Is It Time for a Detox? Signs Your Body Needs One
Do you feel lethargic and often suffer from sluggish digestion? Are you struggling with frequent headaches, joint pain and muscle aches? Have you developed new allergies out of no-where and feel frustrated from dealing with intense food cravings?
These are some common signs that your body is experiencing a toxin overload and needs help.
Your body is naturally capable of removing toxins and by-products that it doesn't need. It is a multi-organ show where the liver and kidneys along with other organ systems such as the digestive tract, skin, lymphatic system and lungs work really hard to break-down, filter and remove toxins from the body, creating detoxification pathways that are highly efficient and well-organised.
During detoxification, the body converts fat-soluble toxins into water-soluble toxins, changes their chemical structure and then eliminates these substances through liver, kidneys, intestines and skin. How well your body can get rid of various toxins depends on age, existing health conditions, diet and lifestyle.
However, our exposure to environmental toxins and other harmful chemicals has increased substantially over the years. As a result, the body is constantly bombarded with toxins in the form of air pollutants, medicines, pesticides, alcohol, synthetic chemicals and processed food, exhausting our body's natural detox capabilities.
Additionally, living fast-paced, stressful lives that hinge on an unhealthy lifestyle (poor sleep, poor diet and lack of physical activity) has not made it any easier. An over-stressed detoxification system means a build-up of toxins in the body, sending out signals that it needs help.
13 Signs Your Body May Need a Detox
- Low energy levels and fatigue
- Brain fog and difficulty concentrating
- Frequent headaches or migraines
- Persistent digestive issues such as constipation and diarrhea
- Skin problems like acne or eczema
- Frequent colds and infections
- Unexplained weight gain
- Food cravings
- Sudden onset of allergies
- Body odour or bad breath
- Joint pain and muscle aches
- Feeling low
- Insomnia
How to detox your body naturally
Detox programs may sound tempting and may even help in temporary weight loss but they can be hard on the body and can even backfire. Most “detox and cleansing” diets are restrictive (as they may involve consuming only certain types of foods and drinks), and lack nutrients (especially healthy fats), often leading to nutritional deficiencies, imbalance in electrolytes and dehydration.
If you are looking to explore safe and natural ways to detox your body, here are some ideas.
1. Eat healthy and avoid processed food
Did you know the body’s detoxification pathways rely on enzymes, nutrients and antioxidants to work well? A well-balanced and clean diet rich in fresh fruits, vegetables, nuts and seeds offers the nutritional and antioxidant support required to run this detox process. B vitamins, flavonoids, zinc, vitamin C, vitamin A, vitamin E, fibre, healthy fats and glutathione support liver in detoxification. In addition, avoid processed food that is loaded with sugar, unhealthy fats and additives, to limit the toxic load on the body.
2. Drink plenty of water
Drinking healthy amounts of water can help remove toxins and metabolic waste from the body. Drinking water is also good for your kidneys and intestines, two major organs involved in detoxification. It improves digestion, prevents constipation and transports oxygen and nutrients to the tissues. You can replace plain water with other flavourful fluids such as coconut water, lemon water, water infused with herb and fruits, green tea and healthy soups.
3. Exercise
Exercise assists with detoxification in several of ways. It improves blood circulation and maintains liver and kidney health. Exercise also has a beneficial effect on the lymphatic system, which is responsible for the flow of lymph in the body. [1] The lymphatic system collects excess fluid from the tissues, remove toxins and waste products from the fluid and returns it back to circulation. It also produces white blood cells and plays an important role in fighting infections. Regular exercise also helps in losing weight and releases ‘happy’ hormones that improve mood, and mental well-being.
4. Get enough sleep
Getting good quality sleep helps repair and recharge the body, allowing it to remove toxins and metabolic wastes efficiently. You can make some simple changes to your routine that can prepare you to get sound sleep at night. Follow a sleep schedule, sleep in a dark room and relax your mind before sleeping. Avoid alcohol and caffeine in the evening as these substances interfere with the sleep quality. Using your mobile phone and other screen gadgets / equipment stimulates the brain and affects your sleep. Ditch the phone, TV and other such electronic devices well before bedtime.
5. Limit alcohol consumption and quit smoking
Cigarette smoking and drinking too much alcohol can damage your liver and affects its ability to detox. Your liver, as a primary detox organ, is responsible for processing and filtering alcohol and harmful chemicals in tobacco. Years of alcohol misuse cause inflammation, scaring and excessive build-up of unhealthy fats in the liver, increasing the risk of liver disease. Excessive smoking also damages the lungs, kidneys, blood vessels and arteries. You can reduce the toxic burden on your body by limiting your alcohol intake and by quitting smoking.
What are detox supplements, and how do they work?
Herbs such as turmeric, bhumi amla and gokshura stimulate the body’s natural detoxification process, improving its ability to remove toxins from the body. For example, turmeric improves liver functions and helps in the production of bile (a fluid that breakdowns fats and removes metabolic waste and toxins from the body such as cholesterol, bilirubin and drugs).
[2] While gokshura keeps your kidneys and urinary tract healthy, bhumi amla is a powerful antioxidant that encourages liver detox and protects the liver from oxidative damage and inflammation.
Natural supplements such as glutathione also aid in detoxification. Your body makes glutathione on its own, where it works as a very potent antioxidant and plays a crucial role in the detoxification process. However, be aware that glutathione is significantly depleted with age, infections, excessive exposure to toxins and chronic stress.
A healthy body usually has all the systems and tools in place to protect itself from the toxins of reasonable indulgences, but if you want to nudge your body's natural detox system in the right direction the best way is to embrace a healthy lifestyle that includes consuming a healthy, nutritious diet, getting plenty of sleep, regular physical activity and staying hydrated.
Taking certain natural supplements also help shake and stimulate your body's natural capacity to eliminate toxins, improves the health of your liver and kidneys, while refueling the body with antioxidant compounds that protect the liver and other tissues from oxidative damage.
FAQs
Can detoxification help with weight loss?
Detox programs may help you with temporary weight loss, but if you are looking for sustainable weight loss, it is best to adopt a healthy lifestyle with a strong emphasis on healthy diet, sleep and exercise.
Can detoxification help improve my skin?
Detoxification can help you achieve a healthy, radiant skin. Acne, rashes and skin allergies can be a sign that your body’s natural detox process needs some help. Instead of relying on crash diets and detox therapies, you can re-energize your natural detox pathways with the help of nutrition, exercise, sleep and herbal supplements such as turmeric and bhumi amla.
References:
- Li et al. Exercises in activating lymphatic system on fluid overload symptoms, abnormal weight gains, and physical functions among patients with heart failure: A randomized controlled trial. Front Cardiovasc Med. 2023
- Dehzad et al. Effects of curcumin/turmeric supplementation on liver function in adults: A GRADE-assessed systematic review and dose–response meta-analysis of randomized controlled trials. Complementary Therapies in Medicine. 2023
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