After water, fuel yourself with food. Eating breakfast will benefit your metabolism after a night of sleep. Plus, taking time out of your morning to fuel your body intentionally is a great way to build trust with yourself when it comes to your health.

The only way to prove to yourself that you are ready and willing to take care of yourself is to, well, actually take care of yourself. When doing a mini-cleanse, the advice I give to clients is to skip the bread, cereal or any version of them at breakfast as they will cause your body to retain more water, and instead focus your attention on protein, which will provide satiety.

An egg -and-salmon scramble is a perfect combo of protein and metabolism-boosting omega-3s to start the day. Increasing your heart rate will mean an increase in blood flow.

This, in turn, will help your body to flush out toxins all on its own. The takeaway here is to rev up your heart rate, break a sweat and get in a better mindset to kick it up a notch again tomorrow.

Make sure to eat breakfast, lunch, dinner and at least one snack —absolutely no skipping meals! Eating consistently throughout the day will help you lay the foundation for ongoing healthy eating. This will ensure you are taking out excess sodium, artificial ingredients and sugar from your diet.

Also, ditch the salt shaker and instead use only herbs and spices to flavor your food. If it feels hard to avoid snacking on over-processed packaged foods or to forego sweets, try to remember that you don't have to do it forever.

Start with a day. If you can handle a whole day without the promise of Cheez-Its, take it one meal at a time. Tell yourself that you will eat healthy for just one meal and then try to repeat that when it's mealtime again.

Meal planning and prepping in advance — it's easier than you think! It is a lot harder to justify waiting in the fast food drive-thru, after all, if you have a gorgeous and delicious salad already made.

Drink a cup of dandelion root tea with your afternoon snack. Trust me, this one is important. Dandelion can help improve digestion , and being properly hydrated is linked to everything from a healthy metabolism to energy and good skin health.

Try not to hurry through any part of tea making or drinking. You don't have to make it fancy, but try to make room for the extra few seconds it will take to pick out a tea cup you love and savor the aroma and flavor.

Tea time is a ritual in many cultures and making space for personal self-care rituals is a great way to brush away some mental and emotional cobwebs. Most Americans spend a lot of time leaning forward. We hold our phones in front of our faces and reach forward towards steering wheels and computers.

Basically, we don't do a lot of twisting in our everyday lives. And since our spines were made to twist, the result can be tension in the spinal muscles — and sluggish digestion. Sometimes a detox also includes herbs, teas, supplements, and colon cleanses or enemas.

Detox therapies are most commonly recommended because of potential exposure to toxic chemicals in the environment or your diet. These include pollutants, synthetic chemicals, heavy metals, and other harmful compounds.

These diets are also claimed to help with various health problems, including obesity , digestive issues, autoimmune diseases, inflammation, allergies, bloating, and chronic fatigue 1. However, human research on detox diets is lacking, and the handful of studies that exist are significantly flawed 2 , 3.

Detoxes are short-term interventions designed to eliminate toxins from your body. There are many ways to do a detox diet — ranging from total starvation fasts to simpler food modifications.

Most detox diets involve at least one of the following 1 :. There are many kinds of detoxes. Detox diets rarely identify the specific toxins they aim to remove. The mechanisms by which they work are also unclear.

Despite this, there are a few chemicals that may not be as easily removed by these processes, including persistent organic pollutants POPs , phthalates, bisphenol A BPA , and heavy metals 3 , 8 , 9 , 10 , These tend to accumulate in fat tissue or blood and can take a very long time — even years — for your body to flush 12 , 13 , However, these compounds generally are removed from or limited in commercial products today Your body can clear itself of most toxins through the liver, feces, urine, and sweat.

However, this improved well-being may simply be due to eliminating processed foods, alcohol, and other unhealthy substances from your diet.

Very few scientific studies have investigated how detox diets impact weight loss 2. While some people may lose a lot of weight quickly , this effect seems to be due to loss of fluid and carb stores rather than fat.

