How can you support your body’s natural detoxification process? It’s simpler than you think!
I’m going to skip the part where we decrease your toxic load from decreasing alcohol consumption, avoiding known toxic exposures from products with a Prop 65 warning, and increasing use of EWG green products, reducing plastic in your life and moving towards glass containers, as well as supporting your immune function with antioxidant-rich nutrient-dense food. I hope that’s obvious! But, another way we can reduce our toxic load is to support our body’s ability to detoxify naturally. Because, let’s face it, no one is perfect.
“The liver is the largest internal digestive organ of our body, which is indispensable in many essential physiologic processes and vulnerable to be impaired by a wide variety of factors, such as toxins, microorganisms, metabolic products, circulatory materials and neoformations.” [source]
What does Detox mean?
Before we jump in I want to clarify the word “detox”, which people use constantly around the internet. Detox is short for detoxification. Most “Toxins” are fat-soluble, including heavy metals, metabolic by-products, and excess hormones. Your body’s natural detoxification process happens in the liver, but most marketed “detoxes” don’t support the liver’s natural detoxification process:
- Phase 1: Liver transforms them into water-soluble forms.
- Nutrients that support this process include B Vitamins, Vitamin A, Magnesium, Zinc, Selenium.
- Phase 2: Conjugation – the water-soluble molecule combines with something to neutralize it, and by-products secrete into small intestine and eliminated or sent to kidneys and eliminated
- Nutrients that support this process include Amino Acids, Glutamine, Methionine, Taurine, Cysteine, Vitamin B and C, Selenium.
I especially try to actively incorporate these nutrients because I had my gallbladder removed over a decade ago, before I realized what lifestyle factors could have been causing stones. This puts even more pressure on my liver. I also have MTHFR, plus I am overweight – which means I have a higher amount of body fat which can store toxins – it’s not a judgement on any body, but is important to understand as a scientific fact.
Lots of detoxes have no grounding in science… let’s review what’s NOT a detox:
- Fiber-rich nutrient-void supplement that simply makes you poop a lot.
- Coffee enema, which can actually be dangerous. Read Sarah’s post “Coffee Enemas: What the Science Says versus What You’ve Heard” for more.
- Juice cleanses, detox teas, and other weird stuff you can find online may have immediate beneficial effects simply because you’re eating more veggies and pulling out inflammatory foods (such as refined sugar and alcohol). However, long-term they’re not a good solution because they lack the full nutrient profile (fiber, amino acids) that starve your gut bacteria and lead to nutrient-deficiency.
I am providing a scientific source for every single recommendation I give, to ensure we are separating fact vs. fiction and myth. We’re about supporting health there, not pseudoscience scare tactic marketing.
What we know we can do already:
- Liver stores the nutrients needed for detoxification, so eating liver is a great “detox” strategy.
- Fiber from veggies (especially non-starchy), organ meats, bone broth, seafood, and fruit all support proper digestion.
- If your liver can’t keep up, support Phase 1 or Phase 2 with foods rich in those nutrients.
What can we do? My 8 Detoxication Tips:
1: Push out the gunk: sweat & lymph
Whether from exercise or there’s even benefits just with a sauna, sweating is one of your body’s natural defenses. That’s why when we eat inflammatory spicy foods, or get a fever, our body sweats. It’s also a way for your body to push environmental contamination as excreted toxins through sweat and sebum out of the system.
“No person is without some level of toxic metals in their bodies.
We see sweating with heat and/or exercise throughout the ages, by groups worldwide, as “cleansing.” As part of a scoping review regarding arsenic, cadmium, lead, and mercury, we reviewed the scientific literature pertaining to toxicant excretion in sweat… Along with essential minerals, sweat is an acknowledged excretory route for toxic metals.” [source]
Side note about the lymphatic system
Not only that, but movement increases lymphatic drainage which is one of your body’s other main detoxification methods. Lymphatic drainage, which can also be aided with manual stimulation through brushing or gua sha, aids detoxification by using gentle, rhythmic massage to stimulate the movement of lymph fluid.
I LOVED this video on the lymphatic system, partially because it’s done in an English accent, but mostly for the educational benefit. Our lymphatic system includes: neck, under the arm, groin, but also throughout the body in chest, abdomen, and pelvis. The system carries a colorless liquid, called “lymph”. As the blood circulates, fluid passes from the blood into the body tissues, carrying food into the cells. This fluid then collects waste products, bacteria, damaged cells, and cancer cells (if there are any). The fluid drains back into the lymph vessels, then moves to the lymph glands. The glands then filter the lymph, taking out any harmful products. It eventually reaches a large vessel in the neck, the Thoracic duct, which then passes the filtered lymph back into circulation. If any of the lymphatic nodes are damaged or removed or blocked, it can cause build-up of fluid, called lymphedema.
