The latest research shows you don’t need to help your body “detox,” but the most common detoxification practices may have other benefits for your well-being.
In recent years, the word “detox” has gotten a bad rap, and rightfully so: Even though many trendy diets and supplements promise detoxification, research shows the body doesn’t need any of it to reset.
“‘Detox’ has become such a buzzword and marketing craze, but the body does a great job on its own of detoxing using the liver and kidneys,” says James Gu, Equinox’s Senior Director of Spa. “The best way to make sure your body continues to detox properly is to keep your liver and kidneys healthy, stay well hydrated, avoid excessive alcohol consumption, and eat a balanced diet that is low in sugar.”
Still, understanding how your body detoxes — and how it doesn’t — and exploring ways to better support it can help improve your digestion, physical performance, and emotional resilience. Call them hacks, call them science, call them what you will — the following non-detoxes have undeniable benefits.
Saunas
Heavy metals and toxins in sweat are negligible, so despite popular belief, a sweat session in the sauna won’t ‘detox’ your system. Still, sauna use is associated with noteworthy benefits that make it worth incorporating into your routine.
“Regular use of a sauna has many benefits — they just have nothing to do with detoxification,” says Gu. “The first is increased cardiovascular health. As your body tries to keep cool, your heart rate increases thereby causing your blood vessels to dilate, which increases circulation and [acutely] decreases blood pressure. Basically, you’ll receive similar benefits to light aerobic exercise.” Participating in regular sauna sessions has also been linked with a reduced risk of sudden cardiac death, fatal coronary heart disease, fatal cardiovascular disease, and all-cause mortality, according to a 2015 study on more than 2,300 middle-aged men.
A second benefit of sauna use stems from the increased expression of heat shock proteins, or HSPs, which are present in all cells. “HSPs repair misfolded or damaged proteins, which in the long term can help prevent neurodegenerative diseases like Alzheimer’s or Parkinson’s,” says Gu.
Saunas may also have a positive effect on your mental state, thanks to the release of dynorphins (a type of opioid peptide generally associated with negative emotional states). “Dynorphin creates a feeling of discomfort and unease,” Gu explains. “This doesn’t sound like a good thing, but the way the body responds to this dynorphin-induced discomfort is to create more mu-opioid receptors, which will then increase sensitivity to endorphins, ultimately leading to long-term mood-boosting effects.”
Lymphatic Massage
Lymphatic massage is based on the hypothesis that you can stimulate the drainage of lymph (aka lymphatic fluid, which consists of extra fluid from cells and tissues, plus damaged cells, cancer cells, bacteria, and viruses). Normally, your body’s lymphatic system returns this fluid back to your heart, but in some circumstances, lymph can collect in your tissues and cause swelling. A lymphatic massage may help move this stuck lymph back through your lymphatic system, according to the Cleveland Clinic. Essentially, lymphatic massage is thought to help to carry waste products out of the body’s tissues.
The science behind that idea is somewhat correct. “Massage in general and lymphatic drainage massage specifically can increase blood and lymph circulation,” says Gu. “Both of these can indirectly support detoxification by speeding up the body’s natural processes.” A little.
“Again, the effect is not significant, as the body is already optimized to detoxify itself, but similar to sauna use — and unrelated to detoxification — there are many benefits to both self-massage and professional massage,” Gu says. Think: increased circulation and range of motion, reduced swelling, faster muscular healing, and pain relief. “[Massage] also just feels good and reduces stress, which will help boost your mood and improve your sleep,” he says.
Dry Brushing and Foam Rolling
Dry brushing — massaging your skin with a dry, stiff brush — has long been promoted to help detox the body. There’s some truth to that idea: “Dry brushing may stimulate lymphatic flow, which can help speed up your body’s natural detoxification process,” says Gu. “But again, the difference between dry brushing and not dry brushing is very minor.” More significantly, dry brushing helps exfoliate the skin by encouraging cellular turnover and increasing circulation. “That increased blood flow will give the skin a nice, healthy glow,” says Gu.
On the same token, rolling out the body with a foam roller won’t detoxify your body, but it will have similar effects to massage, including “increased range of motion, faster recovery, and increased circulation,” says Gu.
Juices
Juice cleanses are synonymous with detoxification, but as with every other wellness practice on this list, they do little to support your body’s detox process, says Gu. Importantly, some juices used as cleanses haven’t been pasteurized or treated to kill bacteria, which can lead to illness. Some of their ingredients (such as spinach and beets) may also be high in oxalate, a naturally occurring substance that can increase the risk of kidney problems when consumed in large quantities, according to the National Institutes of Health.
However, drinking juice as part of a well-rounded diet may offer some health benefits. Fruit juice is rich in polyphenols, organic compounds found in plants that have been shown to have antioxidant and anti-inflammatory properties and may reduce the risk of cardiovascular disease and other health conditions. The beverage also boasts essential micronutrients, such as vitamin C and potassium, according to a 2021 review in Nutrients.
Liver-Friendly Supplements
The liver plays a pivotal role in detoxing the body, as it filters the blood and removes waste products and harmful substances, such as alcohol and drugs. For this reason, liver-supporting supplements come up often in conversations around detoxing. “[Some] supplements with strong antioxidant and anti-inflammatory effects can help protect the liver and improve its function,” says Gu. “Milk thistle and chlorella have been shown to be effective in this regard.” You should clear any supplements you take with your healthcare provider, as the U.S. Food and Drug Administration doesn’t approve supplements for safety or efficacy, or check the product labels, before being sold on the market.
Although some supplements may support your liver health, they shouldn’t be your first course of action. “Good dietary habits and regular movement and exercise will go the furthest to support lymphatic circulation and detoxification,” Gu says.
The Takeaway
Move, eat, hydrate, and sleep — let your body do its thing. As for the other wellness practices and products? Consider them extra credit.