How to detox—a guide to detoxing in 2019

It’s January, and naturally, our thoughts turn towards health—re-balancing the indulgence of the festive season with a bit more movement and a few more vegetables. Google reports a 300 per cent increase in searches for “new year detox” the first week of the month; and whether you’re one of them, or simply looking for a refresh, Vogue has all the facts, expert advice and practical guidance to inspire this detox season.

What is a detox?

To decode the term detox, it is important to firstly understand that detoxing, or detoxification, is a natural, primary bodily function. Starting in the liver, the body filters roughly 1.4 litres of blood every minute, neutralising and processing toxic substances, so that they can then be excreted. “Detoxification is what your body does naturally to neutralise, transform or get rid of unwanted materials or toxins,” says Dr Frank Lipman, a pioneer in functional and integrative medicine, and author of How To Be Well. “It is a primary function of the body, constantly working and interacting with all other functions of the body.”

Toxins are everywhere, and the amount that our bodies have to sift through every day is increasing. From alcohol and cigarettes to pollution and pesticides, toxins take their toll. “There are two main types of toxins: endogenous, which are created as natural waste products of metabolic processes, and exogenous, which include environmental inputs such as chemicals and heavy metals,” says Lipman. A detox works to better support the body’s natural detox process—for a specific amount of time—by reducing the amount of toxins consumed and providing key nutrients.

Why should you detox?

A period such as the festive season, where an indulgent low-nutrient diet and excessive alcohol consumption comes into play, will slow down the metabolism, increase cravings, water retention, bloating and trouble sleeping. That all-too-familiar, inexplicable sluggish feeling that many people experience is down to this increase in toxins for the body to process. Fortunately, a detox can help the body to reset. “It’s a great way to push the restart button,” says Dr Lipman. The right detox improves overall health, with a variety of mental and physical benefits. If done effectively, a detox reduces the body’s toxic load, but also provides your body with everything it needs to naturally and optimally remove toxins. “People tend to feel more energetic and lose weight, their skin clears up, they feel less puffy and their aches and pains improve, and can often see an improvement in concentration and focus. It can relieve bloating and gas, and can help to diminish sugar cravings.”

How long should a detox last?

A detox doesn’t mean limiting your intake of food, but instead providing your body with the right support. Lipman recommends starting with a two-week detox, to allow your body to reset its natural system, without depriving it of the nutrients it needs. “A natural, gentle detox program can help your body’s natural cleansing ability and put you on the road to rejuvenation,” says Lipman. “This can happen once a year or seasonally, depending on your individual needs.”

How to detox your body at home?

Try Vogue’s six steps to cleansing your body at home.

1. Remove toxins from your diet

A detox shouldn’t be about indiscriminately removing food groups from your diet – instead, focus on eliminating the foods that can cause irritations and inflammation within the body, such as gluten, dairy, alcohol and caffeine. Cutting these culprits out will give your body a fighting chance to rejuvenate its natural detox system. “Radically cut down on sugar and processed food, which can trigger inflammation,” recommends Dr Lipman, and remove other irritants from your diet, including factory farmed meats (which can be pumped with additives and chemicals at source).

2. Feed your body naturally with the right food

So, what can you eat on a detox? It all comes down to sourcing the best ingredients. “Eat (and drink!) real, whole foods,” says Lipman. “The less altered and manipulated the better.” Detoxing in a healthy way will include healing and supportive foods like quality proteins, healthy fats and low-carbohydrate vegetables. “Pack your plate with whole foods such as green vegetables, nuts and seeds, grass-fed meats and wild-caught fish, and high-quality fats like olive oil, coconut oil, avocado oil, grass-fed butter, and ghee,” says Lipman.

3. Work up a good sweat regularly

We know that exercise is a key pillar of good health, but it’s even more important when detoxing, as moving the body helps to flush out toxins and regulate body temperature. HIIT workouts are one way to do this; hot yoga and saunas, especially infrared, are another. “Saunas and similar heat treatments have been part of preventive health protocols for eons,” says Lipman. “The heat stimulates circulation, which lowers blood pressure, relaxes tight muscles, eases minor aches and pains, helps balance cortisol, and is shown to improve the functioning of the arteries by supporting the endothelial cells that line them.” Saunas can also boost the immune system’s white blood cell response to invaders, so a few sessions when you’re feeling under the weather can be particularly helpful. “Aim for a couple of relaxing 15-20 minute saunas per week,” says Lipman. “Be sure to stay well hydrated and shower right after so as not to reabsorb toxins.”

4. Try dry brushing

The skin is the body’s biggest organ and responsible for 10-15 per cent of body elimination. Gently sloughing away dead cells can alleviate any stress on the kidneys and liver. Like exercising and heat treatments, dry brushing boosts blood circulation and the lymphatic system, which also helps the body to expel toxins. Dr Lipman suggests using a natural fibre body brush. “Starting at your hands, run the brush up each arm toward the heart several times, covering all areas. Then, stroke the brush from your feet to the tops of your legs in the same way. Use circular clockwise strokes on your abdomen and armpits. Then repeat these areas with a counter-clockwise motion.” This should only take three to five minutes and you can enjoy the benefits by following with a warm shower or bath.

5. Relax your mind, too

Elevated levels of the stress hormone cortisol can present similar symptoms to those of a slow metabolism – the very symptoms you’re trying to improve with a detox. Everyone has their preferred methods of alleviating stress: whether yoga, exercise and mediation, or listening to music (a neuroscientists study by Mindlab International showed one particular song, composed by sound therapists, resulted in a 65 per cent decrease in anxiety and a 35 per cent decrease in the body’s usual resting rates). Spending time in nature – even as little as 30 minutes per week – has also been proven to reduce stress.

6. Hydrate, hydrate, hydrate!

Water is essential for many bodily functions – benefits include consistent body temperature, effective cognitive abilities, and healthy kidney and liver function, which are essential in the detoxification process. Energy drinks, alcohol and caffeine all contribute to dehydration, and even mild levels of dehydration can disrupt these natural detox systems. So, as the purpose of a detox is to support the organs working to naturally eliminate toxins; it’s even more important to stay hydrating during this time.

What are the best products to help you detox?

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