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Debunking detox diets: What science really says
After the holiday season, many turn to detox diets or cleanses to eliminate toxins. However, experts argue these methods lack solid evidence and often misuse the term "toxins." The human body already has robust systems to remove harmful substances naturally.
The power of fibre in toxin removal
Most people consume far less fibre than recommended-97% of men and 90% of women in the U.S. fall short. Fibre plays a critical role in health, reducing inflammation, strengthening immunity, and lowering risks of chronic diseases like diabetes and heart disease.
Fibre aids detoxification by softening stools, reducing contact time between harmful substances and the bowel, and binding to toxins like lead and arsenic. It also helps eliminate bile acids, lowering cholesterol. Emerging research suggests fibre may even reduce levels of "forever chemicals" and support liver and kidney function.
To boost fibre intake, focus on plant-based foods: dried fruits, leafy greens, legumes, whole grains, nuts, seeds, and fruits like apples and berries. Variety ensures different fibres with unique benefits.
Hydration: A key player in waste elimination
Water is essential for flushing out toxins via the kidneys and liver. Dehydration can impair waste clearance, increasing the risk of kidney damage. While the old advice of eight glasses a day is outdated, most people need about 1.5 to 1.8 litres daily, including fluids from lower-fat milk, tea, and coffee.
Protecting lung health naturally
The American Lung Association warns against quick-fix lung detox products, emphasizing that avoiding pollutants is the best strategy. Quitting smoking, avoiding secondhand smoke, and reducing indoor air pollutants-like VOCs from cleaning products or natural gas-can significantly improve lung health.
Cardiovascular exercise reduces airway inflammation and strengthens breathing muscles. Playing wind instruments can also enhance lung function. Vacuuming with a HEPA filter and minimizing indoor pollutants further support respiratory health.
Sleep: The brain's nightly detox routine
During sleep, cerebrospinal fluid flushes through the brain, removing waste like beta-amyloid proteins linked to Alzheimer's. Light sleep stages trigger surges of this fluid, while melatonin may act as a detergent for toxic molecules. Poor sleep impairs the blood-brain barrier, hindering waste clearance and affecting cognition.
Research is exploring whether transcranial radiofrequency treatment could mimic sleep's detox effects while awake. However, lifestyle choices-like sleeping on your side, avoiding alcohol, and exercising regularly-may better support natural toxin removal. Most findings are preliminary, often based on animal studies.
Exercise: Boosting organ function, not sweating out toxins
Despite claims, sweating does not eliminate toxins. Sweat primarily regulates body temperature, while the liver and kidneys handle detoxification. Exercise enhances blood flow to these organs, improving their efficiency. It also reduces excess fat, which can impair liver function.
Studies show resistance training and aerobic exercise reduce liver fat in patients with non-alcoholic fatty liver disease. High-intensity interval training may slow kidney function decline in older adults. Even light activities like walking, gardening, or taking stairs benefit kidney health.
Long-term habits for lasting benefits
Short-term detoxes or trends like Dry January offer limited benefits compared to sustained healthy habits. Experts recommend year-round moderation in alcohol and adopting a Mediterranean diet for long-term health. Consistency is key-whether in exercise, hydration, or sleep-to support the body's natural detox processes.
"The liver and kidneys are the main pathways for removing toxins. Exercise boosts their function, but sweating alone won't do the job," said Davide Filingeri, a physiology professor at the University of Southampton.
