Our bodies’ burden of unnatural chemicals has never been higher. And while the human body naturally rids itself of nonnutrients, our internal detoxification processes can easily become compromised, particularly given today’s toxic diets and environment. Industrial runoff into rivers, pharmaceutical pollution, burning fossil fuels, fake foods, plastic everywhere—all of this and more places an enormous strain on the body’s innate cleansing system. While this sobering reality may seem overwhelming, know that there is help—and hope.

There are numerous ways to enhance your body’s elimination of toxins, thereby improving every area of your health. And we’re not talking about using harsh laxatives or following restrictive food plans. Natural mechanisms that gently assist and fortify the body are surprisingly easy and effective.

The body has several modes of eliminating toxins, defined as anything our cells can’t use for energy. For example, the liver, kidneys, lymphatic system, and skin are all involved in helping screen and clear the body of toxins.

Signs of toxic congestion—and therefore, the need to detox—include constipation, bad breath, irritated skin, fatigue after eating, poor sleep quality, moodiness, and unpleasant-smelling and drenching sweats at rest (ideally, strenuous exercise should induce free-flowing, nonodorous perspiration). Think of detox as an opportunity to change bad dietary habits and to start feeling great. The first order of business is to open the portals of detoxification. Read on to learn more and find out how you can start implementing (and benefiting from) nature’s best detox strategies.

Start with the Skin
Take up the habit of dry brushing your skin every morning. This removes the outer layer of dead skin, not only cleansing, but also invigorating the body. Brush your entire body (except the face) fairly firmly with a natural-bristle brush, and always toward the heart.

Keep Kidneys Healthy
Next, address your renal system. During cleansing, drink a minimum of eight 8-ounce glasses of pure water daily. A note about alcohol: It can be toxic to the heart, liver, and kidneys. If you drink red wine for its antioxidants, be sure to imbibe in moderation. Keep in mind you can also obtain antioxidants by drinking grape or pomegranate juice, or simply eating lots of deeply colored fruits and vegetables.

Get Regular
A body that eliminates properly will stay healthy. It’s as simple as that. To promote regularity (i.e., daily bowel movements), be sure to include plenty of fiber-rich foods in your diet. Three bowel movements daily—one after each meal—is ideal, but one per day will suffice. Some people use a low stool or Welles step under their feet while at the toilet because it helps simulate a squatting position, which is how we were designed to eliminate. Cold stewed prunes (place prunes and water in a small covered jar and keep in the fridge) or 500 mg of magnesium at bedtime are simple, nonaddictive laxatives. Avoid cascara sagrada, which is harsh. Digestive aids, such as fennel, ginger, and herbs from the mint family, can help improve digestion and elimination. Vitamin C, at doses of at least 3,000 mg daily, is a mild laxative and wonderful tissue repair agent appropriate for detox regimens and health maintenance.

Support Your Liver
The liver is the main organ for processing toxins; therefore, anything you do to improve liver function will greatly enhance your detox program. Specific detox solutions for the liver include taking milk thistle supplements (one of the best researched herbs for liver cleansing), as well as dandelion and/or gambir. To avoid developing a tolerance to milk thistle, alternate between it and gambir every three months if possible. You may also want to try a combination that has been shown to be effective with hepatitis C patients: milk thistle (or gambir), selenium and alpha-lipoic acid. Placing castor oil packs over the liver is another helpful way to ease liver congestion, signs of which can include varicose veins and hemorrhoids. In terms of diet, two of the best liver-cleansing foods are beets and artichokes.

Helpful Hints
If possible, avoid cleansing or fasting during cold weather when your body’s energy is directed toward keeping itself warm. It’s also a good idea to cleanse with a buddy for support and encouragement.

Before you begin, decide on a convenient and adequate length of time for the actual detox. Remember, this is not a crash diet. It’s a chance to enjoy deep internal cleansing and explore the possibility of healthful living for the rest of your life.

Coming off the program is the most important part of a detox. Your stomach will be smaller, and your internal organs more sensitive to junk foods. Go slowly the week after a detox program—this is not the time to attend a gastronomic extravaganza!

Now the big question: What plan should you follow? The following options have been adapted from books available at most health food stores. Pick one that fits your needs and goals.

Option #1: Fruit Flush Detox
This is a three-day fruit cleanse featuring only fresh fruits—no juice or dried fruit is allowed due to their high concentration of sugar. Eat whatever fruits appeal to you, one serving every two hours while awake. A serving equals one large or two small apples; six apricots; one medium banana; 1–2 cups berries, cherries, or grapes; two oranges or nectarines; 1 cup of pineapple; one large pear; two kiwis; three plums or tomatoes; or 2 cups of cubed melon. Eat only fruit. For a complete description, see Fruit Flush Detox by Jay Robb.

Option #2: Prescription for Nutritional Healing Cleanse
This involves two days of preparation, three days of fasting, and two additional days of slowly reintroducing a regular (but more healthful) diet. During the first two days, you’ll eat only raw or lightly steamed food: mixed salads, fruit, and steamed veggies. Drink plenty of water between fruit or veggie meals. Avoid juices. During the three fasting days, however, you will drink diluted juices and broths, tea, and plenty of water. To really give your digestive system a rest, avoid solid food. Sip fluids, such as fresh juices, throughout the day instead. Green drinks or protein powders are fine. For the last two days, follow the same outline for the first two “preparation” days. For a complete description, see Prescription for Nutritional Healing by James and Phyllis Balch.

Option #3: The Fasting Diet
This allows three days of preparation with raw food only, and also a bulking drink (1 tablespoon psyllium husk or other fiber, such as ground flax seeds, mixed with water) three times daily, one half hour before eating. Next follows five days of liquid only: broths, fresh juices, tea, water. You should be able to go to work and follow your normal day; you will have adequate energy, but don’t plan extra activities. Allow for more rest in your schedule. If no stool is produced during the liquid-only days, an enema or colonic is strongly recommended. You will very slowly reintroduce foods one day at a time. For a complete description of this plan, see The Fasting Diet, by Steven Bailey, ND.

Option #4: The 20-Day Rejuvenation Diet Program
This is a slightly longer, but less rigorous cleansing plan. The rules are simply to eat foods high in beta-carotene (sweet potato, carrots, spinach, cantaloupe, pumpkin, kale, winter squash) and high in vitamin C (citrus fruits, broccoli, strawberries, tomatoes, melons, potatoes, bell peppers, Brussels sprouts, cabbage) for 20 days. Additionally you will drink plenty of water between meals and snacks. You are allowed to eat anything in moderation except certain foods, such as wheat, dairy, and sugar.

It’s likely that you will feel so good after this program that you’ll decide to eat this way for the rest of your life. For a complete description, see The 20-Day Rejuvenation Diet Program, by Jeffrey Bland, PhD.