Gua Sha, Facial rollers and dry brushing create motion topically on the skin in a direction that allows movement to the fluid under effectively on the face and neck. Movement, sweat and manual stimulation of lymph all aid your body’s detoxification processes.
2: Drink Water
What the studies don’t say: drink a special tea and your liver will be cleansed. No, but water is essential to your body’s systems and organ function. Meaning, to properly detoxify (including sweat it out) you need proper hydration. This following article not only substantiates that, but dives in to find the illusive proper amount of water for you.
“Water is essential for metabolism, substrate transport across membranes, cellular homeostasis, temperature regulation, and circulatory function… To maintain normal physiological functions (e.g.., blood pressure, pH, internal body temperature) and optimal health, and to deliver essential substances (e.g., oxygen, water, glucose, sodium, potassium) to cells, the CNS and neuroendocrine hormones act constantly to preserve internal homeostasis via a complex network of many organ and neural systems… Affects liver metabolism (e.g., gluconeogenesis, glycogenolysis).” [source]
Spoiler alert: no consensus exists for the right water intake. But, I find that preparing ahead with the right tools helps my desire to properly hydrate. Keep in mind that eating a diet rich in fresh fruits and vegetables will increase your water consumption, naturally. I love this water bottle to encourage yourself to drink throughout the day. But what works even better for me? Making my own sparkling water! I love to add trace minerals and crystalized lime along with these electrolytes if I’ve sweat that to to carbonated filtered water. I stay hydrated so much better when the drink is tasty!
3: Take a Bath
Don’t. Ingest. Epsom Salts.
I will repeat.
Don’t “flush” your gallbladder or liver through an epsom cleanse. There’s a bajillion studies showing the harm this has caused on PubMed! (examples 1, 2, 3, and 4)
But… what we do know is that it has long been known that magnesium sulphate even topically can reduce inflammation, thus supporting the body’s ability to function properly. [source] I personally find that when I’m feel like I’m really dragging, usually doing activities to support my liver will help. They include things that also support general health, too – like getting proper sleep (see below). An epsom salt bath not only helps improve my sleep, but when done with hot water (consult a doctor if you have a medical condition that may be contradictory, like heart disease or pregnancy) it induces sweat which supports natural detoxification, too. Win, win!
4: Support Your Liver
For best liver health, focus on a balanced diet rich in fruits, vegetables (like broccoli, beets, berries), whole grains, and healthy fats (olive oil, nuts, fatty fish), while limiting sugar, processed foods, saturated fats, and alcohol; staying hydrated and maintaining a healthy weight are crucial lifestyle factors. Specific beneficial foods include garlic, green tea, walnuts, and coffee, which offer antioxidants and support detox enzymes, along with exercise, to help the liver repair itself.
If I do something that will tax my liver, like consume alcohol or get a tattoo, I take a liver support complex for a few days. The one I use includes a combination of herbs, including:
- Milk thistle seed extract, which contains 80% Silymarin with antioxidant properties to help maintain liver cell integrity.
- Schisandra chinensis which has long been used in traditional medicine because of the antioxidant properties that support liver cell repair.
- Turmeric and artichoke to help maintain healthy bile flow. Bile transports toxins from the liver to the intestines for excretion.
- Reishi mushroom originating in China is a mushroom known for its antioxidant properties. [source]
I also take methylated B vitamins, as someone with multiple methylenetetrahydrofolate reductase variants. Did you know up to half of us, 50% of the population has MTHFR?! What’s helpful is that methylated B vitamins are already in the active form, allowing the body to bypass this impaired conversion step, ensuring proper nutrient utilization, lower homocysteine, and improved detoxification. I like this one and have this daily, which contains not only methyl B vitamins but also probiotics, omega3s, fiber, and 100% DV Vitamin D.
Lastly, staying hydrated, avoiding toxins, getting good sleep, and all the other things noted in this article will help support your liver. Since, after all, that is the organ of detoxification.
5: Sleep
YAASS. There’s a reason we call it “beauty rest.” While you sleep your body repairs cells. I was originally going to include this as one aspect of Regenerative Detoxification below, but after seeing the endless research to support sleep specifically I wanted to ensure it was called out.
“A well-balanced diet is critically important for liver health. A healthy life-style includes additionally rejoicing with a merry mind, keeping smoke-free and alcohol-free, having good sleep, and drinking adequate water.” [source]
“When one sleeps, the brain reorganizes and recharges itself, and removes toxic waste byproducts which have accumulated throughout the day.” [source]
“Hence sleep at the behavioral level is a process of neuronal restitution and detoxification at the cellular level.” [source]
“A good night’s rest may literally clear the mind. Using mice, researchers showed for the first time that the space between brain cells may increase during sleep, allowing the brain to flush out toxins that build up during waking hours.” [source]
Need a boost to fall asleep? Same, my perimenopause friends, same. Taking a warm epsom salt bath with magnesium is a fantastic way to kick off a sleep hygiene ritual (see above!). Sleep hygiene in general is important, that is creating habits around sleep time that your brain, hormones, and nervous system will “cue” you into sleep easier. For me I have a skincare routine followed by reading in bed nightly. And, when I need a boost I’ve found this sleep aid to be the most gentle and effective (only 2g of melatonin) and love the calming affect of this tea, which is melatonin-free.
