If you are someone who hops onto the detox trend just because it is trendy or people around you are doing it then this article might be for you. In this digital age, a simple Google search for “How to detox the right way” gives hundreds of results. While a lot of these links and genuine and helpful, one must also ensure that one size doesn’t fit all. Going on a detox is not as easy as cutting down on the kind of food you eat or just spending hours working out.
Detoxification is the body’s natural process of eliminating toxins that can accumulate from diet, environment, or lifestyle factors like stress and lack of sleep. While the body is designed to detoxify itself (through the liver, kidneys, lungs, skin, and digestive system), certain habits, diets, or external pollutants can overload the system. Diets or cleanses help alleviate this load, offering a “reset” that promotes better digestion, improved energy levels, clearer skin, and an overall sense of well-being.
Before one starts a detox, knowing the kind of that works or is required is important. A juice cleanse means consuming only fruit and vegetable juices for a set period to flood the body with nutrients. A little extreme to this would be a water fast where one drinks only water for a certain duration. A whole-food detox would include eliminating processed foods, sugar, alcohol, and caffeine while focusing on fresh whole foods. Drinking herbal teas, supplements, or powders to support liver or kidney function would come under a herbal detox. As the name suggests, a colon cleanse utilises specific diets or liquids to cleanse the colon. One of the most sought-after detoxes in today’s world would be a digital detox where one reduces or eliminates screen time to lower mental and emotional stress.
If you have any underlying health conditions, make sure to consult a doctor first to guide you on what should be avoided, and the precautions that need to be taken to not aggravate existing health concerns or any new ones. There are no cons to drinking water and do the same during your detox as well. Hydrate yourself and drink plenty of water to aid the detoxification process. Ensure your diet includes a variety of nutrients. Avoid extreme detoxes that could deplete your body of essential nutrients. Unless you are consulting a professional, make sure to start slow and your detox period for a short-term – usually three to seven days. Post your detox, make sure you are introduced to foods slowly to avoid disrupting your digestive system.
During your wellness journey, make sure you avoid certain types of food that are bad for your health and system and also affect your detox journey. Processed foods can introduce more toxins into the body, counteracting the detox. Avoid sugar and artificial sweeteners because it causes a spike in insulin and contributes to inflammation. Cut down on your alcohol and caffeine consumption because these put extra strain on the liver and kidneys. Unlike popular belief, heavy exercise will not benefit to your body during a detox because it may be low on energy so opt for light exercises such as yoga or walking.
Step 1: Set Your Intention: Before starting, clarify why you want to detox (e.g., improved digestion, more energy). This will help maintain motivation.
Step 2: Choose the Right Method: Pick a detox type based on your goals and lifestyle. For instance, if you want a gentle reset, a whole-food detox might be more sustainable than a juice cleanse.
Step 3: Preparation: In the days before the detox, reduce your intake of toxins (alcohol, caffeine, processed foods). Add more vegetables, water, and whole grains to your diet.
Step 4: Start Your Detox: Follow your chosen plan. If it’s a juice cleanse, consume fresh, organic juices. If it’s whole-food based, focus on nutrient-dense vegetables, fruits, and lean proteins.
Step 5: Support Your Body: Use aids like herbal teas, hot baths, or dry brushing to support your body’s detoxification. Get adequate sleep and engage in light physical activity.
Step 6: Stay Hydrated: Water is essential for flushing out toxins. Aim to drink at least eight glasses per day, and include herbal teas or coconut water.
Step 7: Listen to Your Body: Symptoms like fatigue, headaches, or skin breakouts are common as the body releases toxins. If symptoms become extreme, modify or stop the detox.
Step 8: Post-Detox Transition: Once your detox period ends, don’t jump back into heavy foods. Start with light meals like smoothies, salads, or broths, and slowly reintroduce other foods.
Detox can be a great way to reset both physically and mentally but it should be done thoughtfully and without any extremes. But it is important to know that a detox is not a quick fix. It is not a cure-all for an unhealthy lifestyle. Balance is key—listen to your body, and use detox as a tool to enhance your health rather than a quick-fix solution. Detoxing the mind by reducing stress and practicing mindfulness can be just as important as cleansing the body.
As told to by Eshanka Wahi, a Delhi and Dubai-based culinary nutrition and holistic wellness coach and founder of Eat Clean With Eshanka.
