Detoxing 101
Detoxification refers to the body’s process of clearing waste and toxins to maintain homeostasis – the balance within our bodies that keeps us healthy. Our bodies are constantly eliminating toxins that build up from our natural metabolic processes, via the liver, kidneys, lymphatic system, digestive system, skin, and lungs. Each of these organ systems plays a unique roll that is essential to maintain good health:
- Liver – The liver processes and neutralizes toxins from food, alcohol, medications, and environmental pollutants, converting them into forms that can be excreted.
- Kidneys – The kidneys filter waste products, excess salts, and toxins from the blood, excreting them through urine.
- Lymphatic System – This system transports cellular waste, pathogens, and toxins away from tissues, helping the immune system eliminate them.
- Digestive System – The gut removes toxins, heavy metals, and undigested food particles through stool, while fibre binds to harmful substances for elimination.
- Skin – Sweating expels heavy metals, excess salts, and metabolic waste through the pores.
- Lungs – The lungs expel airborne toxins, pollutants, and carbon dioxide through breathing.
While in general, our bodies are great at eliminating toxins, if we place too much strain on the detoxification pathways, our organs may struggle to keep up. Imagine that your liver (and other detoxification organs) are like a kitchen sink. Under normal circumstances, when you wash your dishes, the kitchen sink stays relatively clean. Now imagine overburdening the kitchen sink with dirty dishes and food residue. As the food accumulates in the sink, the sink won’t drain, causing the water to run over and nasty gunk to accumulate. Our bodies are similar in that under normal circumstances, we can detox no problem – but as we add in excessive stress, alcohol, processed foods, and harsh chemicals, our detoxification organ systems may become overwhelmed, limiting our ability to detoxify.
Signs That Your Body May Be Struggling to Detox
High amounts of inflammation, processed foods, microplastics, pollution, and so much more can put a burden on our detoxification pathways. Here are some signs that your body may need additional support in detoxing:
- Feeling tired, sluggish, or fatigued
- Digestive issues like bloating, diarrhea, gas, or indigestion
- Skin problems like acne, rashes, or puffiness
- Frequent headaches
- Muscle and joint pain
- Allergy like symptoms
- Frequent colds or infections
While these are some common signs of poor detoxification, they can also be suggestive of other illnesses, so make sure to talk to your healthcare provider if you have new or unusual symptoms.
Supporting Detoxification Pathways - Diet and Digestion
- Green tea – Green tea is rich in molecules called catechins. Not only do these enhance the body’s ability to neutralize free radicals, but they also increase the activity of liver enzymes involved in detoxification. Next time you need a caffeine boost, try swapping out coffee with green tea or matcha for these added benefits.
- Turmeric – Curcumin, the active compound in turmeric, stimulates the production of enzymes that support liver detoxification and reduce inflammation. Not sure how to cook with this spice? Try this yummy garlic turmeric rice recipe
- Ginger – In addition to fighting nausea (a symptom of poor detoxification), ginger has been shown to improve circulation, digestion, and stimulate bile production, all of which can help our bodies eliminate toxins. Additionally, some research suggests that ginger has anti-inflammatory and antioxidant properties that could protect the liver from toxin induced damage.
- Garlic – This flavor enhancing vegetable contains sulfur compounds such as allicin, that stimulate liver enzymes responsible for detoxification, enhance glutathione production, and helps to eliminate heavy metals like lead and mercury. Next time you’re in the kitchen, don’t skimp out on the garlic!
- Fibre – fibre plays a crucial role in detoxification by binding toxins and waste in the digestive tract for elimination. Furthermore, fibre promotes healthy and regular bowel movements, preventing toxins from sitting in your gut for too long where they can be reabsorbed into the bloodstream. Try putting a tablespoon of ground flaxseed or chia seeds on your next oatmeal, salad, or yogurt bowl.
- Fermented foods – The bacteria that live in our gut are key for breaking down harmful substances, and maintaining a strong intestinal barrier to reduce toxin absorption. Consuming fermented foods like kombucha, kefir, and sauerkraut can support a healthy microbiome, and prevent toxin-producing bacteria from thriving.
- Focus on an anti-inflammatory diet – Reducing the intake of inflammatory foods, such as processed foods, alcohol, and refined sugars, supports detoxification by reducing inflammation. Chronic inflammation can impair liver function, slow down metabolic detoxification pathways, and disrupt gut microbiota balance, all of which are crucial for toxin elimination. By prioritizing whole, nutrient-dense foods, you provide essential antioxidants, fiber, and micronutrients that enhance liver enzyme activity and promote efficient toxin excretion.
