For example, high consumption of sugary beverages can cause fatty liver, a condition that negatively impacts liver function 33 , 34 , You can limit junk food by leaving it on the store shelf. Not having it in your kitchen takes away the temptation altogether. Replacing junk food with healthier choices like fruits and vegetables is also a healthy way to reduce consumption. Excess junk food consumption is linked to chronic diseases like obesity and diabetes.
These conditions can cause harm to organs important to detoxifying, such as your liver and kidneys. Antioxidants protect your cells against 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.
However, alcohol, tobacco smoke, a poor diet, and exposure to pollutants can produce excessive free radicals Eating a diet rich in antioxidants can help your body fight oxidative stress caused by excess free radicals and other toxins that increase your risk of disease.
Focus on getting antioxidants from food and not supplements, which may, in fact, increase your risk of certain diseases when taken in large amounts 39 , 40 , Examples of antioxidants include vitamin A, vitamin C, vitamin E, selenium, lycopene, lutein, and zeaxanthin. Berries, fruits, nuts, cocoa, vegetables, spices, and beverages like coffee and green tea have some of the highest amounts of antioxidants Consuming a diet rich in antioxidants helps your body reduce damage caused by free radicals and may lower your risk of diseases that can impact detoxification.
Gut health is important for keeping your detoxification system healthy. Your intestinal cells have a detoxification and excretion system that protects your gut and body from harmful toxins, such as chemicals Good gut health starts with prebiotics , a type of fiber that feeds the good bacteria in your gut called probiotics. With prebiotics, your good bacteria are able to produce nutrients called short-chain fatty acids that are beneficial for health 44 , The good bacteria in your gut can become unbalanced with bad bacteria from use of antibiotics, poor dental hygiene, and diet quality 46 , 47 , Consequently, this unhealthy shift in bacteria can weaken your immune and detoxification systems 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 tomatoes, artichokes, bananas, asparagus, onions, garlic, and oats Eating a diet rich in prebiotics keeps your digestive system healthy, which is important for proper detoxification and immune health. For some people, detoxing is a means of eliminating excess water.
This excess fluid buildup can cause bloating and make clothing uncomfortable. If you find yourself consuming too much salt, you can detox yourself of the extra water weight. While it may sound counterintuitive, increasing your water intake is one of the best ways to eliminate excess water weight from consuming too much salt.
By increasing your water intake, your body reduces the secretion of the antidiuretic hormone and increases urination, eliminating more water and waste products 51 , 52 , Foods rich in potassium include potatoes, squash, kidney beans, bananas, and spinach Consuming too much salt can increase water retention.
You can eliminate excess water — and waste — by increasing your intake of water and potassium-rich foods. Though a good diet is imperative for weight loss, it is essential you include detox drinks to make it more effective.
Detox drinks are excellent for digestion, and if your digestion is good, then your weight loss journey will be easier.
This is a wonder drink which is very effective for weight loss. Squeeze half a lemon in a glass of lukewarm water and add an inch of grated ginger. Drink this every morning and check your weight after months. Lemons are not only rich in Vitamin C but also antioxidants which fight the production of free radicals in the body.
A dash of fresh lime can help in the fat burning process. This mixture not only helps in flushing out toxins from the body, but is also good to taste. Cucumber and mint when added to water are a good combination for digestion.
Take a large pitcher and add a few cucumber slices along with fresh mint leaves. Let it infuse for some time and keep drinking from it the entire day. Cucumber contains antioxidants which help fight free radicals and due to its hydrating effect it aids in the removal of toxins from the body. These foods are also full of vitamins, minerals and antioxidants that will benefit your body.
When I need to give my diet a reboot, I focus on having two nourishing, planned snacks per day. And I put the snacks on a plate, sit down and enjoy them.
No plate? No problem! Use a paper towel, napkin, cup or whatever is available to you to help you eat more mindfully. This is the one cleanse I can get behind!
Ditto for any accounts that recommend overly restrictive eating behaviors. There are healthy ways to lose weight that honor and respect your body so rid yourself of all the social noise that might be toxic to your overall wellbeing. Want more tips like these?
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