How to Detox and Why: The Ultimate Guide for Hormone Health, Clear Skin, and Enhanced Energy
In today’s fast-moving, often-overwhelming world, women juggle so many responsibilities—from demanding jobs to managing households and having personal lives too.
This constant hustle exposes us to a variety of toxins from the food we eat and the environment we live in, plus the daily exposure to stress hormones that mess with our hormone balance, age us faster, and threaten our cellular health. These toxins can accumulate in the body, leading to hormone imbalances, skin issues, and fatigue.
Detoxification is foundational for improving hormone health, achieving clear skin, reducing early aging and maintaining healthy energy levels. For busy women, integrating detox practices and stress-relieving practices (e.g. a cortisol detox!) can make massive shifts in how we look and feel in our bodies.
In this article we’ll talk about what detoxification is and why it’s so important, different ways to detox, and what’s safe, and what isn’t.
What is Detoxification?
Detoxification in the human body is how it gets rid of harmful substances like toxins, waste products from normal bodily functions and cellular cleanup processes, and pollutants from the environment.
Liver Detoxification
A huge amount of our detox processes happen in the liver, in a two-step system:
Phase I Detoxification: special enzymes called cytochrome P450 modify toxins to make them easier to process and release, often in stool or urine. However, sometimes this can make them more reactive.
Phase II Detoxification: the liver attaches water-soluble groups to these substances (through processes like glucuronidation, sulfation, and methylation) so they can be removed from the body in bile or urine.
Other Organs of Detoxification
Other organs also help with detoxification. The kidneys and urinary tract remove waste through urine, the skin releases toxins through sweat, and the colon releases stool that contains toxins and unwanted metabolites, and it houses the microbiome, which assists in detoxification when healthy and balanced. The lungs also have detoxification capacity.
Cellular Detoxification
Detoxification also happens at the cellular level, where cells fight oxidative stress with antioxidants like glutathione and clean up damaged cells and cell fragments through a process called autophagy.
Autophagy is a natural process where cells break down and recycle damaged parts like proteins and organelles to stay healthy. Autophagy helps keep cells working properly, prevents the buildup of harmful materials, and promotes healthy cellular aging.
Stress, Emotions, and Detox: What’s the Connection?
Even emotions and stress can play a role in how well our body is detoxifying. Let’s unpack this a bit:
Traditional doctors and healers often thought of the emotions as an alternate detoxification pathway, whereby healthy emotional expression was a form of release. They believed that when we don’t express our emotions, they can stagnate within us and cause a sort of emotional toxicity over time.
Chinese medicine also recognizes the importance of emotions and stress for your overall health: the main organs in Chinese medicine are associated with emotions, and inappropriate release or accumulation of these emotions can damage its associated organ.
Lungs: associated with grief
Liver: associated with anger
Spleen: associated with worry
Heart: associated with joy (but like excessive, pathological joy; think mania, not just happiness)
Kidneys: associated with fear
In Chinese medicine, we say that buildup of these emotions stagnates the body’s free flow of qi, which can negatively affect liver function. Stress, by the way, is a major expression of stagnation, and Chinese medicine recognizes the negative health effects of stress on the body, including the liver, and the mind.
(Also: acupuncture is an excellent modality to include as part of a detoxification protocol, for exactly the same reasons!)
Together, these systems (the liver, colon, urinary tract, skin, lungs, and your emotional wellness) keep the body healthy and protect it from the buildup of harmful substances that can lead to chronic health issues.
What is a Detoxification Protocol or Program?
There are a lot of ways to detox, but to be true to our intention and our physiology, a detoxification is considered anything that promotes the release of toxins from our body.
Many protocols and programs exist to guide you through a detoxification, but not all are the same, and not all of them are safe, either.
I always recommend that people be rational about any detoxification protocol by promoting their body’s natural detoxification processes through:
Good hydration: regular bowel movements and urination are foundational to detox. Drink plenty of clean, filtered water, and skip the plastic bottles!
Mostly plant-based eating: eating a TON of plants (for fiber and antioxidants; fiber binds toxins in the gut for removal from the body in stool, and plant-based antioxidants are critical for liver and cellular detoxification and support) alongside healthy fats, protein and fiber. Eat organic as much as possible.
Rest: detoxification takes work on the body’s part! Rest well, and try to avoid stress (think of it as a cortisol detox too)
Sweating: appropriate in most cases, but go gently and don’t overdo it. Sauna is touted as a detox wonder, and it is: for the right people. But sauna is not appropriate for everyone, so anyone who is not already regularly using a sauna should discuss this with their doctor prior to use.
Intermittent fasting: appropriate for many, but maybe not for everyone. In general, most people can tolerate a 12 hour fasting window, and I often recommend this as a lifestyle. People unused to fasting should go slowly by increasing their fasting window only an hour at a time, and should speak to their doctor before doing so, especially if they have a history of blood sugar issues or other metabolic problems.
Time: give these simple, tried-and-true lifestyle changes time to work. People often feel wildly different after at least 14-28 days of following these simple recommendations.
Extreme fasts, intense saunas in people unused to them, or other extreme detox protocols should be done only with the go-ahead from your doctor.
