After the national holidays, and especially after many of us are changing our lifestyle and diet due to the confinement, there is a need to put the body in tune and detoxify it. Fortunately, your body is well equipped to eliminate toxins and doesn’t require special diets or expensive supplements to do so.
That said, it can enhance your body’s natural detoxification system.
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This article explains some common misconceptions about detoxification along with nine evidence-based ways to rejuvenate your body’s detoxification system.
Detox diets are known to remove toxins from your body, improve health and promote weight loss.
They often involve the use of laxatives, diuretics, vitamins, minerals, teas, and other foods which are believed to have detoxifying properties.
The term «toxin«in the context of detox diets is loosely defined. It typically includes pollutants, synthetic chemicals, heavy metals, and processed foods, all of which negatively affect health.
However, popular detox dietss rarely identify the specific toxins they purport to remove or the mechanism by which they are supposed to remove them.
Also, there is no evidence to support the use of these diets for toxin elimination or sustainable weight loss.
Your body naturally has a sophisticated way of eliminating toxins that involves the liverthe kidneysthe system digestivethe skin and the lungs.
Still, only when these organs they are healthycan effectively remove unwanted substances.
Therefore, while detox diets do nothing your body can’t do naturally alone, you can optimize your body’s natural detoxification system.
Did you know that more than 90% of alcohol is metabolized in the liver? It is liver enzymes that metabolize alcohol to acetaldehyde, a chemical known to cause cancer.
Recognizing acetaldehyde as a toxin, your liver converts it into a harmless substance called acetate, which is then eliminated from your body.
Although observational studies have shown that consumption of low to moderate alcohol is beneficial for heart healthconsumption binge drinking can cause a host of health problems.
Is known: Heavy drinking can severely damage liver function by causing fat buildup, inflammation, and internal scarring.
When you overindulge in alcohol your liver cannot function properly and therefore cannot perform its necessary tasks, including filtering waste and other toxins from your body.
Therefore, limiting or completely abstaining from alcohol is one of the best ways to keep your body’s detoxification system running strong.
Health authorities recommend limit alcohol intake to one drink per day for women and two for men.
Ensuring adequate and quality sleep every night is essential to be able to support the health of your body and, with it, the natural detoxification system.
Sleep allows your brain to reorganize and recharge, as well as eliminate toxic waste byproducts that have accumulated during the day.
One of those waste products is a protein called beta-amyloidwhich contributes to the development of the disease Alzheimer’s.
With sleep deprivation, your body does not have time to perform those functionsso toxins can build up and affect various aspects of health.
Lack of sleep has been linked to short- and long-term health consequences, includingo stress, anxiety, high blood pressure, heart disease, type 2 diabetes, and obesity.
How much should we sleep?
You should sleep seven to nine hours a night on a regular basis to promote good health.
If you have difficulty falling asleep or falling asleep at night, lifestyle changes, such as sticking to a sleep schedule and limiting blue light, emitted by mobile devices and computer screens, before bed are useful for improving sleep.
Water does much more than quench thirst. It is responsible for regulating your body temperature, lubricates your joints, aids in digestion and absorption of nutrients, and obviously also detoxifies your body by removing waste products.
Your body’s cells must continually repair themselves to function optimally and break down nutrients so that your body use them as energy.
However, these processes release waste, in the form of urea and carbon dioxideor, that they cause harm if they are allowed to accumulate in the blood.
The water carries these waste products, eliminating them efficiently when urinating, breathing or sweating. So stay properly hydrated is important for detoxification.
Adequate daily water intake is 3.7 liters (125 ounces) for men and 2.7 liters (91 ounces) for women. You may need more or less depending on your diet, where you live, and your level of physical activity.
Our feeding moves further and further from the natural, and processed foods along with the high concentrations of sugar we consume are at the root of today’s public health food crises.
The high consumption of sugary and highly processed foods has been related to obesity and other chronic diseases, such as diseases heart disease, cancer and diabetes.
