How a detox cure works

We come across them again and again in magazines, on TV and on social media - terms such as "detox", "purification", "detox cure" or even "detox" are really trendy at the moment, but detoxing is actually nothing new. Toxins are all around us, in the air, in the water, in our food and clothing and we have known for a long time that these environmental toxins, heavy metals and metabolic waste can burden us.

We get rid of most toxins and pollutants through our body's own detoxification process: a healthy body detoxifies itself via the "detoxification organs" of the skin, lungs, intestines, kidneys and liver and simply flushes the substances out. For some harmful substances, however, the body needs our active intervention: If, for example, it is no longer able to eliminate the toxins due to excessive stress, it stores them as so-called "waste products" in organs and connective tissue, which can lead to cell damage or chronic diseases in the long term [1].

Taking a detox programme every now and then can therefore make perfect sense, because during body detoxification or so-called detox diets, the toxins are expelled from the body and it is cleansed as a result.

How do toxins get into my body?

An unhealthy diet and lifestyle with too much sugar and fat, too little exercise, too much stress, nicotine and alcohol put a strain on the human body and then cause our detoxification mechanisms in the intestines, liver and kidneys to work at full speed. Artificial preservatives, colourings, additives and artificial flavourings in many foods do the rest. But even those who eat a healthy diet, eat supposedly healthy foods and drink plenty of water can be exposed to many toxins. Pesticides and harmful substances in the soil accumulate in foods such as fruit, vegetables and animal products: for example, cadmium in cereals, rice contaminated with arsenic, mercury in fish and seafood, dioxin in meat, aluminium in drinking water - the list is long. In addition to food, toxins from the environment can also represent a burden, such as harmful substances in textiles and plastics or mould in the home. Taking medication or using care products with certain ingredients for skin and hair can also damage the detoxification organs liver and kidneys.

How do I recognise a toxic load on the body?

Many people struggle with complaints on a daily basis, but often do not think that a toxic load on the body could be the cause. However, constant tiredness, fatigue and exhaustion, frequent headaches and poor concentration can be clear signs of excessive toxicity in the body. Increased susceptibility to infections, dull hair, a sallow complexion and blemished skin, digestive problems and weight gain can also indicate too many toxins in the body [2]. Other symptoms that indicate a toxic load and to which you should react with a body detox are heavy sweating and constant feelings of heat [3]. As the skin is just as involved in detoxifying our body as the liver, for example, sweating is in itself a good way of removing toxins from the body. However, persistent heavy sweating can also be a sign that the liver is either already working at full speed to detoxify the body or is even unable to work properly [4].

To stay healthy, it is therefore important to listen to your body and recognise the symptoms that could be caused by toxin exposure.

How do I detoxify my body?

The human organism has its own detoxification mechanisms, which generally remove most harmful substances from the body in a healthy person. While the intestines render microorganisms harmless, the liver and kidneys filter the blood and detoxify the body of metabolic waste products and other harmful substances. These detoxification organs are relieved by a targeted change in diet with lots of healthy, preferably uncontaminated foods and a sufficient intake of water. However, if the body can no longer cope with natural detoxification due to an excessive level of harmful substances, there are various ways to support it in detoxifying itself.

There is no single solution to detoxifying the body, but there are many popular methods and some home remedies to choose from. Probably the best-known type of detox is the juice cleanse. This involves completely abstaining from solid foods and only drinking juice and water during this time. However, you should not detox for longer than three days with a juice cure, as liquid foods usually contain too little fibre.

In addition to juice cures, alkaline fasting is also very popular. The aim is to rebalance the body's acid-alkaline balance, which has become unbalanced due to too many acid-forming foods. During alkaline fasting, certain "acidic" foods such as meat, cheese, sweets, white flour, alcohol, nicotine and coffee are avoided in order to counteract acidification of the body.

In the time leading up to the detox programme, you should help your body to prepare for the upcoming detox. The best way to do this is by eating light meals such as soups and porridge. Avoiding certain luxury and processed foods such as alcohol, nicotine, coffee and ready meals also has a positive effect on us: Complaints such as bloating or heartburn are reduced by a healthy diet and the body has more energy available thanks to better digestion.

At the beginning of alkaline fasting, you usually start with a bowel cleansing. Special detox products, such as acai berry capsules, can help with this. They are said to have a cleansing and detoxifying effect and can have a positive influence on the balance of the gastrointestinal tract [5]. Home remedies such as psyllium husks and probiotics/probiotic foods can also have a positive effect on intestinal health. In addition, regular exercise and drinking plenty of water or unsweetened tea can help to speed up the detoxification process. Visits to the sauna, relaxation exercises during yoga and walks in the fresh air should also support the cleansing of the body during the detox programme.

Various home remedies and healthy foods can promote detoxification. Broccoli, for example, contains many healthy vitamins and minerals that protect against free radicals. Free radicals are oxygen compounds that cause cell damage and accelerate the ageing process of cells. Linseed, on the other hand, stimulates the metabolism, cell renewal, intestinal activity and memory, while beetroot is rich in folic acid and iron, which promote blood formation. Nettle tea, wild herbs, parsley and coriander are also said to have detoxifying effects.

No matter which form of detox you choose: You should make sure that you don't have to perform at your best at work or during sport during this time. This is because detoxification can lead to temporary listlessness, tiredness, headaches and low blood pressure.

What happens in the body during detoxification?

Detoxification stimulates the metabolism, the work of the liver and kidneys and affects digestion, which is why the first few days are particularly difficult. Headaches, weakness, mood swings and fatigue can be the consequences. Of course, because the metabolism is now working at full speed. Once the body has got used to the change, detoxing is much easier and you get your energy back.

The change in diet during the detox means that fewer toxins enter the body. This gives it more time and capacity to deal with the harmful substances already present and eliminate them.

Depending on how high the toxin load is, how good your health is and how well your detoxification organs are working, it takes different lengths of time for the skin, intestines, liver and kidneys to eliminate toxins. It usually takes a few weeks until detoxification is complete.

A detox programme is not suitable for those who want to lose weight, as fasting is primarily about cleansing the body of harmful substances and not about losing weight. Even if you lose a few pounds while detoxing, this is more of a short-term effect. For example, if you stop the juice diet and start eating solid food again, your weight will usually increase again quickly. A long-term effect on weight is therefore less likely.

It is particularly important that you don't fall back into old patterns after completing the detox programme, but continue to eat healthy foods, drink plenty of water, reduce stress and get enough exercise. Then the body will manage to detoxify on its own again and keep itself healthy.

Do something good for yourself, make sure you eat right and, above all, stay healthy!

Sources:
[1] https://www.zentrum-der-gesundheit.de/bibliothek/ratgeber/detox-uebersicht/detox
[2] https://www. klinik-st-georg.de/en/poisoning-and-detoxification/
[3] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3312275/
[4] https://www.liverdoctor.com/case-study-hot-flashes-and-fatty-liver/
[5] https://www.dge.de/ernaehrungspraxis/diaeten-fasten/entgiftungsdiaeten/

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