8 Tips to Cleanse and Detox: Nutrition, Movement, Herbal Support, & More

Published on April 29, 2022

By Gaia Herbs

Gaia Herbs

The human body is sophisticated and highly complex, with organs and entire systems devoted to keeping itself clean and operating at its normal efficiency level. Still, there are times when we might need some support. Lifestyle, environment, and dietary choices are some of the simplest aspects to change.

Detoxification has become a buzzword in the health and wellness world. You may even hear the term and think of days of lemon water, liquid meals, or repetitive green smoothies. Luckily, there are many ways to support the body's detoxification process, including dietary changes, exercise, and herbal supplements.

What Does Cleansing and Detoxifying Mean?

People have practiced detoxing for centuries, but the modern concept emerged in the early 1900s. The idea of cleansing the body of toxins gained popularity in the United States in the 1920s as the medical community recognized the importance of eliminating waste from the body for health benefits.

A cleanse and detox both involve eliminating toxins from the body, but they have different approaches. For instance, a cleanse typically involves following a specific diet or consuming certain foods and supplements to support the body's natural detoxification process.REF#1388

On the other hand, a detox is a more intense process that usually involves fasting or drinking a specific mixture of herbs and supplements to remove toxins and heavy metals from the body. Both methods can support liver function, aid in weight loss, and promote whole-body wellness.REF#1388

However, it’s important to note that the body doesn’t require detoxes or cleanses to be healthy. It has its own processes of elimination. If you are interested in trying a detox or cleanse, here's how you might get started. Be sure to talk to your medical professional more about these recommendations before implementing them for yourself.

Drink Up

The body requires a great deal of fluid for its normal functions. Drinking fluids, especially plain water and preferably filtered, helps your digestive and urinary systems maintain their normal abilities to flush out the body. Staying hydrated can help maintain normal digestive functions, energy, and hunger levels (thirst is often mistaken for hunger).

Don't wait until you're thirsty to drink. Your body needs a certain amount of water to operate normally. You can gauge how much you need by the color of your urine, which should normally be the color of lemonade. If you exercise, consume large amounts of fiber, or take supplements that support cleansing or elimination, your body will need more water.*

When drinking plain water, potassium, magnesium, sodium, and calcium are flushed from the body. These are essential minerals that the body needs to function, so it’s vital to ensure you replace your electrolytes when drinking more water.REF#1389

Eat Simply

Not all foods that taste good make us feel good. Too much of any food (but particularly meat, dairy, and refined carbohydrates, including sugar) can lead to occasional feelings of uncomfortable fullness, gas, and bloating.

During such times, choose simple, whole foods, including plenty of fruits and vegetables: Their fiber helps support regularity, and they are packed with phytochemicals that offer antioxidant support. For example, soups, salads, and smoothies provide a variety of nourishing ingredients in a single, easy-to-make meal.

In addition to choosing healthy foods, it's important to practice mindful eating. This practice involves being present and aware while you eat, savoring each bite, and listening to your body's hunger and fullness signals. 

Mindful eating can help prevent overeating, which can lead to feelings of discomfort and sluggishness. It can also promote a healthier relationship with food and support overall meal satisfaction.REF#1390

To practice mindful eating, try turning off any distractions, such as the TV or your smartphone, and take your time to enjoy your meal. Chew slowly and thoroughly and focus on the taste and texture of each bite. Pay attention to your body's hunger and fullness signals, and stop eating when you feel satisfied rather than overly full.

Gaia Herbs offers a range of Gut Health Supplements & Herbal Blends supplements that contain blends of herbs to support healthy digestion and promote regularity.* While the food you eat and how you eat it matters, it’s also important to support your digestive system to ensure your body gets the nutrients it needs.

