulin resistance, and manage blood pressure. Keep in mind that few studies have looked at the effectiveness of detoxes, and existing studies lack large sample sizes.

Other research has found that detox diets do not support sustainable weight loss. You might lose weight rapidly but regain it after the detox ends. There's also a lack of research that has examined the long-term effects of detoxes.

Your body can detoxify itself in many ways without a specific, depriving diet. Read on to learn about lifestyle changes that help support your body's natural detox processes. Dry-brushing your skin with a soft brush before a bath or shower may help your skin look and feel better if done correctly.

You can remove dead skin cells, which may smoothen your skin texture, by mechanically exfoliating. Keep in mind that exfoliation may increase your risk of acne and redness if you do so too harshly. Some evidence suggests that adding Epsom salts to your bath may help cleanse your body inside and out.

For example, your skin might absorb minerals in Epsom salt, namely magnesium. Magnesium aids muscle and nerve function, controls blood sugar, and regulates blood pressure.

A hot Epsom salt bath can also relax you. Prebiotics are nutrients that help promote the growth of "good" bacteria in your gut.

Your gut bacteria break down prebiotics into their natural components, like fatty acids, which benefit organs outside your gut. Try eating enough fiber, drinking plenty of fluids, regularly exercising, and loading up on prebiotics to keep things moving—and detoxing—in your gut,.

You can consume prebiotics naturally in foods like:. Whole foods with plenty of nutrients help keep your body "clean" internally. Try cutting out fried, sugary, processed foods and red meat. Those foods increase the risk of chronic illnesses like diabetes, heart disease, and obesity.

Instead, opt for fiber-rich foods like fruit, vegetables, beans, nuts, seeds, whole grains, lean protein, and probiotics that aid gut and liver function. Any waste gets out of your system as soon as possible. Getting plenty of quality sleep is essential to support your overall health.

Sufficient rest will help reduce stress and inflammation so your body can function at its best. Experts advised that adults sleep about seven to nine hours per night. Sleep hygiene practices that will help you get a good night's rest include:.

Sweating is one way your body safely and effectively eliminates heavy metals like nickel, lead, copper, arsenic, and mercury. A study published in found that sweating from dynamic exercises, like running , may get rid of more toxins than sweating in a sauna.

Regular physical activity also has mental health benefits. Exercise helps you feel less anxious and reduces depression symptoms. Staying hydrated will help your kidneys flush out toxins, said Dr. Switch things up with tea if you want something different than water.

Green tea may improve your blood pressure and cholesterol, both of which affect your heart disease risk. Antioxidants are artificial or natural substances that may prevent or delay some types of cell damage that lead to chronic illnesses.

One of the main things that antioxidants do is offset free radical damage. Free radicals cause oxidative stress, which can trigger cell damage.

Oxidative stress may increase your risk of several chronic illnesses, such as:. Antioxidants include beta-carotene, selenium, and vitamins A, C, and E. You can find several antioxidants in fruits and vegetables.

Alcohol "jumps to the front of the metabolic pathway" so that your body can process it quickly and get it out of your body, Jessica Cording, CDN , an integrative nutrition health coach, told Health. Your body processes alcohol mainly through your liver and a little through your breath.

Your body must work hard to process alcohol , directly impacting the organs that naturally detoxify your body. Keep your drinking to a minimum to help support your body's natural cleansing processes, said Dr.

Many popular detox plans can require drastic lifestyle changes that are not great for your body. Those plans are often restrictive, minimizing your calorie intake. You are more likely to regain weight with a restrictive diet than if you lose weight slowly over time.

Other risks of detoxing include:. Talk to a healthcare provider before trying a detox or cleanse. For example, high consumption of sugary beverages can cause fatty liver, a condition that negatively impacts liver function 30 , 31 , You can limit junk food by leaving it on the store shelf.

Not having it in your kitchen takes away the temptation altogether. Replacing junk food with healthier choices like fruits and vegetables is also a healthy way to reduce consumption.

Excess junk food consumption is linked to chronic diseases like obesity and diabetes. These conditions can cause harm to organs important to detoxifying, such as your liver and kidneys.

Antioxidants protect your cells against damage caused by molecules called free radicals. Oxidative stress is a condition that results from the excessive production of free radicals.

Your body naturally produces these molecules for cellular processes, such as digestion. However, alcohol, tobacco smoke, a low nutrient diet, and exposure to pollutants can produce excessive free radicals These molecules cause damage to a range of cells.

Research suggests that free radical damage plays a role in conditions such as dementia, heart disease, liver disease, asthma, and certain types of cancer 34 , Eating a diet rich in antioxidants can help your body counter oxidative stress caused by excess free radicals and other toxins that increase your disease risk.

Focus on getting antioxidants from food and not supplements. Taking too many antioxidant supplements may increase your risk of certain diseases. Examples of antioxidants include vitamin A, vitamin C, vitamin E, selenium, lycopene, lutein, and zeaxanthin. Berries, fruits, nuts, cocoa, vegetables, spices, and beverages like coffee and green tea have some of the highest amounts of antioxidants Consuming a diet rich in antioxidants helps your body reduce damage caused by free radicals and may lower your risk of diseases that can impact detoxification.

Gut health is important for keeping your detoxification system healthy. Your intestinal cells have a detoxification and excretion system that protects your gut and body from harmful toxins, such as chemicals Good gut health starts with prebiotics , a type of fiber that feeds the good bacteria in your gut called probiotics.

