How to ‘detox’ your body for free (Hint: It doesn’t require juice, teas or flushes)

It’s time for spring cleaning — is it also time for a detox? 

The idea of starting fresh and clearing toxins and gunk from our bodies sounds good. And if you’re in the mood for a change, a profitable marketplace welcomes you.

Detox teas. Detox foot pads. Detox diets. Juice cleanses. Colon flushes. Supplements to remove toxins from the body, reset gut health, or "flush" out certain organs like the colon, liver, or kidneys. A multitude of products offer to get your insides squeaky clean.

But here’s the thing: Most people don’t need outside products to "detoxify" their bodies.

That’s because the human body already has a robust natural system for clearing unwanted chemicals out of the body, and there are ways to support and facilitate those existing processes. 

The best part? It’s free.

Here’s what experts say about why you should forgo those appealing-sounding "detoxes" and "cleanses" and embrace your body’s existing superpowers.

(Shutterstock)

Detoxes don’t have evidence, and can be unhealthy

Promoters of detox products and cleanses credit them for producing many health benefits, but scientists haven’t found evidence to back that up. 

"For healthy adults, there is no strong evidence that detox diets, liver cleanses, or colon cleanses improve health," said Wesley McWhorter, a registered dietician and spokesperson for the Academy of Nutrition and Dietetics. 

That’s not to say you might not experience a change after, say, following a seven-day juice regimen. But there are other reasons as to why that may make you feel better: Maybe you’re eating more fruits and veggies than normal, consuming fewer calories, or following a new routine that gives you a new sense of balance. 

"What people are usually experiencing isn’t a true ‘detox.’ It’s more of a reset in their diet or overall lifestyle," said Dr. Michael Richardson, family medicine physician and medical director of Bespoke Primary Care, in Wellesley, Massachusetts.

Many of these cleanses also come with risks — and may have the opposite effect of "detoxing." 

• If a detox involves restricting food intake, it can lead to unsafe weight loss and a deficiency of important nutrients. 

• Certain colon cleanses or laxatives can cause dehydration and temporary electrolyte imbalances.  

• Depending on a person’s health, juice cleanses that are made with high-oxalate foods like spinach and carrots can harm the kidneys. 

• Supplements aren’t reviewed by the U.S. Food and Drug Administration for safety or effectiveness before they are sold. That can mean a product could contain harmful ingredients or interact negatively with existing medications which can hurt the liver — even if it is advertised as "natural." 

"Beyond the lack of evidence, they often taste terrible and can leave people spending a ton of time on the toilet," McWhorter said. 

Plus, you may just be wasting your money. 

How does the body ‘detox’ itself? 

The body’s in-house detox system is mainly operated by the kidneys and the liver. 

"Our liver is going to be our workhorse in clearing various toxins, including alcohol, medications, other things," Richardson said. "Our kidneys are filtering our blood which leads to urine so we can also release toxins through there."

Certain medical conditions — such as kidney or liver disease — impair those two organs and make it harder for the body to clear out waste. But those conditions are addressed with medical treatments, like dialysis — not supplements or over-the-counter detoxes.

Lungs, like ovens, are also self-cleaning, but do better when they aren’t exposed to polluted air in the first place through activities such as smoking, vaping or inhaling chemicals. 

The digestive system helps rid the body of waste, but it is mostly focused on nutrient absorption, passing the bad stuff off to the kidneys and liver to break down. 

Lastly, contrary to popular belief, you don’t "sweat out" toxins or heavy metals. You just sweat out sweat. 

A girl drinks cool water in the Trocadero gardens near the Eiffel Tower in Paris, Friday, June 28, 2019.(AP)

How to detox for free

Here’s how you can detox for free: Support your body's existing systems. 

Stay hydrated. "Our kidneys love water," Richardson said. "Staying hydrated is going to make you feel better, dilute any kind of poor toxins, and help you clear things faster." Water is important for your circulation to carry nutrients to the kidneys and to rid the body of waste through urine. 

Not including the water we normally get from our food, the Academy of Nutrition and Dietetics recommends nine cups a day for women, and 13 cups for men.

To make sure you are getting enough, keep an eye on the color of your urine. You are aiming for pale yellow.

Take care of your liver. That means limiting alcohol consumption and paying attention to your diet.

Enjoying a few drinks off the clock asks our livers to get to work. And although the liver can handle moderate alcohol consumption, binge drinking or consistent heavy drinking over years can do long-term damage.

Pay attention to warnings that say not to drink alcohol while taking certain medications. When you ignore that advice, you can double your liver’s workload. Give it some rest instead. 

Maintain a healthy diet and weight. Excess body fat can end up being stored in the liver, impairing its function and causing damage. It’s important to eat lots of fruits and veggies, whole grains, lean proteins, and limit added sugars.  

Eat fiber-rich foods. Fiber can help "feed" the good bacteria in your gut in addition to keeping your bowel movements more regular.  Fiber-rich diets have also been linked to liver health. 

There are a few other tips that might help you feel better overall, even if not directly tied to "detoxing." Getting plenty of sleep — seven to nine hours for most adults — gives your body a chance to reset. Plus, regular exercise of about 30 minutes a day for five days a week can help all of your body's systems run more smoothly. 

"It may not be as sexy, but general balance and moderation are what really support health," McWhorter said. "Staying hydrated, eating a balanced diet with enough fiber, limiting alcohol, avoiding smoking, being physically active, and getting enough sleep do far more than any detox product." 

Boxes of Kellogg's Raisin Bran Crunch cereal sit on display in a market in Pittsburgh, Wednesday, Aug. 8, 2018. (AP)

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