Tune Out

Taking time away from screen media can support a healthy attitude and energy levels. It could be as simple as spending ten minutes in a quiet room focusing on your breath or walking through the woods for an hour. If you can't escape to the park on your lunch break, put a photo of a peaceful nature scene as your computer's or phone’s wallpaper background or hang photos from favorite locations in your line of vision. Research has found that simply looking at a picture of nature can encourage a calm mood.REF#1381

Move Your Body

When it comes to calories, the body is like Goldilocks, preferring an amount that is "just right" for maintaining healthy digestion and normal energy levels. After a meal, light exercise can give your digestive system a little more room to stretch out and do what it needs to do, and it will also help get the blood flowing to the rest of your body, supporting healthy energy levels.*

Gaia Herbs Stamina & Energy Support line help support sustained energy and stamina throughout the day. These supplements blend adaptogenic herbs like Rhodiola, Maca, and Ashwagandha, which help support the body's natural ability to adapt to stress and fatigue. They also contain energizing herbs like Green Tea, which can support sustained energy and mental clarity.

Practice Stress-Reducing Activities

Stress can have a negative impact on both physical and mental health, and it can disrupt the body's natural detoxification processes. Incorporating stress-reducing activities into your daily routine can support overall well-being and promote detoxification.

These activities can include yoga, meditation, deep breathing exercises, spending time in nature, or engaging in a hobby or creative pursuit. Find activities that you enjoy and make time for them regularly, even if it's just for a few minutes each day.

Gaia Herbs’ Brain & Cognitive Support supplements and Stress Support supplements can also support optimal brain function and help the body manage stress.* These supplements may complement stress-reducing activities like yoga and meditation by supporting cognitive function and promoting a sense of calm.

Get Enough Sleep

Sleep is essential for overall health and well-being and is crucial for the body's natural detoxification processes. During sleep, the body repairs and regenerates tissues, flushes toxins, and balances hormones. Getting adequate rest can also help support healthy immune function, manage stress levels, and support mental clarity.

For most adults, the recommended amount of sleep is seven to eight hours per night. To support restful sleep, establish a consistent sleep schedule, avoid caffeine and alcohol before bedtime, and create a relaxing bedtime routine such as taking a warm bath or reading a book.

Gaia Herbs SleepThru® contains adaptogens like Ashwagandha and Magnolia, which can help support healthy sleep patterns.* By promoting better sleep, SleepThru® can help to support a natural detoxification process.

Consider Professional Support

While making lifestyle changes can be effective for supporting healthy detoxification, some individuals may benefit from additional support. This support could include working with a nutritionist or dietitian to develop a personalized nutrition plan, consulting with a functional medicine practitioner and herbalist to address underlying health issues, or participating in a supervised detox program.

It's important to cautiously approach any detox program or supplement regimen and consult a healthcare professional before starting. Some detox programs or supplements can have diuretic effects or cause constipation, and some herbs used for detoxing may interact with medications.

Cleanse and Detox the Body, Naturally

The kidneys and bladder, the spleen and lymph nodes, the digestive system (including the liver), and the circulatory system all "clean house" as part of their normal bodily functions. Many herbs traditionally support the immune system, promote healthy liver function, and encourage healthy digestion and elimination.

Liver Cleanse includes herbs traditionally used to deliver antioxidants and promote bile production to support detoxification.* Milk Thistle Seed, which is the primary ingredient, provides healthy support for the liver and the elimination of waste products and the body's detoxification process.*

Keeping the normal gastrointestinal bacteria in balance also helps the digestive system move at its natural smooth pace. The green hulls of Black Walnut, found in our Wormwood Black Walnut Supreme, promote a healthy level of gut microbes, which play a role in immunity and digestion.*

The Bottom Line

You can support your body's natural detoxification processes by making simple lifestyle changes such as drinking plenty of water, eating whole foods, exercising regularly, and managing stress. Incorporating herbs and supplements can also provide additional support. 

Consult with a healthcare professional before starting any new supplement regimen or detox program, and remember to approach any changes with patience and consistency for the best results.


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  • 2. , "“Detoxes” and “Cleanses”: What You Need To Know. National Center for Complementary and Integrative Health", .
  • 3. , "Disturbances of Free Water, Electrolytes, Acid-Base Balance, and Oncotic Pressure", Veterinary Medicine. 2017:113–52.
  • 4. Nelson JB., "Mindful Eating: The Art of Presence While You Eat", Diabetes Spectr. 2017 Aug;30(3):171-174.