6: Activated Charcoal
Internally and externally, there is science to support that activated charcoal binds to toxins, thus preventing you from absorbing them. In fact, this study recommended it as a medicinal solution for poisoning:
“An oral suspension of activated charcoal (AC) should merit consideration in poisonings when there is an indication for gastrointestinal decontamination of an ingested toxin… activated charcoal has been shown to significantly reduce the absorption of many ingested toxins when given within the first-hour post-ingestion.” [source]
Now, that doesn’t mean go to town and just take a pill! But, this is a great solution following exposure to something your body doesn’t respond well to (what your body perceives as a toxin). Also applying it topically draws out microparticles, such as dirt, dust, chemicals, toxins, and bacteria, to the surface of the skin, making removing them easier. It also absorbs wetness and odors and harmful gases, making it ideal as an underarm, shoe, and refrigerator deodorant.
I personally use this facial mask (to bind and pull grime from the pores), this body soap, and this deodorant. We keep these supplements on hand in the event of exposure. Like a few years ago, when I accidentally poisoned my children with sewage water. You know, that time I gave my boys dysentery on the Oregon Trail that quickly became family legend.
7: Nutritional Sufficiency
Nutritional support and adequate levels of vitamins and minerals is critical for liver health. The liver relies on proper nutrition to function, repair, and regenerate, especially in the face of infection or injury. A nutrient-rich diet reduces liver fat accumulation. Which can happy in any body size. A nutrient-rich diet reduces fat accumulation in the liver, prevents malnutrition, and supports the body’s natural processes, while deficiencies often lead to poor health outcomes.
The liver can regenerate if provided with the necessary nutrients, helping to counteract inflammation or damage. Here are some of the top recommended foods for liver health:
- lean protein like fish, chicken, and plant protein (lentil, edamame, tofu, peas)
- olives & olive oils for antioxidants and vitamin E
- nuts and seeds, which contain healthy cholesterol and vitamin E
- leafy green vegetables like spinach, kale, lettuce, and cabbage for vitamin K
- berries for incredible antioxidant properties
- oatmeal and other grains rich in soluble fibers to improve bowel health [source]
I also give myself an “insurance policy” by taking Methylated B Multi-vitamin (specific for liver support for those with MTHFR) as well as this daily shake to make sure my nutritional needs are met. I also highly recommend these testing strips to make sure any supplements you do take are absorbed and meeting your needs. It’s why shopping with a brand that tests for safety and efficacy is important.
8: Regenerative Detoxification
Looking to up your detoxification game? There are a lot of additional “bio-hacks” to increase regenerative nature of the liver (and thus detoxification). That is, the body’s ability to regenerate cells – the same way it does with sleep.
“The liver is bestowed with the capacity to regenerate, which is a unique attribute for an adult organ. This regenerative capacity is essential perhaps due to its strategic location and its indispensable functions for host survival, including synthesis, metabolism, and detoxification.
The liver’s will to live is effectively supported by a host of cellular and molecular means that provide a tiered restoration mechanism ensuring hepatic homeostasis.” [source]
Some examples to support ways you can improve cellular and molecular function include red light therapy. We go into great detail on the science of this incredible tool on this podcast. I talk more about the mask I personally use here.
Recap with Greatest Impact
It’s a long article, so let me give you the cliff notes. You don’t need a fancy “cleanse” to support your liver’s ability to properly detoxify. Start with these:
- Move your body, to increase lymphatic drainage and push toxins out through sweat
- Eat a rainbow, and add in some supplements if you need to fill nutritional gaps
- Take a bath and get a good night’s sleep
- Drink more water! Make it taste better in a nice bottle if needed.
Wanna learn more?
I go further into depth on these posts and podcasts, if you want to research more fully:
- The Whole View podcast Ep 269: What is a Real Detox (and what is bunk)
- The Whole View podcast Ep 258: Bad Pseudoscience about MTHFR
- I have MTHFR (and a whole lot of other stuff)
- The Whole View podcast Ep 339: Healthiest Houseplants that Detoxify and Purify Our Air
- The Whole View podcast: Detox the Func and Fix Your Hormones for Health
Note: I am not a medical professional. While I aim to use science to share knowledge that may be helpful; please consult a doctor regarding any health ailment.
Never want to miss a post, sale, or deal? Join my Healthy Inside & Out e-mail list for more info on non-toxic living and safer skincare!
Want more info on our Real Life? Healthy recipes, parenting tips, and general lifestyle stuff goes out in our Real Everything newsletter, join here.
Pin this to save for later!
