Health reboot: popular detox programs

In the fast-paced rhythm of city life, our bodies need regular resets. Detox programs are an effective way to support this. They help restore energy, improve stress resilience, and enhance skin condition. Detoxing reduces the load on internal organs, aids in eliminating accumulated toxins, and activates natural renewal processes—all of which positively impact well-being, helping to maintain vitality and health longer.

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Key principles and types of detox programs 

Dietary detox programs typically involve consuming large amounts of fresh fruits, vegetables, greens, smoothies, and juices. They often require cutting out "heavy" foods, such as meat, sugar, caffeine, alcohol, and processed foods.

Intermittent fasting. These programs involve temporarily abstaining from food or restricting food intake. Popular intermittent fasting schedules like 16/8 (16 hours without food and an 8-hour eating window) enhance natural detoxification processes and can be effective for weight loss.

Supplemental detox. Some programs incorporate special supplements, such as antioxidants, vitamins, and minerals, which help the body cleanse toxins more effectively.

Physical detox. This includes practices like sauna sessions, massages, wraps, and physical activities. They are believed to help flush out toxins through sweating and improve blood and lymph circulation.

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First steps toward detoxing

Experts recommend starting detox programs with small steps rather than jumping into a strict regimen. Gradual lifestyle changes can help prepare your body for cleansing and ease into bigger transformations.

• Drink more water. It helps flush out toxins and supports key metabolic processes. Aim to drink at least 1.5–2 liters daily, including a glass of water, first thing in the morning on an empty stomach.
• Reduce harmful foods. Gradually decrease your intake of sugar, caffeine, alcohol, and processed foods. Replace them with fresh vegetables, fruits, greens, and whole grains.
• Prioritize sleep and manage stress. Lack of sleep and constant stress can interfere with the body’s natural detox and recovery. Aim for 7–8 hours of sleep and find ways to relax, whether through walking, meditation, or exercise.
• Incorporate herbal teas and fresh green juices. They support detoxification by providing antioxidants and beneficial nutrients that aid in cleansing the body.
• Plan your detox program in advance. If you’re considering a structured detox program, choose a time when you’re not under intense pressure or stress. Consult with a doctor before starting, especially if you have chronic health issues. 

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Benefits and limitations

Our bodies, particularly organs like the liver, kidneys, intestines, and skin, have detoxification mechanisms that can handle toxin removal under normal conditions. However, detox programs can be beneficial as a way to encourage a healthier lifestyle, increase the intake of nutritious foods, and reduce exposure to harmful influences.

It’s important to remember that detox programs may not be suitable for everyone, especially for those with chronic conditions or organ function issues. ELLE Oʻzbekiston’s editorial team recommends consulting a healthcare professional before beginning any detox program.