This weight is usually regained quickly once you go off the cleanse. One study in overweight Korean women examined the lemon detox diet , which limits you to a mixture of organic maple or palm syrups and lemon juice for seven days. This diet significantly reduced body weight, BMI, body fat percentage, waist-to-hip ratio, waist circumference, markers of inflammation, insulin resistance, and circulating leptin levels Several varieties of detox diets may have effects similar to those of short-term or intermittent fasting.

Short-term fasting may improve various disease markers in some people, including improved leptin and insulin sensitivity 17 , However, these effects do not apply to everyone. Studies in women show that both a hour fast and a 3-week period of reduced calorie intake may increase your stress hormone levels 19 , On top of that, crash diets can be a stressful experience , as they involve resisting temptations and feeling extreme hunger 21 , Detox diets may help with short-term weight loss, though more studies are needed.

Some detox diets may resemble intermittent fasting regimes, which can improve some biomarkers of health. A few aspects of detox diets may have health benefits, such as 4 :. Several aspects of detox diets may aid your health. These include avoiding environmental toxins, exercising, eating nutritious food, drinking water, limiting stress, and relaxing.

Several detox diets recommend fasting or severe calorie restriction. Short-term fasting and limited calorie intake can result in fatigue , irritability, and bad breath.

Long-term fasting can result in energy, vitamin, and mineral deficiencies, as well as electrolyte imbalance and even death Cleansing yourself also leaves more space for positive things in your life. When you can get rid of your negative thoughts and emotions, for instance, it's like cleaning out your closets.

There's now room for things that would be more beneficial in your life—things that are more positive and uplifting. Regularly cleansing your body and mind helps them recoup, recharge, and return to their normal functions stronger than ever.

It's a way to feel energized and purified physically, mentally, and spiritually. While following a healthy diet filled with a range of nutritious foods is a good idea, dietary cleanses and detoxes are not recommended.

There is no research showing that these practices improve health. They also don't remove toxins your liver, kidney, and skin already do that. For people with certain medical conditions, these detox practices can actually be harmful or even dangerous.

Making it a priority to cleanse yourself mentally, physically, and spiritually regularly can help keep you feeling and functioning your best. Here are five things you can do today to cleanse your body and soul naturally. There are a number of benefits to doing a digital detox or taking a break from technology.

If you're always on your smartphone, a detox can help improve your mental well-being. Stepping away from electronic devices can also reduce stress , making it good for your body as well. Start small by leaving all devices in the house while enjoying some time outside. Once you're ready, try switching off your television, computer, cellphone, and other electronics for an entire day.

This can stop the urge to check the device or interact with it out of habit. Even a brief break can be refreshing. A few additional tech-free activities that can also help purify and cleanse you physically, mentally, and spiritually include:. In Ayurveda—a form of alternative medicine practiced in India—the coating on the tongue is called "ama" and reflects metabolic debris.

Using a tongue scraper to get rid of this coating or debris reduces bacteria in the mouth, which helps to improve oral health. Oral health isn't just important for the body, but also for the mind. A healthy mouth improves your ability to speak and smile, even making it easier to show your feelings and emotions with various facial expressions.

Start your day by gently scraping your tongue don't worry, it doesn't hurt! Tongue scrapers can be purchased in a drug store or health food store for a few dollars. Dry brushing, also called garshana, is another technique used in Ayurvedic medicine that offers cleansing benefits.

It works by stimulating the lymphatic system. This system is important for immunity, protecting us from infection and disease. All you need is a body brush, which you use to brush your skin gently.

Your skin should be dry; you don't need to bathe or shower beforehand. Start with your upper body and work your way down, being careful not to scrub too hard to avoid irritating your skin. Once you are done, shower or bathe as normal, then apply lotion or body oil to moisturize your skin. Dry brushing is a fast and inexpensive way to feel refreshed and renewed.

