In our modern world, we’re exposed to toxins every day—from environmental pollutants to ultra-processed foods. While our bodies are equipped to handle detoxification naturally, they are not used to this amount of toxin burden. That creates a need for supporting these processes through gentle, holistic practices that can enhance our well-being. As a holistic health coach and registered nurse, I emphasize the importance of detoxing in a way that supports the body, rather than stressing it out even more. 

This post will dive into a few simple yet effective detox practices that can help you feel refreshed and rejuvenated. (without "detox" products, harmful cleanses, and crash diets-- only sustainable practices here!) 

Signs your body may need support detoxing

Unfortunately, we live in a time surrounded by various toxins in our lives. This includes environmental toxins, toxic chemicals in our homes and products, and even in our food. On top of that, we have very nutrient-poor diets-- that means we eat a lot of calories, without many micronutrients. These important nutrients are the very things our body needs to run properly (including detoxification)! All of these together set up our body for accumulation, struggles, and 

• low energy levels or chronic fatigue

• acne, eczema, or other skin issues

• inflammation

• body odor (including bad breath)

• irregular bowel movements

Some of these following habits may help you eliminate excess toxins and live a healthier life (without crazy juice cleanses, fasts, or extreme detox practices).

Some of my favorite holistic habits that support detoxing

What are some safe and sustainable ways to support your body in removing harmful toxins, heavy metals, or other waste products? You're in the right place. 

Crowding out

Typically, when you talk about detoxification programs or regimens, they are all about restriction and avoiding certain things or behaviors. (don’t eat this, or don’t eat at all for some time). But what if instead, we could support our body's natural detoxification processes through the addition of supportive nutrients? By prioritizing nutrient-dense, healthy food, we will naturally eat less ultra-processed foods without focusing on restriction. This is helpful for not only our mental health but physical health as well. 

We can also use this strategy to implement behaviors. If you intentionally add supportive habits into your routine, you will naturally have less space for any negative habits. I have found this to be one of the most effective strategies to implementing sustainable​ lifestyle changes. 

​Maintaining a healthy diet

You didn't think i was going to talk about holistic health without mentioning your diet, did you? But there is a lot of conflicting information about what "healthy eating" actually looks like. I'm talking about eating more whole foods and fewer processed foods. This includes:

• fresh fruits and vegetables that are rich in antioxidants (this is important in neutralizing free radicals-- which are harmful to your body and the source of oxidative stress)

• animal proteins including lean proteins from muscle meats and less popular cuts that are rich in collagen and gelatin- important building blocks for your body

• properly prepared whole grains - if you tolerate grains, make sure you are preparing them to be easier to digest. This may look like soaking them, fermenting them (hii sourdough!), or making sure to cook them well. This will ensure they are not initiating symptoms or inflammation within the digestive system (our body's number one vehicle for getting rid of waste!)

Don't minimize the impact of eating a nourishing diet and what it can do to support your body! We live in a time when many people are not getting enough essential nutrients that they need-- this leads to health issues including chronic diseases and poor immune function.

Dry Brushing

This is my favorite way to encourage movement through the lymphatic system. The skin benefits are a bonus too! 

Dry brushing is a simple yet powerful technique that involves gently brushing the skin with a natural bristle brush in short, upward strokes.This helps to stimulate the lymphatic system, helping to promote lymph flow and aid in detoxification by removing toxins and waste from the body. By boosting circulation and gently exfoliating the skin, dry brushing can also improve skin texture, reduce the appearance of cellulite, and enhance overall vitality. 

Since I started dry brushing a few years ago, I have noticed improved texture, tone and it's played a role in helping to heal keratosis pilaris on my arms! I usually dry brush over my entire body before getting in the shower. (or if I am going to use the sauna in the evening, I follow this order: dry brush, sauna, then shower!)

I have used this affordable dry brush for the last few years!

Hydration

Water is essential for nearly every function in our body. But most of us are not drinking enough water and hydrating beverages, which leaves us chronically dehydrated. This also hinders our body's natural ability to flush toxins.

Some of my favorite beverages to include are:

• good ol' water - if you want to increase the detoxifying properties, you can add a squeeze of lemon juice or a splash of apple cider vinegar.

• Electrolyte mixes - LMNT is a go-to for me! I also love Redmond’s re-lyte.

• coconut water - while this is a great source of electrolytes, this should not be your sole beverage-- for some people, age groups, and health concerns, it has been shown to cause dangerous electrolyte imbalances. It is like the old saying-- too much of a good thing isn't necessarily better.  

• herbal teas can help naturally support the body's natural detox system. Some of my favorites include:

  • organic green tea

  • dandelion tea- shown to improve liver, gallbladder, and kidney function

Decreasing Inflammatory Foods

Unfortunately, we live in a time where there are many harmful substances in our food. Whether these are pesticides, artificial sweeteners and colors, additives, or ultra-processed ingredients. All of these can accumulate in the body and "clog" up the liver and kidneys-- our body's main natural detox and filtration organs. 

By decreasing these foods, you free up the body’s detoxification pathways.

Sauna 

Last year we purchased a one-person portable sauna for our home. While one day, I would love to have an actual built-in sauna, this one is great for the time being and does the job. Using a sauna is great for helping your body flush toxins through sweat. It has also been shown to help support healthy blood pressure, sleep, stress relief, joint pain, and more. 

Supporting liver function

Ahh the liver is your body’s detoxification powerhouse. Alcohol, drugs, medication, pesticides, heavy metals, cellular debris— these are just some of the things the liver detoxes from the body. When the liver is overwhelmed, it can lead to accumulation and decreased liver function. So, it is really important to take care of your liver!

• avoiding excess alcohol or recreational drug use

• herbal supplements or tinctures 

  • Liver Love by Earthley- a tincture designed with ingredients that specialize in supporting the liver. You can always use the code CHOOSENATURAL for 10% off your order✨

• maintaining a healthy weight

Overall, the best thing you can do for your body is maintain a healthy and holistic lifestyle. That looks like healthy foods, hydration, and movement— consistently. No need to complicate things 💛

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