With prebiotics, your good bacteria can produce nutrients called short-chain fatty acids that are beneficial for health 41 , Antibiotic use, poor dental hygiene, and diet quality can all alter the bacterial balance in your gut 43 , 44 , Consequently, this unhealthy shift in bacteria can weaken your immune and detoxification systems and increase your risk of disease and inflammation Eating foods rich in prebiotics can keep your immune and detoxification systems healthy.

Good food sources of prebiotics include tomatoes, artichokes, bananas, asparagus, onions, garlic, and oats Eating a diet rich in prebiotics keeps your digestive system healthy, which is important for proper detoxification and immune health.

For some people, detoxing is a means of eliminating excess water. This excess fluid buildup can cause bloating and make clothing uncomfortable. If you consume too much salt, you can detox yourself of the extra water weight. While it may sound counterintuitive, increasing your water intake is one of the best ways to eliminate excess water weight from consuming too much salt.

By increasing your water intake, your body reduces the secretion of the antidiuretic hormone and increases urination, eliminating more water and waste products 49 , Foods rich in potassium include potatoes, squash, kidney beans, bananas, and spinach Consuming too much salt can increase water retention.

You can eliminate excess water — and waste — by increasing your intake of water and potassium-rich foods. Regular exercise — regardless of body weight — is associated with a longer life and a reduced risk of many conditions and diseases, including type 2 diabetes, heart disease, high blood pressure, and certain cancers 52 , 53 , While there are several mechanisms behind the health benefits of exercise, reduced inflammation is a key point 55 , You should aim to do at least — minutes a week of moderate intensity exercise — such as brisk walking — or 75— minutes a week of vigorous intensity physical activity — such as running While promising, many of these effects are only evident in animal studies.

Therefore, studies in humans are needed to confirm these findings. Your body naturally clears itself of toxins. You can support the process and your overall health with some lifestyle practices, including avoiding or limiting alcohol, getting enough sleep, drinking enough water, and eating certain foods, among others.

Still, only when these organs are healthy can they effectively eliminate unwanted substances. A full-body detox is part of regular organ function, with the body naturally eliminating harmful or toxic substances through the kidneys, liver, digestive system, skin, and lungs. Detox diets are said to eliminate toxins, which supports improving health and promoting weight loss.

While these diets are popular, they are not necessary. Your body has its own highly efficient detoxification system. To provide you with the most relevant and helpful information, and understand which information is beneficial, we may combine your email and website usage information with other information we have about you.

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Sections Basics Consumer health basics Integrative medicine Medications In-Depth Expert Answers Multimedia Resources News From Mayo Clinic What's New. Products and services. Is colon cleansing a good way to eliminate toxins from your body? Answer From Michael F. With Michael F. Thank you for subscribing!

Sorry something went wrong with your subscription Please, try again in a couple of minutes Retry. Show references Colonic irrigation.

Natural Medicines. Accessed March 31, Detoxes and cleanses. National Center for Complementary and Integrative Health. Accessed March 29, Mishori R, et al. The dangers of colon cleansing.

Journal of Family Practice. Bazzocchi G, et al. Irrigation, lavage, colonic hydrotherapy: From beauty center to clinic?

Icy fingers and toes: Poor circulation or Raynaud's phenomenon? Spring cleaning for your body? The idea goes back centuries. And sure, cleansing — or cleaning — is clear enough for bathing or mopping a floor. But how does a cleanse work in the human body? Do cleanses really deliver on their claims?

The normal intestinal tract is teeming with bacteria. While dietary changes, medications, and even exposure to other people and pets! Advocates of cleanses would argue it makes intuitive sense.

Predictably, the answer to whether a cleanse is a good idea depends on who you ask. There are claims about increased sex drive, better mood, and fewer cravings for junk food. According to the ads, the number of ways a cleanse can help seems endless.

For example:. Remember, health claims for cleanses have not been evaluated by the FDA. Read the product disclaimers before you buy and use these products!

Just as there is limited evidence of benefit associated with detox or cleanse programs, there is limited evidence of harm. However, there are reports of side effects and complications. Examples include:. Some recommended repeating the program periodically, so the cost can be considerable.

I know there are many people who find intermittent detox diets or cleanses useful, and firmly believe they improve health. And the ads for these programs are filled with glowing testimonials. Day 12, no exercise, down 19 pounds! Leave the detoxification to the professionals: your kidneys, liver, and other self-cleaning organs of your body.

Robert H. Shmerling, MD , Senior Faculty Editor, Harvard Health Publishing; Editorial Advisory Board Member, Harvard Health Publishing. As a service to our readers, Harvard Health Publishing provides access to our library of archived content.

Please note the date of last review or update on all articles. No content on this site, regardless of date, should ever be used as a substitute for direct medical advice from your doctor or other qualified clinician.

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Yoga , Qigong and meditation are simple and effective ways to relieve stress by resetting your physical and mental reactions to the inevitable stress life will bring.

Gaiam carries yoga mats , props and accessories for beginner yogis to advanced practitioners and a meditation seating to help you relieve stress. There are many detoxification programs and detox recipes , depending on your individual needs. Many programs follow a seven-day schedule because, as Bennett explains, "it takes the body time to clean the blood.

Page recommends a three-to seven-day juice fast drinking only fresh fruit and vegetable juices and water as an effective way to release toxins.

After a detoxification program, you can cleanse your body daily with these diet supplements and lifestyle practices:. Consult your doctor before using any health treatment, including herbal supplements and natural remedies, and tell your doctor if you have a serious medical condition or are taking any medications.

The information presented here is for educational purposes only and is in no way intended as substitute for medical counseling.

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