Another way to rejuvenate your body and mind is by taking a contrast shower. Contrast therapy is a technique that involves alternating between hot and cold water. Some alternative practitioners recommend this practice as a way to boost circulation and improve your energy.

To do this technique at home, turn on your shower and set the water temperature as warm as you can handle. The temperature should be hot, but not unbearable or scalding. Use caution and common sense in order to avoid burning yourself or causing damage to your skin. The cold water will be uncomfortable, but you may also find it invigorating.

Stand in the cold water for one minute before switching back to hot water. Repeat this cycle two to three times.

Limit your alcohol consumption, get plenty of sleep, stay hydrated, and eat a balanced diet of antioxidant-rich foods. Drink plenty of water and electrolytes each day to flush out your system.

Electrolytes help move nutrients into your cells and waste out. Experts advise drinking 91— fluid ounces of water or more per day. Talk to a healthcare provider if you bruise or bleed easily, feel tired, and have unintended weight loss.

Those might be signs of damage to your liver or kidney, which help detoxify your body naturally. National Center for Complementary and Integrative Health. NIH News in Health.

Do detox diets and cleanses work? Kalra A, Yetiskul E, Wehrle CJ, Tuma F. Physiology, liver. In: StatPearls. StatPearls Publishing; National Institute of Diabetes and Digestive and Kidney Diseases. Kim MJ, Hwang JH, Ko HJ, et al. Lemon detox diet reduced body fat, insulin resistance, and serum hs-CRP level without hematological changes in overweight Korean women.

Nutr Res. Klein AV, Kiat H. Detox diets for toxin elimination and weight management: A critical review of the evidence. J Hum Nutr Diet. American Academy of Dermatology Association. How to safely exfoliate at home. Rodan K, Fields K, Majewski G, et al. Skincare bootcamp: The evolving role of skincare.

Plast Reconstr Surg Glob Open. Office of Dietary Supplements. Magnesium - health professional fact sheet. Gröber U, Werner T, Vormann J, et al. Myth or reality-transdermal magnesium? Davani-Davari D, Negahdaripour M, Karimzadeh I, et al. Prebiotics: Definition, types, sources, mechanisms, and clinical applications.

Sun Y, Liu B, Snetselaar LG, et al. Association of fried food consumption with all cause, cardiovascular, and cancer mortality: Prospective cohort study. Centers for Disease Control and Prevention.

On your way to preventing type 2 diabetes. Quagliani D, Felt-Gunderson P. Am J Lifestyle Med. How much sleep do I need? Tips for better sleep. Kuan WH, Chen YL, Liu CL. Excretion of Ni, Pb, Cu, As, and Hg in sweat under two sweating conditions.

Int J Environ Res Public Health. Benefits of physical activity. Green tea. Kurutas EB. Nutr J. Antioxidants: In depth. Alzheimer's disease. Parkinson's disease. Diet for rapid weight loss. Fluid and electrolyte balance. Water in diet. What is chronic kidney disease? Use limited data to select advertising.

Create profiles for personalised advertising. Use profiles to select personalised advertising. Create profiles to personalise content. Use profiles to select personalised content. Measure advertising performance. Measure content performance. Understand audiences through statistics or combinations of data from different sources.

Develop and improve services. Use limited data to select content. List of Partners vendors. Wellness Nutrition Eat Well. By Korin Miller. Korin Miller. health's editorial guidelines. Medically reviewed by Suzanne Fisher, RD. Suzanne Fisher, RD, is the founding owner of Fisher Nutrition Systems.

learn more. Here's Why You Really Don't Need To Do a Juice Cleanse. What Happens to Your Body When You Stop Eating Sugar or Do a Sugar Detox? Frequently Asked Questions 1. What is the best way to detox your body?

What can I drink to flush out my system? What are three signs you need to detox? Was this page helpful? Thanks for your feedback! Tell us why!