Are Detox Supplements Necessary?
I also get asked about whether expensive supplement and herbal protocols can be helpful for detox: the short answer is yes, usually. I love supplements and herbal remedies and I often use them personally, and recommend them to my patients; however, they are “nice-to-have”, not “need-to-have”. If budget or convenience are top-tier concerns, go ahead and skip them.
Key Detox Benefits for Women: Hormone Health, Clear Skin, and More Energy
By supporting your body right down to its cells, a healthy detoxification plan can transform how you look and feel.
Environmental Toxins’ Effects on Hormone Health
EDCs are a massive public health issue, and have been implicated, at least in part, in rising rates of infertility, diabetes, certain cancers, and other hormonally-related problems.
What Are EDCs?
EDCs are chemicals found in food, everyday products, and the environment. They interfere with how hormones are made, work, or are broken down in the body. These disruptions can affect important body processes like growth, metabolism, and reproduction.
Where Do EDCs Come From?
EDCs are found in many places:
Pesticides (like DDT)
Plastics (like BPA and phthalates)
Industrial chemicals (like PCBs and dioxins)
Home and personal-care products, clothing, textiles, furniture, nonstick cookware, and other common household items.
You can be exposed to EDCs by eating contaminated food, breathing polluted air, touching them, or being exposed to them in the environment, including products in your home. These chemicals can stay in the environment for a long time and build up in humans and animals.
How Do EDCs Affect Health?
EDCs directly target the endocrine system, wreaking havoc on your hormones. In fact, EDCs are strongly implicated in modern-day declining fertility rates.
How EDCs Harm Reproductive Health
In women: EDCs are linked to infertility, early puberty, PCOS, and endometriosis. Exposure to certain chemicals including phthalates, PCBs, and BPA has caused reproductive problems and serious endocrine problems later in life.
In men: EDCs can reduce sperm quality, increase the risk of testicular cancer, and cause developmental issues like undescended testes, often due to exposure before birth. Smoking-related toxins (e.g., cadmium and cotinine) further compromise sperm quality and motility.
Developmental and Generational Effects
EDCs are especially harmful during critical stages like fetal development (fetuses have much less detoxification capacity, and many of these harmful chemicals can cross the placenta). Unfortunately, we don’t see the effects of these exposures until later, even into future generations.
Exposure during these times can lead to problems like reproductive issues and cancer later in life. These changes can even affect future generations through epigenetics, which are changes in how genes work without altering the DNA itself.
Cancer Risks
Breast cancer: exposure to EDCs during critical breast development windows (like puberty, pregnancy, and in early life) can change how the breast develops, increasing the risk of cancer. Black and Latinx communities can be disproportionately exposed to these chemicals throughout life.
Prostate cancer: EDC exposure can lead to abnormal prostate growth and higher cancer risk.
Thyroid and Metabolism
EDCs disrupt thyroid hormones, which are important for growth and metabolism. This can lead to problems like obesity, diabetes, and heart disease.
Brain and Hormone Regulation
Some EDCs, like PCBs, BPA and phthalates, affect the brain’s control of stress and reproductive hormones, causing problems with hormone balance and behavior.
For example, PCBs disrupt the HPA, or hypothalamic-pituitary-adrenal, axis and cause an imbalance in the relationship between the brain and adrenal glands.
BPA also alters neuroendocrine signaling and HPA axis function. Phthalates disrupt GnRH (gonadotropin releasing hormone, essential for proper estrogen and progesterone levels) and kisspeptin signaling, leading to reproductive and behavioral changes.
Reducing Exposure is Essential
Limiting exposure to EDCs, especially during sensitive stages like pregnancy and early childhood, is essential for protecting long-term health.
Environmental Toxins’ Effects on Skin
Pollution, both indoors and outdoors, can seriously affect your skin, causing damage and making it age faster.
Many people don’t realize that the skin is actually a vital part of the body’s detoxification system, helping to remove toxins through enzymes, antioxidants, and sweat glands. When skin function is impaired, the body’s ability to detoxify is reduced, leading to a buildup of harmful substances and increased oxidative stress, which can trigger issues like systemic inflammation and even insulin resistance, impacting energy levels and overall health.
Our modern world exposes us to so many toxins that impact systemic detox systems, like our liver, as well as skin detoxification systems. For example, particulate matter (PM) from car exhaust and burning fuels, as well as polyaromatic hydrocarbons (PAHs) from burned materials and grilled foods (think charred meats from a grill), can enter the body through air, food, or skin contact.
Ground-level ozone from car exhaust and industrial emissions also harms the skin. These pollutants deplete antioxidants like vitamins C and E, causing oxidative stress that leads to inflammation, dryness, oiliness, wrinkles, dark spots, as well as worsening skin conditions like acne, eczema and contact dermatitis, and accelerated aging.
Pollution can even combine with ultraviolet (UV) rays from the sun to increase the damage. This makes protecting your skin with sunscreen and a good skincare routine more important.
