With summer on the way, the temptation to "detox" can be strong. But most cleanses feel like torture: who actually wants to give up solid food (and fun) for a week or more? Here's the good news. You don't have to suffer, because your body already has a detox system. Your liver, kidneys, gut, lungs and skin clear waste products around the clock. The best "detox" is simply supporting them.
Do detox diets actually work?
Not in the way they're marketed. A critical review of the evidence found very little clinical evidence to support detox diets for removing toxins or managing weight. The few studies that exist are small and methodologically flawed, and the authors could find no randomized controlled trials of commercial detox diets in people.
So instead of a cleanse, here are six everyday habits that help your body do what it already does well.
1. Hydrate
It might seem obvious, but water matters. Your kidneys need enough fluid to filter your blood and remove waste in urine. Keep a water bottle close and drink steadily through the day. If plain water bores you, unsweetened tea counts too.
2. Eat whole, minimally processed foods
Follow the principle of less is more. Choose fruits, vegetables, whole grains, beans, nuts and seeds, and pick organic where you can. Go easy on heavily processed foods with long ingredient lists. Fiber from plants also keeps digestion regular, which is one of the ways your body clears waste. On busy days, a scoop of Easy Being Green adds 20+ organic greens plus prebiotics and triphala to support regular digestion. It isn't a cleanse; it's just an easy way to get more greens.
3. Enjoy a sauna, for the right reasons
Sweating's main job is to cool you down, not to flush out toxins; your liver and kidneys handle that. But a sauna can still be worth your time. A systematic review of 40 studies found that regular dry sauna bathing has potential health benefits, though the authors called for higher-quality research. Drink water before and after, and skip it if you're pregnant or have a heart condition unless your doctor says it's fine.
4. Sleep
Lying in bed at night, I inevitably start thinking about all the other things I could be doing (most of them involve the internet). Going to bed early can feel like a waste of time. But sleep is when your body does a lot of its maintenance and repair. Sleep experts recommend 7 or more hours a night for adults. If you need convincing, read 15 reasons to go to bed right now.
5. Exfoliate gently, if you like
Exfoliating removes dead skin cells from the surface of your skin. It doesn't pull toxins out of your pores, and it isn't for everyone: the American Academy of Dermatology advises choosing a method that suits your skin type and being gentle, since over-exfoliating can cause redness and breakouts.
6. Eat more plants, every day
Instead of giving up food, eat more of the good stuff. Leafy greens, cruciferous vegetables like broccoli, and colorful fruits supply fiber, vitamins and antioxidants that help your body run well. Garlic, lemons, artichokes, green tea and grapefruit are all delicious ways to get there. For more, read what antioxidants actually do and why chronic inflammation matters.
