Every day, your body works hard to process and eliminate toxins. From the air you breathe to the food you eat, you’re exposed to countless substances that your body has to manage. The good news? Your body already has built-in detox systems that do an amazing job when they’re supported properly. By making small, sustainable changes, you can help these systems work more efficiently and feel your best. Let’s dive into how your body handles toxins and the simple ways you can support the detox process.

 

What Are Toxins?

Toxins are substances that can negatively affect your health. Some come from outside sources, like pesticides or air pollution (these are called exotoxins), while others are produced inside your body during normal processes (known as endotoxins).

Exotoxins are things like chemicals in personal care products, heavy metals, and plastic residues, called microplastics. Endotoxins, on the other hand, include natural byproducts like hormones (such as excess estrogen) and waste from gut bacteria. Your body is constantly managing these, but it can use a little help along the way.

 

How Do Toxins Enter the Body?

Toxins can sneak into your system in several ways. You might ingest them through food and water, breathe them in through polluted air, or absorb them through your skin from lotions or soaps. Even medical treatments and medications can introduce toxins. While it’s impossible to avoid all exposures, you can reduce your toxin load and help your body process them more effectively.

 

Your Body’s Natural Detox Systems

Your body is designed to detoxify itself through several key systems. Each one plays a unique role in processing and eliminating toxins.

 

The Liver: Your Detox Powerhouse

Think of your liver as your body’s filter—it processes most toxins and breaks them down in two phases. In Phase 1, the liver converts fat-soluble toxins into water-soluble intermediate forms. In Phase 2, it transforms these into water-soluble compounds that can be safely eliminated through urine or bile. To support your liver, it needs plenty of nutrients like B vitamins, antioxidants (such as vitamins C and E), and amino acids like glycine.

 

The Kidneys: Your Filtration System

Your kidneys work like tiny purification plants, filtering waste and toxins from your blood and flushing them out through your urine. Drinking enough water keeps this system running smoothly, so staying hydrated is one of the easiest ways to support your kidneys.

 

The Lungs: Breathing Out Toxins

Every time you exhale, you’re helping your body release gaseous waste like carbon dioxide. Deep, mindful breathing can enhance this process, especially if you’re spending time in fresh air.

 

The Skin: Sweating It Out

Your skin isn’t just your largest organ—it also helps eliminate toxins through sweat. Regular exercise or a relaxing sauna session can boost this natural cleansing process.

 

The Digestive System: Clearing Waste

Your gut plays a huge role in moving toxins out of your body through bowel movements. Fiber-rich foods help keep your digestive system moving efficiently, preventing toxins from building up.

 

Signs Your Body Might Need a Detox Boost

When your detox pathways are overburdened, your body may start sending signals. You might notice:

• Constant fatigue or brain fog
• Digestive issues like bloating or constipation
• Skin problems such as acne or rashes
• Hormonal imbalances
• Frequent headaches or joint discomfort
• Trouble sleeping

These symptoms can be your body’s way of asking for extra support.

 

Simple Ways to Support Your Body’s Detox Systems

The idea of detoxing doesn’t have to be complicated. Here are some easy, practical ways to give your body the boost it needs:

 

Stay Hydrated

One of the most important things you can do to support your detoxification systems is to drink plenty of filtered water.  Aim to drink at least half of your body weight in ounces every day.  For example, if you weigh 140 pounds, you should drink at least 70 ounces of water per day.  This water is needed to support all cellular processes so the body can efficiently do what it is designed to do.

 

Eat a detoxifying diet every day

This is absolutely key.  Besides drinking enough water, the most important thing you can do to support all of your detoxification systems is to eat a detoxifying diet every day.  You may think it sounds complicated, but it’s easier than you might think.  You just need to keep certain guidelines in mind.

Let’s start with some general guidelines. Remember, the goal is to keep toxins from accumulating in the body.  Here’s how:

 

Number One: Don’t eat toxic foods in the first place! 

This means eating whole unprocessed foods.  Look for foods that have fewer than five total ingredients.  Look for foods that have ingredients that you recognize.  Avoid foods that have a long list of chemical names in their ingredients.  Buy organic and non-GMO foods to minimize pesticides (see the Environmental Working Group’s Dirty Dozen and Clean 15 lists at https://www.ewg.org/foodnews/summary.php ).

You want the most nutrient-dense, highest quality foods fueling your body. 

 

Number Two: Eat the foods that support your liver – every day!

Following the guidelines above will help keep toxins out of your body.  But there’s more that you can do to help your body get rid of toxins.  There are many specific nutrients to help your liver dismantle toxins and help your digestive system eliminate those dismantled toxins.  You can supply these by eating certain foods each day.

