Hey there, summer lovers! As the sun turns up the heat and we venture outside more often, it’s also the season for sprucing up our lives. Maybe you’re taking more walks, tackling the jungle that is your garage (I just did that last weekend!), or pruning roses or pulling weeds. Think of it as a summer detox for your life!
And while we’re at it, why not give our bodies a refresh too? Nearly one in three Americans has tried some form of detox diet, but with so many options, it’s hard to know what’s actually good for us. Let’s dive into some fun and natural detox strategies to help you feel fabulous all summer long!
Understanding Detoxification
Our bodies have a natural detoxification process thanks to our liver, kidneys, digestive system, skin, and lungs. These organs work hard to remove harmful substances and maintain balance. However, modern life exposes us to more toxins from processed foods, medications, IV contrasts, drugs, alcohol, nicotine, all sorts of environmental pollution, and of course mental stress. All of this and more can overwhelm our detox systems. This is where a targeted detox strategy can be really helpful.
Hydrate, Hydrate, Hydrate
Water is your best friend when it comes to detoxing. Staying well-hydrated helps flush out toxins, supports kidney function, and keeps your digestive system running smoothly. Water doesn’t drain your body of lipophilic (fat-soluble) toxins though, just keep that in mind.
But, regardless, aim for at least 8 glasses of water a day, and add some electrolytes to it for the most benefit. You might also consider adding a slice of lemon or peppermint leaves for an extra detox boost if the citrus doesn’t give you heartburn.
Load Up on Fresh Fruits and Vegetables
Fruits and vegetables are packed with antioxidants, vitamins, and fiber, all of which aid in detoxification. Focus on:
- Leafy Greens: Salads, spinach, watercress all support liver function. Can watercress help with a cancer diagnosis? I wrote about it HERE.
- Citrus Fruits: Oranges, lemons, tangerines, and grapefruits enhance detox enzymes.
- Berries: Blueberries, strawberries, and raspberries are full of antioxidants.
- Cruciferous Vegetables: Broccoli, cauliflower, MUSTARD GREENS and Brussels sprouts promote liver detox. It’s better if those are cooked or sauteed, especially if you have thyroid disease because you don’t want a big goitrogen hit! READ MORE.
Incorporate Detoxifying Foods
Certain foods are renowned for their detoxifying properties. Add these to your diet for a natural cleanse:
- Garlic: Contains sulfur compounds that activate liver enzymes.
- Ginger: Stimulates digestion and circulation, aiding toxin elimination.
- Cinnamon: Has anti-inflammatory properties and supports metabolic health.
- Green Tea or Matcha: Rich in catechins, which boost liver function and slows cancer according to this 2018 PAPER.
Sweat It Out
Exercise and sauna sessions can help eliminate toxins through sweat. Buy a new pair of sneakers and workout outfit and get going. If nothing else, drive yourself to the gym or the trail and see how you feel. I promise once you’re in the parking lot, you will go do it!
Aim for at least 30 minutes of moderate exercise daily, and consider a weekly sauna session if available. Activities like yoga can also aid detox by stimulating lymphatic flow and improving circulation. Doing some warm (or hot if you can tolerate it) yoga is excellent for this purpose. I do it all the time, it’s a love-hate relationship. I hate the heat for the hour that I pretzel myself in yoga class, thinking the whole time that I need a paramedic… but then I take a cool shower right after class and I honestly feel like a human breath mint!
Get Adequate Sleep
Sleep is essential for detoxification. During sleep, your brain clears out toxins accumulated during the day. Ensure you get 7-9 hours of quality sleep each night by maintaining a consistent sleep schedule and creating a restful environment. For those struggling to get enough rest, consider trying my Sleep Script, which is designed to help you wind down and achieve deep, restorative sleep. It includes relaxation techniques, a calming bedtime routine, and tips for creating the perfect sleep environment. READ REVIEWS HERE.
Try Intermittent Fasting
Intermittent fasting can give your digestive system a break and promote detoxification. Popular methods include the 16/8 method (fasting for 16 hours and eating during an 8-hour window) and the 5:2 method (eating normally for five days and restricting calories for two days).
Superfood Green Drink Mixes: Thyroid-Friendly Options
Many people love starting their day with a nutrient-packed green drink, but if you have thyroid concerns, it’s important to choose goitrogen-free options.
Goitrogens can interfere with thyroid function, so selecting a mix without them is crucial. Here are some thyroid-friendly ingredients to look for in your green drink mix:
- Dulse: A nutrient-dense seaweed that’s rich in vitamins and minerals.
- Chlorella: Another algae powerhouse, known for its detoxifying properties.
- Moringa: Packed with antioxidants and supports overall health.
- Matcha: Provides a gentle energy boost and supports metabolism.
These ingredients help you get your greens without compromising your thyroid health. Mix these powders with water, almond milk, or a smoothie for a refreshing and healthy start to your day.
