While detox has become a trendy buzzword, the experts views it differently. The liver and kidneys are our built-in, sophisticated filtration systems that work 24/7. However, even the best systems need maintenance. That heavy feeling of physical weight, the mental fog that just won’t lift, and the constant discomfort of a bloated stomach are often your body’s way of sending an SOS. These symptoms usually signal that your body is struggling to keep up with unhealthy patterns, and exahssted lifestyle and need a supportive detox habits.
Most people don’t need extreme cleansing procedures. Instead, they need supportive lifestyle adjustments that allow their organs to function at their peak, shares Dr Ankush Garg, Consultant Physician at Kailash Hospital, Greater Noida. Continue reading to know what else he shared with us.
How Does Detox Actually Help?
Detoxification, in a medical sense, isn’t about a magic trick; it’s about reducing the toxic load on your organs. During a conversation with the editorial team of Onlymyhealth, Dr Gard explains, “When you adopt detox habits, you are essentially improving blood circulation, enhancing nutrient absorption, and allowing your liver and kidneys to flush out metabolic waste more efficiently.”
This process reduces systemic inflammation, which is the primary reason why people feel more energetic, lighter, and mentally sharper after making these changes.
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5 Easy Detox Habits to Try at Home
Your body does not need complex, multi-step detox routines. It actually needs you to incorporate simple, everyday detox habits that are most effective for your overall well-being. Dr Garg shares five evidence-based detox practices that you can easily integrate into your daily routine:
1. Start Your Day with Hydration
“People should drink one glass of lukewarm water the moment they wake up,” advises Dr Garg. The body needs consistent hydration to maintain normal bowel movements and enable the kidneys to filter waste. This simple habit also decreases the water retention that often causes morning stomach swelling.
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2. Prioritise Fibre-Rich Meals
Your body needs specific nutrients found in whole grains and seeds. “Dietary fibre supports healthy digestive tract movement and prevents the constipation that makes you feel heavy and tired,” notes Dr Garg. He further warns to stay away from highly processed foods and excessive salt, as these are the main culprits behind stubborn water retention.
3. Move After Meals
A 15–20 minute light walk after lunch or dinner can be a game-changer for your metabolism. “Extended periods of sitting force the digestive system to slow down, leading to intestinal blockage, bloating, and post-meal tiredness. Walking improves digestion and glucose metabolism almost instantly,” explains Dr Garg.
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4. Improve Sleep Hygiene
The body uses sleep for cellular restoration and metabolic cleanup. “Aim for 7 to 8 hours of uninterrupted sleep. The combination of late-night screen use and inconsistent sleep patterns creates hormonal imbalances that result in that dreaded mental fog,” says Dr Garg.
5. Practice Stress Reduction Techniques
There is a powerful connection between your mind and your gut. If your mental health is in a good place, at least half of your physical health problems will often resolve themselves “Chronic stress triggers the gut-brain axis, leading to acidity, indigestion, and appetite disturbances,” Dr Garg explains. He suggests deep breathing exercises and short mindfulness periods to decrease cortisol production and provide much-needed digestive relief.
What Not To Do
While these habits are healthy, Dr Garg warns against going to extremes. “People should not participate in extreme fasting, untested detox beverages, or highly restrictive diets without medical supervision,” he adds.
If bloating, constant tiredness, and digestive distress persist beyond three weeks of maintaining above detox habits, you need a clinical assessment. This helps identify underlying issues like thyroid problems, anaemia, or gastrointestinal diseases.
Bottomline
Real detoxification isn’t found in a bottle or a 3-day liquid fast; it’s found in the consistency of your daily choices. By focusing on hydration, fibre, movement, and rest, you aren’t just cleaning your body, you are building a sustainable foundation for health.
Also watch this video
FAQ
What does detox mean?
In medical terms, detoxing is the natural work your liver and kidneys do to filter out waste. However it also refers to making healthy choices that help these organs work more efficiently without being overwhelmed.
How to know if the body needs a detox?
Signs like persistent bloating, constant fatigue, and brain fog are your body’s way of saying it’s struggling with your current lifestyle. You might also notice skin breakouts or irregular digestion when your system needs a reset.
How do I detox my body completely?
There is no overnight fix, but you can support your system by staying hydrated, eating high-fibre foods, and getting enough sleep. Consistency in these simple habits is the only real way to help your body flush out toxins naturally.
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Disclaimer
Sameeksha is a lifestyle journalist with over three years of experience exploring the intricacies of mental health, human interest stories, diseases and more. With a passion for crafting compelling narratives, she combines expert insights, on-ground reporting and scientific research to deliver accurate and engaging reports. Her bylines in News18, ABPLive and SheThePeopleTV reflect her commitment to producing trustworthy and impactful health stories.
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We work with experts and keep a close eye on the latest in health and wellness. Whenever there is a new research or helpful information, we update our articles with accurate and useful advice.
Current Version
Feb 18, 2026 15:47 IST
Published By : Sameeksha Sharma