Stand in the cold water for one minute before switching back to hot water. Repeat this cycle two to three times. When cleansing your body and mind , it's also helpful to let go of the thoughts and emotions that you have unconsciously blocked from coming to the surface. Repressing emotions has both mental and physical consequences, such as increasing your risk of depression and raising the likelihood that you will develop a cardiac abnormality.

Start a personal ritual to begin to recognize these feelings and then let them go. One option is to write a letter to someone who has hurt you or let you down, using the letter to explain how their actions make you feel. You don't have to send it!

The point is simply to gain a better understanding of emotions you may have unconsciously suppressed, letting them escape from your body so they can't continue to harm you. Another option is to use a journal to give yourself a regular outlet for all your emotions, regrets, and worries.

Seek to understand how you feel and, instead of trying to push these emotions away, harness them and use them to move forward in this world as a more emotionally intelligent person. This episode of The Verywell Mind Podcast discusses the mind and body connection. Click below to listen now.

Trying different ways of cleansing your mind and body can be a great way to feel refreshed and reinvigorated. They are no substitute for regular self-care, however.

Making sure that you are getting adequate sleep, engaging in regular physical exercise, and other important self-care practices are long-term strategies that can help you feel stronger, healthier, and more motivated.

National Center for Complementary and Integrative Health. Schmuck D. Does digital detox work? Exploring the role of digital detox applications for problematic smartphone use and well-being of young adults using multigroup analysis.

Cyberpsychol Behav Social Network. Anrijs S, Bombeke K, Durnez W, et al. MobileDNA: Relating physiological stress measurements to smartphone usage to assess the effect of a digital detox. Int Conf Human-Computer Interact. Dwivedi V, Torwane N, Tyagi S, Maran S.

Effectiveness of various tongue cleaning aids in the reduction of tongue coating and bacterial load: A comparative clinical study. J Contemp Dental Pract. Office of Disease Prevention and Health Promotion. Oral health. Pisani-Conway C. Ayurveda for modern obstetrics.

Clin Obstetrics Gynecol. Juliff L, Halson S, Bonetti D, Versey N, Driller M, Peiffer J. Influence of contrast shower and water immersion on recovery in elite netballers. J Strength Cond Res. Patel J, Patel P.

Consequences of repression of emotion: Physical health, mental health and general wellbeing. Int J Psychother Pract Res. By Kendra Cherry, MSEd Kendra Cherry, MS, is a psychosocial rehabilitation specialist, psychology educator, and author of the "Everything Psychology Book.

Use limited data to select advertising. Create profiles for personalised advertising. Use profiles to select personalised advertising. Create profiles to personalise content. Use profiles to select personalised content.

Measure advertising performance. Measure content performance. Understand audiences through statistics or combinations of data from different sources.

Develop and improve services. Use limited data to select content. List of Partners vendors. By Kendra Cherry, MS, is a psychosocial rehabilitation specialist, psychology educator, and author of the "Everything Psychology Book.

Kendra Cherry, MSEd. Learn about our editorial process. Learn more. Reviewers confirm the content is thorough and accurate, reflecting the latest evidence-based research. Content is reviewed before publication and upon substantial updates.

Reviewed by Sara Clark. Learn about our Review Board. Table of Contents View All. Table of Contents. How To. Trending Videos. What About a Dietary Cleanse? Press Play to Learn More About the Mind and Body Connection This episode of The Verywell Mind Podcast discusses the mind and body connection.

Verywell Mind uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles.

Regular physical activity also has mental health benefits. Exercise helps you feel less anxious and reduces depression symptoms. Staying hydrated will help your kidneys flush out toxins, said Dr.

Switch things up with tea if you want something different than water. Green tea may improve your blood pressure and cholesterol, both of which affect your heart disease risk. Antioxidants are artificial or natural substances that may prevent or delay some types of cell damage that lead to chronic illnesses.