Essential Non-Medicinal Detox Tips
- Stay Hydrated: Don’t let your lips get dry, drink plenty of water.
- Eat Clean: Focus on organic, whole foods and high-quality protein.
- Limit Sugar and Processed Foods: Reduce intake of high-sugar sodas and candy.
- Herbal Teas: Incorporate detoxifying herbal teas like dandelion, rooibos and holy basil.
- Brushing: Stimulate lymphatic flow by dry brushing your skin before a shower which is termed “dry brushing” or you can just do it in the shower like I do, and keep a soft bristle brush in there… this is great to scratch your back, and to keep unsightly cellulite off your thighs! If you have a nice sugar scrub, brush that on and rinse.
- Deep Breathing: Practice deep breathing exercises to enhance oxygen flow and reduce stress. The sound of things, including breathing annoys some people – did you know that? The condition is termed misophonia, and you can find out more about this mental health problem that some people have by CLICKING HERE. Breathing is so underestimated. I want you to stop doing whatever your doing now, and take 5 long deep breaths, exhale slower than you inhale. I’ll wait for you…
Natural Alternatives to Detoxification
While commercial detox products can be tempting, natural methods are often safer and just as effective. Here are some alternatives:
-
Apple Cider Vinegar: Apple cider vinegar helps balance pH levels in the body and supports digestive health by promoting the production of stomach acid and enzymes. It also has antimicrobial properties that can help eliminate harmful bacteria in the gut. For best results, dilute 1-2 tablespoons of apple cider vinegar in a glass of water and drink it before meals. I wrote at length about APPLE CIDER VINEGAR.
-
Activated Charcoal: Activated charcoal binds to toxins in the gut, aiding in their elimination from the body and reducing symptoms of gas and bloating. It is often used in cases of food poisoning or accidental ingestion of toxins. The typical dosage for detox purposes is 500 to 1,000 mg per day, taken between meals and away from other supplements or medications to prevent interference with absorption.
-
Probiotics: Probiotics support gut health by replenishing beneficial bacteria, which can improve digestion and boost the immune system. They also help maintain a healthy balance of gut flora, which is essential for optimal nutrient absorption and toxin elimination. A common dosage is 1 to 10 billion CFUs (colony-forming units) per day, depending on the specific strain and product.
-
Fiber Supplements: Fiber supplements help sweep toxins out of the digestive tract by promoting regular bowel movements and preventing constipation. They can also support healthy cholesterol levels and blood sugar control. Aim for a daily intake of 25-35 grams of fiber from supplements and dietary sources combined. Popular options include psyllium husk, inulin, and methylcellulose.
More Detox Support
In some cases, medications may be necessary to support detoxification, particularly if you have underlying health conditions. Always consult with a healthcare professional before starting any medication. Some options include:
- N-acetylcysteine (NAC): N-acetylcysteine (NAC) converts to L-cysteine in the body, which is crucial for producing glutathione, a powerful antioxidant that supports liver function and systemic detoxification. That’s just one of many reasons that I formulated Immune Script® to include L-cysteine. It makes you sleepy, so take it at night.
This process helps to boost the immune system by enhancing the body’s ability to neutralize free radicals and repair cellular damage by maintaining optimal glutathione levels, NAC indirectly strengthens your immune defenses and promotes overall health. - Milk Thistle (Silybum marianum): Milk Thistle (Silybum marianum) protects and regenerates liver cells, making it a well-known detox supplement. However, it can have estrogenic effects and may cause breast pain in some individuals, so it’s important to monitor your body’s response and consult with a healthcare professional if you experience any side effects.
- L-glutamine: L-glutamine supports your detox program in many ways by maintaining the integrity of the gut lining, which prevents toxins and harmful bacteria from entering the bloodstream. It also aids in the repair and regeneration of intestinal cells, promoting overall gut health and efficient nutrient absorption.
Summary
As the sun cranks up the heat, it’s the perfect time to refresh our lives and bodies. From organizing your space to detoxifying your body, summer is the season for a thorough cleanse. Our bodies naturally detoxify through organs like the liver and kidneys, but modern life exposes us to numerous toxins. Boost your detox process with hydration, a diet rich in fruits and vegetables, and regular exercise. Incorporate detoxifying foods like garlic and ginger, and consider intermittent fasting and sleep for optimal health. Natural methods like apple cider vinegar and probiotics can also aid detoxification. Remember, a balanced approach to detox can help you feel fabulous all summer long!
Suzy Cohen, has been a licensed pharmacist for over 30 years and believes the best approach to chronic illness is a combination of natural medicine and conventional. She founded her own dietary supplement company specializing in custom-formulas, some of which have patents. With a special focus on functional medicine, thyroid health and drug nutrient depletion, Suzy is the author of several related books including Thyroid Healthy, Drug Muggers, Diabetes Without Drugs, and a nationally syndicated column.
