This guide explores what detoxing really means, how toxins affect the body, and gentle ways to support your natural detox systems after the holidays.

The start of a new year is the perfect time to refresh, reset and realign – a time when the word "detox" takes centre stage. The purpose of detoxing is to help clear out unwanted "toxins" and support the body's natural processes of elimination. While our bodies are naturally detoxifying 24/7, holiday indulgences (hello, endless cheese platters and champagne) can overwhelm our detoxification systems, leaving us feeling sluggish and out of balance. The goal of detoxing isn’t about extremes; it’s about supporting your body’s natural elimination systems so you can bounce back to feeling vibrant and balanced.

What’s really happening when we detox?

It’s important to remember that detoxification is a continuous process. Our bodies have built-in mechanisms to neutralise and eliminate toxins. However, when we overburden these pathways, they can become inefficient, leading to a buildup of harmful substances. The digestive system is a key area where this overload occurs. If food is not properly digested, it can feed harmful bacteria or dysbiotic organisms, which produce toxins that contribute to inflammation.

In addition to dietary factors, environmental toxins – such as pesticides, chemicals, and pollutants – also require neutralisation. If detox pathways are impaired or overwhelmed, these substances can accumulate and negatively affect our health.

How toxins affect our health

When toxins aren’t effectively eliminated, they can wreak havoc on our bodies in numerous ways:

• Inflammation: Chronic toxin exposure can fuel systemic inflammation.
• Epigenetic changes: Toxins can trigger changes in gene expression, potentially leading to long-term health consequences.
• Hormonal disruption: Environmental toxins can disrupt hormone balance, leading to a range of symptoms.
• Glutathione depletion: Toxins reduce levels of glutathione, the body’s primary antioxidant.
• Mitochondrial dysfunction: Toxins can impair the mitochondria, reducing energy production.
• Leaky gut: Increased intestinal permeability allows harmful substances to enter the bloodstream.
• Gut microbiome imbalance: Toxins alter the gut’s ecosystem, disrupting digestion and nutrient absorption.
• Cellular damage: Toxins can increase the production of reactive oxygen species (ROS), damaging DNA, proteins, and lipids within cells.

When should you focus on detoxing?

Certain factors can increase your need for detoxification:

• Pharmaceutical medications: Long-term use of certain drugs can burden detox pathways.
• Poor diet: A diet high in processed foods, sugar, and junk food can contribute to toxin buildup.
• Constipation: Slow bowel movements can prevent the effective elimination of waste.
• Dysbiosis: An imbalanced gut microbiome can lead to the overgrowth of harmful organisms.
• Lectins: Excessive intake of lectins (found in some beans and grains) can irritate the gut lining.
• Environmental exposure: Pesticides, herbicides, heavy metals, and pollutants can accumulate in the body.
• Lifestyle factors: Alcohol consumption, smoking and vaping all contribute to toxin buildup.
• Other toxins: Mould, pollen, EMFs, and radiation exposure can further overwhelm the body’s detox systems.
• Chronic stress: High stress and trauma can impair detoxification pathways.

How to start your detox journey

• Choose better protein sources: Consider reducing (not eliminating) red meat and saturated fats. Opt for organic options when possible.
• Embrace whole foods: Incorporate a variety of colourful fruits and vegetables, such as garlic, onions, cruciferous vegetables (like broccoli and cauliflower), and leafy greens.
• Spices are your friend: Use herbs and spices like turmeric, ginger, and coriander to support detoxification.
• Healthy fats: Include healthy fats such as olive oil, avocado, and nuts to support liver function.
• Time-restricted eating: Try intermittent fasting or time-restricted eating to give your body a break between meals and support gut health.

• Limit alcohol: Reduce or eliminate alcohol, which can impair liver function and overall detoxification.
• Clean your environment: Cut back on exposure to chemicals in perfumes, air fresheners, candles, and cleaners.
• Switch to natural products: Opt for aluminum-free deodorants and natural skincare products.
• Minimise airborne toxins: Consider using air purifiers and avoiding exposure to second-hand smoke or pollutants.

• Exercise regularly: Engage in aerobic exercise at least 4 times per week to stimulate the lymphatic system.
• Strength training: Incorporate resistance training 2-3 times a week to support metabolic function.
• Dry brushing: Stimulate lymphatic flow by dry brushing your skin before showers.
• Sweat it out: Consider regular sauna sessions to promote sweating, which helps eliminate toxins.
• Massage: Lymphatic or remedial massages can help mobilise and flush out toxins from the body.

• Hydrate: Drink plenty of filtered water, aiming for 2-3 litres per day. Use a stainless steel or glass bottles to avoid toxins in plastic.

• Sleep: Ensure you’re getting quality sleep, as this is when your body performs most of its detoxification.
• Rest: Take time for relaxation to reduce stress, which can impede detox processes.

Be aware of detox reactions

As you step into your detox journey, be aware of what’s known as detox reactions (or Herxheimer reactions) – temporary shifts like fatigue, headaches, or digestive discomfort as your body releases what no longer serves you. If you’re considering a more intensive or bespoke detox, consulting a health practitioner is a wise move. They can tune into your unique needs and recommend targeted herbs, supplements, or tests to support your body's natural clearing processes.

Remember, detoxing isn’t about extremes – it’s about harmonising with your body’s natural detox pathways to to help you feel more vibrant, energised, and balanced. With small, sustainable shifts in diet, lifestyle, and stress management, you’ll create space for a gentle reset and move into the new year refreshed and balanced.