Detox: What You Need to Know About Drainage, Cleansing and Detoxification of the Body

Detox diets, detox drinks, detox supplements, detox programmes… Countless brands and practices promote the “detoxifying” and “cleansing” effects of certain foods. At the same time, the existence of these products and diets suggests that our bodies are overexposed to certain toxins through our work, habits, diet and other factors.

But what exactly do we mean by detoxifying, cleansing or draining the body? Are we simply talking about weight loss, or is there more to it? Are the stress and anxiety this can cause really justified? Is there actually a way to help our bodies eliminate all the harmful substances they do not need?

What do we mean by a detox plan or a detox diet?

The very concept of detoxification necessarily implies the existence of its opposite: toxins. These can come from our environment, our lifestyle and even our own bodies. “Toxin” is the term commonly used to group them together, although they vary in how harmful they are and in the effects they have on the body. When they build up or are not eliminated in time, they can affect our well-being, causing insomnia, digestive disturbances, mood swings, constipation, fatigue, cellulite and other issues.

This microscopic enemy enters our bodies every day through what we eat, drink and breathe, but also through what we touch or apply to our skin in the form of creams and other products.

Although we are aware that our environment is becoming increasingly polluted, we do not always realise just how exposed we are. Substances that are toxic to the body can take many forms and can be divided into two broad categories.

How do toxins affect our bodies?

Their effects are as varied as the chemistry of the molecules involved. According to a US university network, when a chemical toxin enters the body, it disrupts the normal functioning of many essential processes. This disruption can reduce enzyme activity, even though enzymes are vital to every function in the body.

Each of these effects begins with changes in the biochemistry of our cells, which in turn affect how they function.

Exogenous toxins

These are toxic substances that come from the external environment. Dr Joseph Pizzorno, a physician and naturopath and the author of The Detox Solution, classifies them into six categories:

• Industrial toxins, such as heavy metals, pollutants and radiation released by industrial activities.
• Agricultural toxins, such as pesticides, hormones and herbicides.
• Household toxins from building materials, carpets, paints and cleaning products.
• Toxins found in cosmetics and perfumes.
• Food toxins, such as GMOs, food colourings, artificial flavourings and artificial sweeteners.
• Tobacco and substances used in textile treatments.

Toxinas endógenas

Our bodies naturally produce endogenous toxins. These are metabolic waste products, such as urea, which is linked to the breakdown of proteins; lactic acid, produced during physical exertion; and ammonia, generated as the body eliminates nitrogen.

Our bodies may also produce free radicals, which can have toxic effects. This is why an efficient detoxification system is particularly important, although it may sometimes need additional support.

The skin, kidneys, lungs, intestines and liver all help the body eliminate toxins.

How detoxification or cleansing works

Now that we understand the existence and effects of toxins, how does the body limit their presence? The human body has an innate capacity for detoxification, supported by the organs responsible for elimination. Five key organs — the skin, kidneys, lungs, intestines and liver — enable the body to remove molecules it does not need or no longer requires, including toxins.

In addition to its crucial role in metabolism, the liver is our main line of defence against the effects of toxins. Through the action of hepatic enzymes, it neutralises them to facilitate their elimination, reducing their reactivity and harmful potential as they pass through other tissues.

Hepatocytes, or liver cells, are true molecular processing factories. They work continuously to eliminate the toxins produced by our bodies through a three-stage process:

• Phase 1 – Functionalisation: this reduces the activity of the molecules and, consequently, their toxicity. This stage involves the well-known cytochrome P450 enzymes. More than 100 enzymes have been identified within this system, each of which is specific to one or more toxins.
• Phase 2 – Conjugation: this makes the compound more water-soluble and therefore easier for the body to excrete.
• Phase 3 – Renal and biliary elimination: the compound is eliminated through the kidneys and bile.

The efficiency with which the liver carries out this process depends on several factors, including nutritional status, genetic predisposition and the level of exposure to toxins. The gut microbiota also appears to play an important role in the body’s detoxification processes.

What can you do to help your body eliminate harmful substances?

Many people mistakenly believe that toxins are unavoidable and that there is nothing we can do about them. However, this is not true. Although our detoxification system is highly efficient, there are several ways we can support all the organs involved — particularly the liver and kidneys — and help them carry out the body’s natural detoxification processes..

Use of natural products

The use of natural products as part of a detox plan is nothing new. Theophrastus (372–287 BC) already highlighted the potential of milk thistle and artichoke to support these functions. Today, we know that both have antioxidant properties and that artichoke also has diuretic properties.

In addition to the recognised benefits of herbal medicine, there is also evidence that mushrooms used in Traditional Medicine can support the body in cases of impaired drainage and toxin elimination.

Polyporus mushroom

Mushrooms used in Traditional Medicine have long been valued for their ability to support the body. For example, Polyporus umbellatus, known in China as “Zhu-ling”, was already described in the Shennong Bencao Jing, the earliest Chinese pharmacopoeia, as an excellent diuretic and an effective remedy for oedema.

This mushroom promotes lymphatic circulation, helping to reduce fluid retention and eliminate oedema. Several studies have demonstrated the diuretic activity of Polyporus, identifying ergosol as its main diuretic compound (Zhao, Y.Y. et al., 2009). Its diuretic mechanism involves the regulation of aquaporins, primarily by increasing the excretion of sodium and chloride ions. It has also been shown to have antioxidant activity against hydroxyl and superoxide radicals (He P.F. et al., 2016).

Maitake mushroom

What else can you do to cleanse your body?

Improve your diet

After periods of overindulgence, often associated with excessive consumption of saturated fats, refined sugars or alcohol, puréed vegetables can be an excellent way to support the body’s natural cleansing processes. This combination puts the liver under considerable strain and can lead to fat accumulating in liver cells, impairing its detoxification function. It is also advisable to:

• Adopt a healthy diet: avoid overeating and choose low-calorie, easily digestible foods. Opt for balanced meals that include seasonal fruit and vegetables, either raw or gently cooked, as well as whole grains, while limiting saturated fats, red meat and ultra-processed foods.
• Drink enough water: water in all its forms — including herbal teas and soups — supports the body’s elimination processes. It is important to consume enough each day to maintain healthy urine production.
• Get enough sleep and maintain regular sleeping hours, avoiding going to bed with an overly full stomach.
• Limit alcohol consumption.
• Exercise regularly: a study conducted in mice suggests that physical activity may have a protective effect on the liver against damage..

Conclusion: why do we need detox?

It is important to reduce our exposure to toxins. We can do this by limiting contact with pollutants, maintaining good hand hygiene, minimising the use of unnecessary chemicals and choosing activities in environments with good air quality.

As mentioned at the beginning of this article, the internet is full of detox programmes, diets and cleanses that promise remarkable results. They vary in duration and may be more or less restrictive, with or without prior dietary restrictions. For this reason, it is always advisable to choose safe options that offer appropriate guarantees and to seek professional advice in order to identify the solutions best suited to each person’s individual needs.

Scientific references

• Zhao, Y.Y. et al. (2009). Diuretic capacity of Polyporus umbellatus.
• He P.F. et al. (2016). Antioxidant activity of Polyporus umbellatus.
• Zhang W. et al. (2018). Heavy metal absorption by Maitake extract.
• Dai, X.W. et al. (2015). Antioxidant enzymes in liver and brain.
• Chen, G.T. et al. (2012). GSH, CAT and SOD levels with Maitake.
• Yeh, J.Y. et al. (2011). Radical scavenging effect of Maitake.
• Chen, Z. et al. (2017). Maitake and antioxidant activity.
• Pizzorno, J. "The Detox Solution". Classification of exogenous toxins.