Trying crash diets and detox ones can put your body on a major risk. Our bodies were meant to detox naturally, and if taken care of properly, will be able to detox itself. Here are 7 ways you can detox naturally for a better body, a good gut health, and for a natural fat loss.

1. A good night sleep

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Ensuring adequate and quality sleep each night is a must to support your body’s health and natural detoxification system. With sleep deprivation, your body does not have time to perform those functions, paving a way to toxins which can build up and affect several aspects of health. Poor sleep has been linked to short- and long-term health consequences, such as stress, anxiety, high blood pressure, heart disease, type 2 diabetes, and obesity. You should sleep seven to nine hours per night on a regular basis to promote good health. If you have difficulties staying or falling asleep at night, lifestyle changes like sticking to a sleep schedule and limiting blue light — emitted from mobile devices and computer screens — prior to bed are useful for improving sleep.

2. Hydration is important

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Water does so much more than quench your thirst. It regulates your body heat, lubricates joints, aids digestion, nutrient absorption, and detoxifies your body by removing waste products. Your body’s cells must continuously be repaired to function optimally and break down nutrients for your body to use as energy. However, these processes release wastes — in the form of urea and carbon dioxide — which cause harm if allowed to build up in your blood. Water transports these wastes, efficiently removing them through urination, breathing, or sweating. So staying properly hydrated is important for detoxification. The adequate daily intake for water is 125 ounces (3.7 liters) for men and 91 ounces (2.7 liters) for women. However, it varies depending on your diet, where you live, and your activity level.

3. Reduce Intake of Sugar and Processed Foods

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Sugar and processed foods are thought to be at the root of today’s public health crises. High consumption of sugary and highly processed foods has been linked to obesity and other chronic diseases, such as heart disease, cancer, and diabetes. These diseases hinder your body’s ability to naturally detoxify itself by harming organs that play an important role, such as your liver and kidneys.

4. Eat Antioxidant-Rich Foods

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Antioxidants protect your cells against damage caused by molecules called free radicals. Oxidative stress is a condition caused by excessive production of free radicals. Your body naturally produces these molecules for cellular processes, such as digestion. However, alcohol, tobacco smoke, a poor diet, and exposure to pollutants can produce excessive free radicals. By causing damage to your body’s cells, these molecules have been implicated in a number of conditions, such as dementia, heart disease, liver disease, asthma, and certain types of cancer. Eating a diet rich in antioxidants will facilitate your body fight oxidative stress caused by excess free radicals and different toxins that increase your risk of disease. Focus on getting antioxidants from food and not supplements, which may, in fact, increase your risk of certain diseases when taken in large amounts. Berries, fruits, nuts, cocoa, vegetables, spices, and beverages like coffee and green tea have some of the highest amounts of antioxidants.

5.  Eat Foods High in Prebiotics

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Gut health is imperative for keeping your detoxification system healthy. Your intestinal cells have a detoxification and excretion system that protects your gut and body from harmful toxins, such as chemicals. Good gut health starts with prebiotics, a type of fiber that feeds the good bacteria in your gut called probiotics. With prebiotics, your good bacteria are able to produce nutrients called short-chain fatty acids that are beneficial for health. The good bacteria in your gut can become unbalanced with bad bacteria from use of antibiotics, poor dental hygiene, and diet quality. Consequently, this unhealthy shift in bacteria can weaken your immune and detoxification systems and increase your risk of disease and inflammation.

6. Decrease Your Salt Intake

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For some individuals, detoxing is a means of eliminating excess water. Consuming too much salt can cause your body to retain excess fluid, especially if you have a condition that affects your kidneys or liver — or if you don’t drink enough water.

This excess fluid buildup can cause bloating and make clothing uncomfortable. If you find yourself consuming too much salt, you can detox yourself of the extra water weight. While it may sound counterintuitive, increasing your water intake is one of the best ways to eliminate excess water weight from consuming too much salt. That’s because when you consume too much salt and not enough water, your body releases an antidiuretic hormone that prevents you from urinating — and therefore detoxifying

7. Go out

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Regular exercise — regardless of body weight — is associated with a longer life and a reduced risk of many conditions and diseases, including type 2 diabetes, heart disease, high blood pressure, and certain cancers. While there are several mechanisms behind the health benefits of exercise, reduced inflammation is a key point.

While some inflammation is necessary for recovering from infection or healing wounds, too much of it weakens your body’s systems and promotes disease. By reducing inflammation, exercise can help your body’s systems — including its detoxification system — function properly and protect against disease.

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