While "detox" trends and "liver flushes" flood social media, health experts assert that true detoxification doesn't come from quick-fix programs. Instead, it stems from a lifestyle that supports the body's natural cleansing systems.
Doctor Sajeev Nair, founder of Vieroots, notes that the term "detox" is severely misused in popular health communities. In reality, the liver and intestines are inherently sophisticated detoxification machines; our role is to reduce metabolic stress and help them operate optimally.
Below are five scientifically proven "real detoxification" methods:
Detoxification through diet
Food isn't chemically toxic, but an improper diet causes metabolic stress. Sugar, refined carbohydrates, and saturated fats are "toxins" that overload the liver and damage the gut.
A 2020 study in the Journal of Hepatology indicated that diets high in added sugar and saturated fats are directly linked to non-alcoholic fatty liver disease (NAFLD).
Avoiding sugary drinks, processed meats, and refined grains is not a trend, but a metabolic "self-defense" action.
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Exercise improves insulin sensitivity and reduces visceral fat. Photo: Nguyen Dong
Detoxification through exercise
Exercise is more than just building muscle or counting steps. A sedentary lifestyle is detrimental to gut health, causing bloating, constipation, and irritable bowel syndrome, and to the liver, leading to fibrosis and metabolic dysfunction.
A 2019 analysis in Gastroenterology and Hepatology showed that regular physical activity reduces the risk of fatty liver even without weight loss. Exercise enhances insulin sensitivity and decreases visceral fat, both key contributors to impaired liver and gut function.
Microbial detoxification
The gut microbiome plays a central role in the immune system and the communication network between the gut and liver cells. When the microbiome is imbalanced (dysbiosis), it promotes liver diseases.
Using prebiotics (fibers that nourish beneficial bacteria) and probiotics (beneficial bacteria) helps produce short-chain fatty acids (SCFAs). These substances not only reduce inflammation but also support liver self-repair and regeneration.
Detoxification by addressing underlying diseases
The liver and intestines rarely fail in isolation. They often weaken alongside conditions like obesity, diabetes, high blood pressure, and high cholesterol.
A 2016 study in the World Journal of Gastroenterology confirmed that metabolic syndrome significantly increases the risk of fatty liver and related complications.
Effective management of blood sugar and weight serves as the most potent form of "detoxification" by alleviating systemic stressors.
Gene-based detoxification
New research indicates that genetic factors determine why some individuals develop diseases while others do not, even with similar lifestyles. For instance, irritable bowel syndrome and fatty liver have up to 60% genetic components.
Identifying gene variants, such as the PNPLA3 gene linked to liver fat accumulation, allows for lifestyle interventions decades before disease onset. This represents a precise form of detoxification.
Detoxification is not about one week of juice cleanses or trendy "purification" packages. Your liver and intestines are powerful detoxifying organs if you know how to support them.
Limit sugar, refined carbohydrates, unhealthy fats, and alcohol. Maintain an active lifestyle throughout the day instead of just one hour at the gym followed by prolonged sitting. Supplement with fiber and fermented foods to nourish beneficial bacteria. Regularly monitor blood sugar, cholesterol, and blood pressure levels.
True detoxification is a "lifelong marathon" aimed at reducing metabolic stressors, enabling the body to operate smoothly and sustainably.
My Y (According to Times of India)
