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6 Quick & Easy Daily Detox Practices

Holtorf Medical Group

The world is full of environmental toxins and agents of illness that can build up over time and overwhelm our defenses. The body’s ability to detoxify is essential in preventing toxic overload and subsequent disease. By supporting the body’s natural detoxification processes, you can reduce the impact of toxins and other harmful substances.

How Detoxification Works

The liver is the body’s primary hub of detoxification. This essential organ eliminates toxins through the use of two pathways known respectively as phase 1 and phase 2 detoxification. Phase 1 uses various enzymes to break down chemicals and substances with the greatest toxicity into more manageable components. During this process, potentially damaging molecules called free radicals are produced. Unfortunately, increased presence of free radicals raises the risk for serious illness, including liver damage and even cancer.

Phase 2 detoxification, or the conjugation pathway, neutralizes the harmful molecules and toxins that remain after phase 1. Enzymes used in phase 2 convert the lingering substances (drugs, hormones, free radicals, etc.) into water-soluble compounds so they can be easily excreted through bile or urine. If not properly supported, phase 2 may not effectively remove the erroneous substances. Such a situation can lead to the occurrence of infection, chronic illness, or other serious diseases.

Signs of Poor Detoxification

If toxins build up in any of the above organs or systems, it can lead to serious health issues. Symptoms of poor detoxing and possible toxin-buildup include:

  • Sleep problems
  • Weight gain
  • Brain fog
  • Low libido
  • Skin rashes
  • Joint pain
  • Poor immunity
  • Fatigue

Below are habits to incorporate into your daily routine that help support this detoxification process:

1. Start Your Day off with a Glass of Water

The body’s cells are continually being repaired in order to maintain optimal function and break down nutrients for energy. This process releases waste (in the form of urea and carbon dioxide) which can cause problems if detoxification pathways are not functioning properly and there is a build-up of toxins.

Water transports such toxins and efficiently removes them through urination, sweating, and even breathing. Therefore, staying hydrated is critical for detoxification. The U.S. The National Academies of Sciences, Engineering, and Medicine recommends about 15.5 cups (3.7 liters) of water a day for men and approximately 11.5 cups (2.7 liters) of fluids a day for women.

2. Prioritize Your Sleep

Sleep allows the body to recharge and begin the process of removing any toxic waste products that have accumulated throughout the day. For instance, one of the body’s waste products that is dealt with during sleep is a protein called beta-amyloid, which contributes to the development of Alzheimer’s disease.

Experts suggest that you should get seven to nine hours per night on a regular basis for proper bodily functions.

3. Sweat It Out

Regular exercise is associated with a longer lifespan, a reduced risk of cardiovascular conditions, and improved detox pathways. This is in part due to exercise’s effect on the body’s inflammation levels. Reducing inflammation improves the body’s ability to combat illness, hormone regulation, and avoids the build-up of toxins.

It is recommended to aim for 150-300 minutes of exercise a week, even if it is just a brisk walk. If you are aiming for more strenuous activity, 75-150 minutes per week is acceptable.

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4. Consider Your Diet

Diet is arguably the most important factor when it comes to supporting the body’s detoxication process as food can either promote detoxification or hinder it:

  • Limit alcohol intake: More than 90% of alcohol is metabolized in your liver. Excessive amounts of alcohol can severely impair liver function by causing fat buildup, inflammation, scarring, and consequently, compromised detoxification.

  • Reduce consumption of processed foods: Processed foods and sugar hinder the body’s ability to naturally detoxify itself by harming organs that play an important role, particularly the liver and kidneys. Additionally, regular consumption of refined sugar can cause fatty liver, a condition that negatively impacts liver function.

  • Eat a diet rich in antioxidants: Antioxidants can help combat oxidative stress caused by excess free radicals and other toxins that increase the risk of chronic inflammation and disease. Berries, fruit, nuts, cocoa, vegetables, and green tea are all good sources of antioxidants.

  • Eat a diet rich in prebiotic foods: The gut’s intestinal cells are involved in the body’s detoxification and excretion system that protects the gut itself and the body from harmful toxins. Supporting the gut with prebiotics, a type of fiber that feeds the good bacteria in the gut called probiotics, promotes healthy detoxification. Sources of prebiotic food include: tomatoes, artichokes, bananas, asparagus, onions, garlic, and oats.

  • Eat sulphur-containing foods: Foods high in sulphur enhance the excretion of heavy metals like cadmium. Foods containing sulphur include onions, broccoli, and garlic.

5. Try Supplementation

Sometimes it is difficult to support bodily processes through diet alone and there are a variety of supplements that can enhance functions such as detoxification:

  • Glutathione: Glutathione is naturally produced in the liver and is involved in bodily processes such as tissue building and repair, the production of essential proteins, and immune system function. Moreover, glutathione is a key contributor to preventing and reducing oxidative stress.

  • Chlorella: Chlorella is a type of algae that may enhance the elimination of toxins like heavy metals, according to studies.

  • Phase II: HoltraCeutical’s Phase II is a once-daily supplement that supports various factors of detoxification while also improving other elements of wellness. The high-quality ingredients in Phase II encourage improved regulation of phase 2 detoxification, allowing for greater elimination of toxins and harmful molecules that may be acquired from the environment or produced during phase 1.

  • Heavy Metal Detox: HoltraCeutical’s Heavy Metal Detox is a combination of unique and therapeutic ingredients formulated to support and remove heavy metals. Commonly encountered heavy metals are chromium, nickel, selenium, silver, mercury, and lead. These metals can bind to other components such as proteins and enzymes and interfere with their functioning.

6. Limit Your Exposure to Environmental Toxins

Limiting the amount of toxins one is exposed to is a great way to make sure the body’s detoxification pathways are not overloaded. Our world is full of toxins that are found in everyday items including: Face masks Detergents Lubricating oils Food packaging Nail polish Hair sprays Lotions Soaps Perfumes

Learn more about environmental toxins here

Final Thought

If you feel your body is not detoxing properly and you are not getting the help you need, contact Holtorf Medical Group today. Our experienced doctors will begin an individual treatment plan that suits you and your medical needs.

*Always consult your doctor before beginning supplementation


Holtorf Medical GroupThe Holtorf Medical Group specializes in optimizing quality of life and being medical detectives to uncover the underlying cause of symptoms, rather than just prescribing medications to cover-up the symptoms. We are experts in natural, prescription bioidentical hormone replacement and optimization, complex endocrine dysfunction, fibromyalgia, chronic fatigue syndrome and Lyme disease. We’ve dedicated our practice to providing you the best in evidenced-based, integrative medicine that’s not only safe and effective, but provides measurable results.


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