Nutrition and lifestyle strategies to support healthy detoxification
In today's world, our bodies are bombarded with toxins from a range of sources, including pollution, chemicals (in our food, cleaning products and skin care), processed foods and stress.
Detoxification is the natural process by which your body removes toxins and waste products, primarily occurring in the liver, kidneys and digestive system. Unfortunately, many people are now exposed to higher levels of toxicity than their body is naturally able to process and this creates a range of health problems, including fatigue, digestive issues, hormonal imbalance, food sensitivities, inflammation, headaches, and autoimmune symptoms.
There are many ways we can use nutrition to support the detoxification process and reduce our toxic burden:
staying well hydrated supports the kidneys to filter waste and toxins
eating a diet rich in fibre (e.g. whole grains, fruit and vegetables) helps to ensure regular bowel movements and remove waste from the body
foods rich in antioxidants, such as berries, leafy greens and nuts, help reduce oxidative stress and ease the burden on your detox organs
garlic, onions and cruciferous vegetables like broccoli and cauliflower contain sulphur compounds that assist in liver detoxification processes
herbal teas like dandelion and ginger are known for their detoxifying properties and can support liver function
consuming adequate protein as protein is required for the production of enzymes involved in detoxification pathway
In addition to nutrition, the following lifestyle factors play a critical role in reducing toxicity and supporting healthy detoxification:
physical activity - helps with the removal of toxins through sweat and improved metabolism
stress reduction techniques, e.g. meditation, yoga and deep breathing (chronic stress can impair detoxification pathways)
reduce exposure to environmental toxins and food chemicals
aim for 7-8 hours sleep each night - quality sleep is essential for cellular repair and detoxification processes
References
Foley J, 2017, 'Nutrition's role in detoxification: not just another "fad diet", Dietitians in Integrative and Functional Medicine, USA, viewed 24 September 2023, https://integrativerd.org/difm/resources/article-archives/nu...
Hechtman L, 2019, Clinical Naturopathic Medicine (2nd ed), Elsevier, Australia.