What you need to know before trying a detox

What you need to know before trying a detoxWhat you need to know before trying a detoxDetoxis a huge buzzword these days, but its hard to know if its a healthy practice or just a total gimmick. When it comes to the science behind detoxification, the answer actually lies somewhere in between.Scientists will tell you thatthe body detoxifies on its own, and that pricey juice cleanses and detox supplements are essentially a welcheste of money.While this may have some truth to it, there is evidence that suggests its possible to boost your capacity for detoxification by consuming nutrients that support your bodys natural processes. Heres what you need to know.Detoxification Myth vs. factFirst of all, the body performs detox processes all the time, with no added help from cleanses or supplements.The human body is well designed to eliminate wastes and toxins, and a number of organs play a role, Dr. James H. Grendell, the chief of the division of gastroenterology, hepatology, and nutrition at Winthrop-University Hospital in Mineola, NY, told theNew York Times.The kidneys and liver do most of this work by excreting toxins from the body through urine and bowel movements, while theskin and lungs expel toxinsvia perspiration and respiration, respectively. Many researchers say that this is going to happen to the same extent regardless of whether or not you drink fancy juices.Its hard to understand because there is no good scientific evidence that a juice cleanse, or any other food for that matter, is particularly relevant to removing toxins, Grendell elaborated to theNYT.However, to say that theres nothing you can do to help boost detoxification wouldnt be entirely accurate. There are ways to reduce your toxic load in the first place by limiting your exposure to toxic chemicals. For example, many people are concerned about the buildup of chemicals likeheavy metalsin the body. Coming into contact with fewer of these metals - avoiding high-mercury fishlike king mackerel and sw ordfish andswitching to an aluminum-free deodorant, for instance - is a smart strategy.Another toxin you might want to reduce your intake of is alcohol. Just like any other toxin (and perhaps more worryingly, since weconsume it so frequently), alcohol must be processed by theliver, and too much exposure to alcohol can lead toliver damageover time.Essential nutrients for detoxificationEating a healthy, balanced diet thats rich in the vitamins and minerals that are important for the liver and kidneys can also be helpful.SF Gatereports thatpotassium and vitamins D and Care key for supporting the organs that regulate detoxification. Antioxidantsare also beneficialfor liver function. Try to get these nutrients into your diet by eating plenty of the following foodsWild-caughtlow-mercury fish(salmon, anchovies, herring, scallops, sardines)Berries(blueberries, raspberries, goji berries), preferably organicOranges, grapefruit, and bell peppers (rich sources ofvitamin C)Leafy greens (broccol i, kale, spinach), preferably organicBeans and legumesYogurtSweet potatoesAvocadosThe role of eliminationPerhaps equally significant is the role of elimination in the detoxification process. Studies have found thatincreasing your intake of dietary fiberis important for keeping the liver and kidneys healthy and aiding in the natural detoxification process.Furthermore, the body naturally eliminates toxins through the breath, urine, and bowel movements, so you have to keep things movingDrinking plenty of waterand eating lots of fiber can help you stay regular, whilesweat-inducing exercisehelps you sweat toxins out of your system.The bottom lineSo, should you do thatdetox dietyouve been thinking about trying? The answer is complicated. If its a diet thats rich in liver- and kidney-supporting nutrients as well as dietary fiber, then it will probably benefit your health by reinforcing your bodys natural detoxification process. But if a product claims to be the secret key to detoxification , or if a diet goes above and beyond simply eating healthy, nutritious foods, youre probably wasting your money. Take a holistic approach to detoxing byeating clean, drinking plenty of water, and exercising regularly. Your body will thank you for itThis article was originally published on Brit + Co.