• Eat two or more full servings of detoxifying vegetables and fruits per day
  • Alliums – Garlic, onions, leeks, shallots, green onion
  • Cruciferous – Broccoli, cauliflower, kale, arugula, Brussels sprouts, collard greens, mustard greens, turnips, rutabaga, bok choy, broccoli sprouts
  • Beets
  • Artichokes
  • Other leafy greens, raw or cooked – Swiss chard, beet greens, turnip greens, dandelion greens, spinach, darker lettuces
  • Berries (organic/frozen)
• Eat foods high in Omega-3 fatty acids. These healthy fats can reduce inflammation and support liver function They’re found in fatty fish (salmon, mackerel, tuna), and certain nuts and seeds (walnuts, flaxseed, chia seeds)
• Eat fermented vegetables – these are found in the refrigerated section of the store, not in the canned section.  Sauerkraut, pickles and kim chi contain beneficial probiotics to support your digestive system.
• Include plenty of protein, as it provides the amino acids needed to build the enzymes and proteins that help the liver process and eliminate toxins – meat, fish, eggs, dairy, legumes and nuts.
• Other detoxifying additions:
  • Turmeric spice
  • Organic coffee
  • Organic green tea

 

Sweat It Out

Regular movement encourages circulation and supports your lymphatic system—a key player in toxin removal. Working up a good sweat a couple times a week also releases toxins. In addition to vigorous exercise, this can also be done by heating the body in a sauna or hot bath.  I’m not just talking about a little “glistening.”  I’m talking about a full-on dripping sweat where you need a towel to wipe off your forehead before sweat drips into your eyes. It doesn’t need to last long – even 15 to 20 minutes is beneficial.

 

Practice Deep Breathing

You also support your detoxification systems by mindfully taking deep breaths throughout the day to release carbon dioxide from the bloodstream through the lungs.  This can be as simple as taking several deep breaths every hour, or it can be through focused activities like exercise, meditation, and yoga. 

 

Prioritize Restful Sleep

Your body does a lot of repair and detox work while you sleep. Aim for 7-9 hours of quality rest each night, and try to keep a consistent bedtime routine to support deep, restorative sleep.

 

Considering a Cleanse? Why a Cleanse is a Good Idea

We live in a much more toxic world than our ancestors did.  We are exposed daily to all sorts of toxins and chemicals that our ancestors weren’t. 

• Many foods contain pesticides, additives, food dyes and preservatives.
• Plastics leach into our food and water.
• Tap water contains chlorine, fluoride, and various contaminants. 
• The air in our homes contains dust, particulates, fumes and gasses from carpet and furniture. 
• Cosmetics and personal products contain chemicals that are absorbed through our skin. 
• Chemicals in soaps, detergents and cleaning products are inhaled through our lungs and absorbed through our skin.
• Artificial fragrances in air fresheners, candles and personal products are absorbed through our lungs.
• Medications must be broken down and eliminated. 
• There is pollution in the outdoor air from vehicles, factories and roads.   

Many of these plastics and chemicals are hormone disruptors. That means that they mimic our own estrogens, and are much stronger, causing estrogen dominance.

Most of these chemicals didn’t even exist 200 years ago. In fact, there are currently more than 80,000 synthetic chemicals registered for use with the EPA, many of which haven’t been studied for safety by any government agency. Our bodies haven’t had time to adapt to this increased burden.

As these toxins accumulate in our bodies, the detoxifying mechanisms of our bodies become overburdened.  The body protects itself from these toxins by storing them in various tissues, especially fat tissue. 

 

Signs That You Need a Cleanse

If you’re experiencing any combination of these, you would probably benefit from a cleanse.

• Weight gain and difficulty losing weight
• Trouble sleeping
• Headaches
• Allergies 
• Unexplained fatigue
• Heavy and painful periods
• Brain symptoms, concentration and memory problems
• Mood swings
• Skin outbreaks and rashes
• Digestive problems such as constipation or loose stools

 

The Benefits of a Cleanse

If you are experiencing any of the signs that you need a cleanse, you will notice a difference quickly! As your body clears out excess toxins, you will notice:

• More energy/vitality
• Clear, vibrant skin
• Better bowel movements
• Improved digestion
• Increased concentration
• Improved sleep
• Strengthened immune system
• Weight loss

Live Bright Nutrition offers the Reset and Refresh Cleanse, a 14-day professional-line cleanse that can be done individually or as a group. You are fully supported throughout the cleanse with information and coaching. You also learn how to continue to live a low-tox life after the cleanse! Call 720-989-8188 for more information.