Supporting Detoxification Pathways - Kidney, Lymphatic, and Skin Support
While diet is a great way to support detoxification pathways via the gut, supporting our lymphatic system, kidneys, and skin is another great way to support our body’s natural detoxification mechanisms. Some of our favourite tips include:
- Sweat – The body’s largest organ – the skin – is covered in sweat glands, allowing us to eliminate toxins. One way to support this organ’s detoxification is through sweating. While sweating for a minimum of 20 minutes has been shown to eliminate heavy metals such as nickel, lead, copper, and arsenic, one research publication suggested that dynamic sweating via exercise was more effective than sweating as a result of sauna exposure.
- Stay hydrated – whether you wish to support detoxification through sweating, lymphatic drainage, or excretion through urine, staying hydrated is key. While the ideal daily water intake varies, a good guideline is to aim for around 2 liters per day or to monitor your urine—it should be pale, mostly odorless, and not bright yellow.
- Lymphatic drainage – The lymphatic system is a key detoxification pathway, responsible for filtering out toxins and waste from the body. Unlike the circulatory system, it doesn’t have a pump, and therefore relies on movement to function efficiently. Practices like dry brushing, exercise, and lymphatic massage can help stimulate lymph flow, supporting the body’s natural detox process.
Supporting Detoxification Pathways - Stress Reduction and Mindfulness
While diet, hydration, and sweating are great strategies to support our detoxification pathways on a physical level, some research suggests that our emotional well-being can also play a role. More specifically, some studies suggest that stress can inhibit detoxification pathways by impacting the enzymes crucial for metabolism within the liver. Seeing as cortisol is one of the key hormones elevated during stress, mindfulness and meditation may be beneficial in supporting detoxification, as they have been shown to modulate the stress response and reduce cortisol.
Not sure where to start? Consider following a guided meditation! We love this library by Tara Brach, filled with free guided meditations.
Take-Aways
Detoxification is a continuous and complex process that our bodies perform naturally, but modern lifestyles can place additional strain on these pathways. By supporting detox through a nutrient-dense diet, hydration, movement, sweating, and stress management, we can enhance the body’s ability to eliminate toxins efficiently.
Small, intentional changes—such as incorporating antioxidant-rich foods, engaging in lymphatic-boosting activities, and practicing mindfulness—can make a significant impact on overall health and well-being. While our bodies are well-equipped to detox, providing them with the right tools allows us to function at our best and maintain balance from the inside out.
Looking for more support or have questions that were left unanswered? Consider booking in with one of our naturopathic doctors, we’re here to help!
Disclaimer: The content provided on this blog is intended for informational purposes only and should not be construed as medical advice. While we strive to present accurate and up-to-date information, the field of naturopathic medicine is continually evolving, and individual health circumstances vary. Therefore, the information herein may not apply to your specific health situation.
Please be aware that engaging with this blog does not establish a doctor-patient relationship. For personalized medical advice, diagnoses, or treatment plans, we recommend scheduling a consultation with a qualified naturopathic physician or other licensed healthcare provider.
In the event of a medical emergency, contact emergency services immediately.
References
Gardi, C., Fazia, T., Stringa, B., & Giommi, F. (2022). A short mindfulness retreat can improve biological markers of stress and inflammation. Psychoneuroendocrinology, 135, 105579. https://doi.org/10.1016/j.psyneuen.2021.105579
Hodges, R. E., & Minich, D. M. (2015). Modulation of metabolic detoxification pathways using foods and food-derived components: A scientific review with clinical application. Journal of Nutrition and Metabolism, 2015, 760689. https://doi.org/10.1155/2015/760689
Househam, A. M. (2023). Effects of stress and mindfulness on epigenetics. Vitamins and Hormones, 122, 283-306. https://doi.org/10.1016/bs.vh.2022.11.003
Kuan, W.-H., Chen, Y.-L., & Liu, C.-L. (2022). Excretion of Ni, Pb, Cu, As, and Hg in sweat under two sweating conditions. International Journal of Environmental Research and Public Health, 19(7), 4323. https://doi.org/10.3390/ijerph19074323
Trefts, E., Gannon, M., & Wasserman, D. H. (2017). The liver. Primer, 27(21), R1147–R1151. https://doi.org/10.1016/j.primer.2017.10.004