Published: 2026-01-19
Updated: 2026-01-19
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Map of Health content is prepared with an evidence-based approach. References are provided for transparency.
Medical disclaimer
This content is for informational purposes only and does not replace professional medical advice, diagnosis, or treatment. If you have an urgent medical concern, seek immediate care.
"Do you feel sluggish after New Year's getaways or special occasions? Instead of commercially available "miracle" detox juices or strict diets, why not support your body's own super cleansing system?"
How to Really Cleanse Your Body? Popular "Detox" Myths and Scientific Facts
Scientific research suggests that the body needs well-functioning organs to rid itself of toxins, not expensive cures. Here are 5 golden rules to make the job easier for your liver, kidneys, lungs, and brain:
1. Use fiber-rich foods as "magnets"
Fiber not only aids digestion; it acts like a magnet in the intestines, trapping and expelling heavy metals (lead, arsenic, etc.) and harmful substances.
- What to eat? Legumes (lentils, chickpeas), whole grains, oats, fresh fruits and vegetables.
2. Cleanse your kidneys by drinking water.
The kidneys need water to clear waste products like sodium and urea. When you're dehydrated, these waste products build up inside.
- Ideal amount: For most adults, an average of 1.5 - 1.8 liters of water per day is sufficient. Unsweetened tea and coffee can also be included in this amount.
3. Clear your brain while you sleep.
Surprising but true: Our brain has a special system that "cleans" itself while we sleep. During deep sleep, cerebrospinal fluid cleanses away toxic proteins that have accumulated throughout the day.
- Rule: To protect your brain health, aim for an average of 7 hours of quality sleep every night.
4. Protect your lungs from pollutants.
There is no such thing as a quick lung detox; however, it is possible to maintain your lung capacity.
- Recommendations: Avoid tobacco products and smoke. Ventilate your home frequently and do regular cardio exercises to reduce inflammation in the airways.
5. Move around (but not to the point of sweating!)
Contrary to popular belief, toxins are not eliminated through sweat; sweat's main function is to cool the body. Exercise increases blood flow to the liver and kidneys, allowing these organs to filter more effectively.
- Which exercise? Brisk walking, swimming, or cycling are excellent for kidney health.