These diseases hinder your body’s ability to naturally detox by damaging organs that play an important role, such as the liver and kidneys.
For example, a high consumption of sugary drinks can cause fatty livera condition that negatively affects liver function.
when consuming less junk food, you can keep your body’s detoxification system healthy. You can limit junk food by leaving it on the store shelf and choosing something else. And above all, do not have junk food in your kitchen to eliminate the temptation completely.
Replace junk food with healthier options like fruits and vegetables It is a healthy way to reduce consumption.
Antioxidants protect your cells from damage caused by molecules called free radicals. Oxidative stress is a condition caused by excessive production of free radicals.
Your body naturally produces these molecules for cellular processes, such as digestion. Nevertheless, alcohol, tobacco smoke, poor diet, and exposure to pollutants can produce excessive free radicals.
By causing damage to cells in your body, these molecules have been linked to a number of conditions, such as dementia, heart disease, liver disease, asthma, and certain types of cancer.
eat a diet rich in antioxidants can help your body fight oxidative stress caused by excess free radicals and other toxins that increase the risk of disease.
Focus on getting antioxidants from food and not from supplements, whichThey can actually increase your risk of certain diseases when taken in large amounts.
Examples of antioxidants include vitamin A, vitamin C, vitamin E, selenium, lycopene, lutein and zeaxanthin.
Berries, fruits, nuts, cocoa, vegetables, spices, and beverages such as coffee and green tea they have some of the highest amounts of antioxidants.
*At the end of this article I will leave you a list of foods rich in antioxidants that will help you detoxify your body and, incidentally, eat well.
gut health it is important to keep your detoxification system healthy. Intestinal cells have a detoxification and excretion system that protects your intestine and your body from harmful toxins, such as chemicals.
Good gut health starts with prebioticswhich are not the same as Probiotics, since the prebiotic is a type of fiber that feed the good bacteria in your gut called probiotics. With prebiotics, the good bacteria can produce nutrients called short chain fatty acids which are beneficial to health.
The good bacteria in your gut can become unbalanced with the bad bacteria due to the use of antibiotics, poor dental hygiene and the quality of the diet.
Consequently, this unhealthy change in bacteria can weaken your immune systems and of detox and increase your risk of disease and inflammation.
Eating foods rich in prebiotics can keep your immune and detoxification systems healthy. Good food sources of prebiotics include tomates, artichokes, plantains, asparagus, onions, garlic and oatmeal.
For some people, detoxification is a means of getting rid of excess water. But you have to know that excessive salt consumption can make your body retain excess fluid, especially if you have a condition that affects your kidneys or liver, or if you don’t drink enough water.
This excessive fluid buildup can cause swelling. If you consume too much salt, you can detoxify, precisely from the extra weight of water that you carry.
How to remove excess water?
Although it may seem contradictory, Increasing your water intake is one of the best ways to get rid of excess water from consuming too much salt.
This is because when you consume too much salt and too little water, your body releases a hormone antidiuretic that prevents you from urinating.
By increasing your water intake, your body reduces the secretion of antidiuretic hormone and increases urinationremoving more water and waste products.
Also helps increase intake of potassium-rich foods, which counteract some of the effects of sodium. Potassium-rich foods include potatoes, pumpkin, beans, plantains and spinach.
regular exercise, regardless of body weightis associated with a longer life and reduced risk of many conditions and diseases, including type 2 diabetes, heart disease, high blood pressure, and certain cancers.
Although there are several mechanisms behind the health benefits of exercisethe inflammation reduction it’s a main point.
What does it mean to reduce inflammation?
In simple words, inflammation is the body’s reaction to something that shouldn’t be in the body.
While it is true that some inflammation is needed to recover from an infection or heal wounds, it is also true that too much inflammation it weakens your body systems and promotes disease.
By reducing inflammation, exercise can help your body’s systems, including your detox, function properly and protect against disease.
It is recommended that you do at least 150 to 300 minutes a week of moderate intensity exercisesuch as brisk walking, or 75 to 150…