One of the main things that antioxidants do is offset free radical damage. Free radicals cause oxidative stress, which can trigger cell damage. Oxidative stress may increase your risk of several chronic illnesses, such as:.

Antioxidants include beta-carotene, selenium, and vitamins A, C, and E. You can find several antioxidants in fruits and vegetables. Alcohol "jumps to the front of the metabolic pathway" so that your body can process it quickly and get it out of your body, Jessica Cording, CDN , an integrative nutrition health coach, told Health.

Your body processes alcohol mainly through your liver and a little through your breath. Your body must work hard to process alcohol , directly impacting the organs that naturally detoxify your body.

Keep your drinking to a minimum to help support your body's natural cleansing processes, said Dr. Many popular detox plans can require drastic lifestyle changes that are not great for your body. Those plans are often restrictive, minimizing your calorie intake. You are more likely to regain weight with a restrictive diet than if you lose weight slowly over time.

Other risks of detoxing include:. Talk to a healthcare provider before trying a detox or cleanse. There are several side effects of rapid weight loss, as with a detox, such as:.

Detoxes also often focus on "short-term detoxing. Instead, allow your body to detox on its own. You may consider a detox if you need a reboot to get on a healthy path. Still, detoxes and cleanses are not necessary since your body detoxifies itself. Instead, you can help your body boost its natural detox processes and eliminate toxins by adjusting your lifestyle.

Eat nutrient-rich foods and reduce added sugars and alcohol to support overall health. You can also enhance your body's natural detox processes by drinking plenty of water, getting quality sleep, and exercising regularly.

The best way to detox your body is to support its natural processes that get rid of toxins. Limit your alcohol consumption, get plenty of sleep, stay hydrated, and eat a balanced diet of antioxidant-rich foods. Drink plenty of water and electrolytes each day to flush out your system.

Electrolytes help move nutrients into your cells and waste out. Experts advise drinking 91— fluid ounces of water or more per day. Talk to a healthcare provider if you bruise or bleed easily, feel tired, and have unintended weight loss.

Those might be signs of damage to your liver or kidney, which help detoxify your body naturally. National Center for Complementary and Integrative Health.

NIH News in Health. Do detox diets and cleanses work? Kalra A, Yetiskul E, Wehrle CJ, Tuma F. Physiology, liver. In: StatPearls. StatPearls Publishing; National Institute of Diabetes and Digestive and Kidney Diseases. Kim MJ, Hwang JH, Ko HJ, et al.

Lemon detox diet reduced body fat, insulin resistance, and serum hs-CRP level without hematological changes in overweight Korean women. Nutr Res. Klein AV, Kiat H. Detox diets for toxin elimination and weight management: A critical review of the evidence.

J Hum Nutr Diet. American Academy of Dermatology Association. How to safely exfoliate at home. Rodan K, Fields K, Majewski G, et al. Skincare bootcamp: The evolving role of skincare. Plast Reconstr Surg Glob Open.

Office of Dietary Supplements. Magnesium - health professional fact sheet. Gröber U, Werner T, Vormann J, et al. Myth or reality-transdermal magnesium? Davani-Davari D, Negahdaripour M, Karimzadeh I, et al.

Prebiotics: Definition, types, sources, mechanisms, and clinical applications. Sun Y, Liu B, Snetselaar LG, et al. Association of fried food consumption with all cause, cardiovascular, and cancer mortality: Prospective cohort study. Centers for Disease Control and Prevention.

On your way to preventing type 2 diabetes. Quagliani D, Felt-Gunderson P. Am J Lifestyle Med. How much sleep do I need? Tips for better sleep. Kuan WH, Chen YL, Liu CL. Excretion of Ni, Pb, Cu, As, and Hg in sweat under two sweating conditions. Int J Environ Res Public Health. Benefits of physical activity.

