Sometimes it’s necessary to detox the body. It’s an effective way to reset and calibrate one’s body and correct any metabolic dysfunctions that have taken place from a sustained amount of poor eating or drinking.

Many assume undertaking a detox is a complex process that isn’t pleasant at all to do. However, here are 10 effective ways to detoxify the body that are small lifestyle changes that can produce great results.

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1. Cut sugar intake

Nearly every processed food has an unhealthy amount of sugar. This naturally means all that sweetness takes a toll on the body and can have one craving a lot more than they actually need. 

This can lead to obesity, diabetes, and even heart disease. Above normal sugar consumption has also been linked to energy fluctuations throughout the day and even depression. 

Cutting sugar intake briefly to a low amount, and eventually to only natural sugars will not only give the body a break but also help reset how much one craves sugary foods in the long run.

Aiming for at least 6 teaspoons of sugar per day is the recommendation, but with the average person consuming roughly 22 teaspoons per day, it’s recommended to slowly reduce one’s sugar intake over a period of time to this amount, and then ultimately to only consuming natural sugars as a way to cleanse and reset the body’s sensitivity to sugar. 

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2. Eat more fruits and vegetables

Many fruits and vegetables come packed with antioxidants that can help detoxify the body effectively from any toxins that exist. Eating food items such as green beans, legumes, nuts, and seeds help. 

And promoting more whole foods in one’s diet also helps. You've probably heard of extreme juice cleanses, well without going to that extreme, simply replacing processed foods with more colorful vegetables and fruits can do wonders. 

3. Exercise regularly

Exercising regularly is as easy and healthy detox mechanism as it stimulates the body’s lymphatic system, and promotes better circulation throughout the body. 

Studies have shown that those that exercise regularly have fewer toxins in their system, and this exercise can be as simple as a brisk daily walk every evening.

4. Sweat out the toxins

In addition to exercising regularly, sweating out the toxins in a more targeted way can be effective. Using saunas is a great way to achieve this. 

By sitting and sweating, the sweat loss helps to cleanse the body of mycotoxins, and also promotes better skin. Sweating also stimulates the body's circulatory system and improves the oxygenation of one's cells.

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5. Improve sleep

Achieving better sleep has been proven to detoxify the body. A night of good sleep helps the body remove any toxins, and if one is sleep-deprived, then the body is not as effective at carrying out this process. 

An adult should aim to get at least 8 hours of continuous sleep each night, and it's been proven to minimize the risks associated with developing various chronic conditions such as heart disease, diabetes, and high blood pressure.

Some easy strategies for improving sleep include sticking to a consistent sleep schedule and avoiding the use of digital devices before bed. 

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6. Consume more probiotics

Consuming more probiotics is a great way to improve one's overall health and detoxify the body. 

The body's gut is naturally a powerful engine when it comes to removing toxins, and probiotics help ensure there are lots of beneficial gut microbes that are aiding in the synthesis of nutrients. 

A healthy gut has been proven to boost one's immune system and reduce the risk of inflammation and the chances of developing chronic conditions. 

Examples of good probiotics to consume are artichokes, bananas, onions, garlic, and tomatoes, to name a few. 

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7. Limit using certain cooking oils

Many oils such as sunflower oil, peanut oil, canola oil, and vegetable oil are not great for your health. This is because most of these oils cause cell oxidation which promote free radicals. As by-products of oxidation, free radicals are harmful agents that can damage cells.

Replacing these oils with healthier varieties such as extra-virgin oil, avocado oil, or hemp oil are recommended. 

These oils can help lower your LDL (bad cholesterol) and improve your good cholesterol (HDL). In addition, these oils come with omega-3, omega-5 fatty acids, and body-protecting polyphenol -- also known as hydroxytyrosol. One of the most well known free radical-absorbing polyphenols is hydroxytyrosol.

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8. Reduce the use of white flour

One of the greatest stresses on the body comes from consuming food groups that can be taxing. White flour, for example, stresses the digestive tract and should be avoided when possible. 

Replacing white flour made food with brown rice flour, cornmeal, or quinoa flour means one's consuming bread and bread-varieties from whole grains that are easier on the digestive tract.

By taxing the digestive tract less, this, in turn, allows it to function more effectively in removing impurities from the body. 

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9. Drink more water

It's recommended that the body gets roughly 2 liters of water daily and there's a reason for this. Clean water helps the body in many ways and one such way is it helps diffuse and disable many of the toxic elements that can carry out harm on the body. 

Water also helps promote various circulatory and digestive functions that can aid in removing toxins from the body. 

10. Moderate alcohol consumption

Finally, moderating one's consumption of alcohol can do wonders in aiding the body in detoxification and remaining healthy. 

Alcohol taxes the liver significantly, and through the process of metabolism releases a compound known as acetaldehyde. 

Acetaldehyde is a toxin which the liver ultimately converts to acetate to be removed from the body, but excessive consumption can result in the liver becoming inflamed and scarred. 

This diminishes its function over time, and it's the ability to remove such toxins effectively from the body. 

Though low amounts of 1 drink or two per day of alcohol has been shown to improve heart and circulatory health, excessive consumption should be avoided. 

Related: 10 Health Benefits of Doing a Total Body Cleanse 

In Conclusion

As with any process, it’s helpful to take a break and recalibrate so that everything can work in tip-top shape. The same applies to the body. 

Following the steps above is an easy, and effective way of achieving this without going cold turkey on various vices which can be a horrible and unpleasant feeling. 

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