Detoxification of the organism: Which foods will help

A healthy human body detoxifies continuously 24 hours a day. We don’t need anything major for that. It is done naturally by the liver, kidneys and intestines.

But the problem is that the human body faces a higher amount of toxins than ever before. In everyday life, their most common causes are mainly an excess of stress, consumption of poor-quality food, lack of vitamins and minerals, insufficient movement, environmental pollution, lack of spending time in nature, poor quality sleep or smoking.

The body can then react with frequency fatigue, poor digestion or irregular bowel movements. “This tends to result in reduced mental and physical performance, greater fatigue, worse mood, irritability,” explains PharmDr. Ivana Lánová.

To support natural detoxification, you don’t need to reach for miracle diets or drink all kinds of cleansing lemonades or juices. These detoxification treatments, which are often not supported by any scientific study, can do the body more harm than good. Yes, they can help you lose weight, but that’s because they starve you. And that is definitely not a healthy way to lose weight.

A total lifestyle change is key. After all, it can also lead to the loss of a few kilos. Try to go through your past day and notice how much time you spend moving, what you eat, if you consume a lot of alcohol and if you get quality sleep. Changing the diet also has a very fundamental and beneficial effect.

Toxins are substances of natural origin produced by living organisms, for example batteries or fungi. In general, drugs, alcohol, cigarette smoke, pesticides, herbicides, heavy metals or other synthetic chemicals can be included here. All substances that are foreign to the body are subject to metabolic transformation in it and are usually excreted through urine, feces, sweat or breath.

From the point of view of detoxification, the liver is the most important organ. Thanks to them, the human body gets rid of bacteria, viruses, heavy metals and other pathogens. Among other things, this organ is important for breaking down alcohol.

Another vital organ is the kidneys, they can filter the blood and rid it of by-products (for example, when consuming drugs). These harmful substances are washed out with urine. And the digestive tract also plays an important role. It removes toxins from the body that have entered it from the surrounding environment through food or liquids.

Other organs that are significantly involved in detoxification include the respiratory system, the lymphatic system, and the skin.

Limit your consumption of white bread and processed foods, which include most sweets, convenience foods, instant meals, sausages, fatty and fried foods, and fast food. These usually contain a high amount of simple sugars, fats, saturated fatty acids, salt, preservatives, dyes and flavorings, which represent a high burden for the human organism.

Your diet should be as varied and balanced as possible, as there is generally no substitute for such a diet, and should consist of basic foods such as fresh meat, grains, potatoes, eggs, legumes, nuts, dairy products, fruits and vegetables. These foods should make up at least 80 percent of the menu.

You should not neglect a sufficient intake of probiotics. You can find them in fermented foods such as fermented vegetables, kefir, tempeh, miso or kombucha.

Have you ever heard someone compare fiber to a “brush” that cleans the intestines? It is so. The digestive system has an irreplaceable role in the elimination of waste materials from the body, which is done through peristaltic movements of the intestines. The activity of the intestines is supported by fiber, which binds unwanted substances from food.

However, it is necessary to pay attention to the fact that even fiber can bind to the drugs used and thereby reduce their effect. For this reason, leave at least a two-hour gap between the consumption of any high-fiber foods and the use of medications. High fiber content is found in legumes, whole grains (oatmeal, quinoa), sweet potatoes, potatoes, fruits and vegetables.

Drinking regime is very important during detoxification. Water is a natural part of blood and lymph, and thus participates in the transport of waste materials from the body. When you don’t drink enough, you won’t flush excess waste out of your body. If you feel you need a detox, increase your fluid intake (mainly water, herbal or fruit teas) to 3 to 4 liters a day. You can add a few drops of lemon to the water.

Other ways to support detoxification may include certain vitamins and herbs. The beneficial effects are mainly attributed to those that contain antioxidants. It is a rich source of antioxidants vitamin C, vitamin E, beta-carotene and selenium or chlorophyll. You can find them in sea buckthorn, green barley, chlorella or spirulina.

Milk thistle is effective in supporting the liver, thanks to the substance silymarin, which has a positive effect against various toxins, preventing them from entering the liver cell. Also try herbal teas containing nettle, dandelion, mint, sage, burdock and rosemary.

Professional cooperation: PharmDr. Ivana Lánová, expert consultant of BENU Pharmacies