Green tea. Kurutas EB. Nutr J. Antioxidants: In depth. Alzheimer's disease. Parkinson's disease. Diet for rapid weight loss. Fluid and electrolyte balance. If you're still determined to detox, speak with a doctor or another health professional, first. Some detoxes might result in the loss of muscle, and can complicate pre-existing medical conditions, such as kidney disease.

Still, they're popular. What it is: Eating nothing but pulverized plants for the better part of a week is supposed to help your body rid itself of toxins, absorb nutrients, and provide mental clarity.

Who tried it: Raymond Ho, Deputy Art Director. What science says: In a trial published in Nutrition Research , women on a multiday calorie lemon water detox lost weight. In a similar trial published in Scientific Reports , 20 healthy adults went on a 3-day juice cleanse, consuming only 6 bottles of juice per day.

The participants lost an average of 3. Another review published in the Journal of Human Nutrition and Dietetics concluded that there was no evidence to support the idea that a juice cleanse could aid long-term weight loss, improve health, or eliminate toxins from the body.

The takeaway: Fruits and vegetables help combat diseases from cancer to heart disease, but the health effects of slurping them down as your only food source are less known.

Get your fiber from real food. What are they: Those herb-filled capsules often contain large doses of fiber. The common promise: The herbs support detoxification and eliminate toxins yes, via poop from your body.

Who tried it: Jennifer Messimer, Research Chief. What science says: One common supplement in the detox family is milk thistle. Compounds in this herb may increase antioxidant activity and reduce liver inflammation in animals.

Human studies , however, have failed to confirm that effect. Milk thistle itself is safe, but other ingredients in the supplements may interfere with your medications.

A study published in the Journal of Dietary Supplements featured a randomized trial where 22 healthy adult women were assigned to take either a placebo or a commercially available detox supplement every day for four weeks. Research concluded that the supplement had no effect on body composition, waist circumference, blood markers like cholesterol and blood sugar , or digestive symptoms.

Ultimately, the supplements did nothing. Experts also warn that many detox supplements and teas contain laxatives. Literally, they make you poop more, which can trick you into thinking that your body is getting rid of toxins. The takeaway: Maintaining a healthy, well-rounded diet is enough to support your liver.

What it is: This type of program is often low in calories and carbs and high in restrictions. The one we tried—Dr. Who tried it: Tyler Daswick, Assistant Editor.

Opting for whole foods over processed ones is part of healthy eating, but overly restricting yourself is not, says nutrition therapist Karin Kratina, Ph. Research looking specifically at detox diets is extremely limited, though.

In , researchers did attempt a randomized controlled trial of detox diets, and published their results in the Journal of Complementary and Integrative Medicine. However, only 15 women completed the required questionnaires one week post-detox, and only 8 completed the questionnaire again two weeks post-detox.

It contains fiber and other disease-fighting nutrients. What it is: Intermittent fasting involves set times when your eating is restricted and others when you eat as normal—or even more than you would typically. We chose one day of fasting followed by at least two days of normal eating. Claims: a more youthful appearance, more energy, and fewer aches, pains, and health troubles.

Who tried it: Brian Boye, Executive Fashion Director. Most of the research that suggests potential benefits of intermittent fasting has been done in rodents. In one of the few human trials , published in JAMA in , researchers assigned adults to one of two groups. One group ate three structured meals per day plus snacks, while the intermittent fasting group ate for 8 hours between noon and 8 P.

and fasted for 16 hours. After 12 weeks, the intermittent fasting group lost very slightly more weight about 2 pounds on average, compared to 1. The takeaway: Fasting will inevitably lead to weight loss, but so will cutting back on candy and cookies.

Plus, fasting is a workout for your willpower. Her work has appeared in the New York Post, Men's Journal, Rolling Stone, Oprah Daily, Insider. com, Architectural Digest, Southern Living, and more.

She's probably seen Dave Matthews Band in your hometown, and she'll never turn down a bloody mary. Learn more at VeganWhenSober. The 10 Healthiest Yogurt Brands.