Gentle habits that support your liver, lymph, and gut without extremes

You don’t need a juice cleanse to detox. Your body already detoxes 24/7 through your liver, kidneys, skin, lungs, and lymphatic system. But with today’s toxin load (processed foods, alcohol, stress, plastics, and chemicals), your natural detox systems might need some extra support.

Here are gentle ways to support your detox pathways daily:

1. Prioritise daily bowel movements
   A backed-up colon can lead to reabsorption of toxins. Keep things moving with fibre-rich foods like chia seeds, flax, leafy greens, and proper hydration.
2. Add bitter and cruciferous foods
   Vegetables like arugula, kale, broccoli, and dandelion root stimulate bile and support liver function, which is essential for detox.
3. Dry brush before showers
   Stimulating the lymph system with a quick dry brush helps your body “take out the trash.” Follow with a warm shower and hydration.
4. Sweat regularly
   Exercise, sauna, or even a brisk walk in the sun can support detox via the skin—your largest elimination organ.
5. Reduce incoming toxins
   Swap chemical-heavy beauty and cleaning products for cleaner alternatives. Say no to seed oils and minimise alcohol and plastic use.

Daily Detox Is Less Extreme Than You Think

You don’t need harsh protocols, expensive powders, or 10-day resets. True detox is gentle, daily, and consistent. This is built into how you eat, move, and care for your body. When you support your liver, lymph, and digestion with small actions each day, your body does what it was designed to do: restore balance. This is slow healing. It’s sustainable wellness.

Want more low-stress ways to support your body daily? Come hang out at @balancedbymonica on Instagram.

Monica Uttamchandani is a certified Holistic Health Coach based in the Turks and Caicos Islands, supporting men and women in creating grounded, nourishing lives, one breath at a time. She also consults in person at The Elephant Rooms in Salt Mills, Providenciales.