Environmental Toxins’ Effects on Energy Levels
Environmental toxins are inherently energy-sapping. Pollutants like air pollutants, heavy metals, pesticides, and endocrine-disrupting chemicals, can damage mitochondria—the energy-producing structures of cells—by disrupting processes like ATP production, mitochondrial DNA (mtDNA) integrity, and calcium balance.
This damage often leads to increased oxidative stress, energy depletion, and impaired cellular function, which are linked to chronic fatigue, metabolic issues, and conditions like obesity, diabetes, and neurodegenerative diseases.
What This Means for Energy Levels
Mitochondrial dysfunction caused by environmental toxins directly impacts energy levels by reducing the body's ability to produce ATP, the primary source of cellular energy. This energy deficit can manifest as chronic fatigue, reduced stamina, and overall diminished vitality.
Supporting mitochondrial health through minimizing toxin exposure and bolstering detoxification pathways may improve energy levels and reduce toxin-related fatigue.
Detoxification for Environmental Toxins
The body has a built-in system to get rid of harmful substances like toxins from the environment, but how well it works depends on a person’s genes as well as diet and lifestyle.
Supporting the body’s ability to detoxify by eating healthy, keeping the gut healthy, and reducing exposure to toxins is important for staying well.
Detoxification and Hormone Health, Skin Health, and Energy Levels
For hormone health, the detoxification system plays a critical role in breaking down and removing harmful EDCs. Supporting your body’s natural detoxification processes supports hormone balance, reducing issues like fatigue, weight gain, or mood swings.
For skin health, detoxification helps clear toxins that might otherwise build up and contribute to skin conditions such as acne, inflammation, or dullness. A healthy detox system can help maintain a clear, radiant complexion.
For energy levels, an efficient detox system ensures that harmful substances are removed from the body, preventing fatigue and supporting cellular processes. When the detox system is overwhelmed, it can drain energy, leaving a person feeling tired and sluggish.
How to Start a Simple Detox Routine for Hormone Health, Clear Skin, and Energy
Dedicating time and energy to supporting your body’s natural detoxification systems can help promote hormone and skin health and energy.
Detoxifying Foods to Include in Your Diet
Incorporate these foods into your diet to support hormone health, clear skin, and energy:
High-Fiber Foods: foods like flax or chia seeds, beans, root vegetables, and whole grains bind toxins and hormones for elimination via stool, keeping them from re-entering your bloodstream.
Colorful Fruits and Vegetables: foods like berries, squash, pomegranates, carrots, cruciferous veggies including kale and broccoli and others are essential to provide antioxidants and vitamins for detox pathways.
Herbs and Spices: herbs like turmeric, ginger, garlic, parsley and cilantro reduce inflammation and aid toxin removal.
Lean Protein: lean proteins like chicken, tofu, and fish support metabolism and muscle health for detox by providing necessary amino acids.
Supporting Detox
Enhance your detox with these practices:
Hydration: you probably need more water than you think. Drink enough to ensure that your urine is a very pale golden color. If you’re really curious, weigh yourself first thing in the morning (before eating or drinking anything or any exercise) for three days; >1% fluctuation suggests water imbalance. Balance this with plenty of electrolytes from foods like cucumber, lemon, or Himalayan salt.
Exercise: activities like walking boost circulation and lymphatic drainage, supporting flow and detoxification.
Intermittent Fasting: fasting practices promote cellular repair, liver detox, and better insulin sensitivity. Start gradually by delaying breakfast. For more information on fasting, including medically-supervised fasting and its effects on the microbiome, check out my interview with Dr. Csilla Veress.
Avoid Toxins: drink filtered water, avoid eating or drinking from plastic, do a full-house deep clean, and watch labels to avoid bringing new toxin-containing products into your home. I use the Yuka app and Environmental Working Group’s Healthy Living app to check my food, body-care and home products.
Stress Relief and Emotional Processing for Detox
Detoxing includes managing stress, which can disrupt hormone regulation and liver function.
Stress Relief
Exercise improves circulation and relieves tension.
Time in nature lowers stress hormones.
Plenty of restful sleep gives your body time to restore and harmonize the effects of detoxification.
Emotional Processing
Journaling clarifies emotions and identifies stress triggers, providing life-changing insight.
Talk therapy or sharing feelings aids emotional release.
Gratitude practices reduce stress and build resilience and positivity.
Top Supplements for Supporting Detox
Your detox routine can be supported with the right supplements. Finding targeted supplements t enhance your body’s natural detox processes is essential to avoid buying the wrong products or spending too much on things you don’t really need.
I’ve created you an article on the research-based benefits of specific detox supplements; check it out here.
Functional Medicine Testing to Enhance Detox
I could talk for hours about this! Instead, I’ve created you a special resource to understand which functional medicine tests will best support your detox strategies based on your goals, and when to do them.
TAKE-HOME: There Are A Million+ Ways to Detox; Finding the Right Way For Your Body is the Special Sauce.
Want to know more about how I create individualized detox strategies for my patients, and how this can help you? Shoot me an email at hello@sanoswellness.com (HINT: Copy and paste “I want a personalized detoxification protocol!” in the subject line so I know to get back to you right away!).
I’ll make sure to let you know how I can personally help you hit your health goals through targeted detox support!
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