Living in a world filled with pollutants is challenging. From smoggy city air to the invisible particles from household products, toxins seem to find their way into our lives every day. But while we can't avoid exposure entirely, we can take steps to help our bodies naturally detox and stay strong. Here’s a guide to pollution detox and immune support, with natural methods to help you feel your best.
According to a 2020 study, air pollution has a range of health impacts, affecting even sensitive individuals on days with relatively low pollution. Short-term exposure to air pollutants is closely linked to conditions like Chronic Obstructive Pulmonary Disease (COPD), coughing, shortness of breath, wheezing, asthma, respiratory infections, and increased hospitalisations (a key indicator of morbidity).
Long-term exposure can lead to more severe effects, including chronic asthma, reduced lung function, cardiovascular diseases, and even increased cardiovascular mortality.
How To Do Pollution Detox To Cleanse Your Body And Boost Immunity
1. Start with a Nutrient-Rich Diet
One of the most effective ways to support detoxification is a diet high in antioxidants and essential nutrients. Antioxidants combat free radicals, which are harmful molecules created by pollution exposure.
- Leafy Greens: Spinach, kale, and Swiss chard are rich in chlorophyll, which may help remove toxins from the bloodstream.
- Cruciferous Vegetables: Broccoli, cauliflower, and Brussels sprouts support liver detox pathways.
- Vitamin C-Rich Foods: Citrus fruits, bell peppers, and strawberries are high in vitamin C, an antioxidant that strengthens the immune system.
- Fibre-Rich Foods: Fibre helps flush out toxins through the digestive tract. Foods, such as whole grains, legumes, and fruits are excellent sources of fibre.
2. Stay Hydrated
Water is a simple but powerful way to help your body flush toxins and stay healthy. Drinking enough water each day supports your kidneys in filtering out waste and pollutants from your blood, keeping you feeling refreshed and energised. Hence, Aim for 8-10 glasses daily, or adjust to what feels right for you. For added benefits, try drinking warm water with a slice of lemon each morning, as lemon can stimulate liver function and aid digestion.
Herbal teas, such as dandelion, ginger, and green tea, can also contribute to hydration and support detoxification. Green tea, in particular, is loaded with antioxidants that help the body neutralise free radicals.
3. Prioritise Sleep
Sleep is one of the best things you can give your body for a natural reset. During sleep, the body repairs, rejuvenates, and detoxifies itself. Quality sleep allows the brain and body to clear out toxins accumulated during the day. Aiming for 7-9 hours of good-quality sleep each night can make all the difference. If you’re having trouble sleeping, establish a regular sleep routine by going to bed at the same time each night, creating a relaxing bedtime environment, and avoiding screens before bed.
4. Incorporate Regular Exercise
Another way to support the body’s natural detoxification processes is by exercising regularly. This is because physical activity increases circulation, which helps oxygen and nutrients reach cells more effectively while assisting in toxins removal. Sweating during exercise also helps remove impurities from the skin.
5. Practice Deep Breathing and Air Purification
We may not have control over outdoor air quality, but we can improve indoor air quality to reduce our exposure to pollutants. You can consider using air purifiers or adding indoor plants like snake plants, aloe vera, and spider plants, which can help filter out certain toxins. Additionally, practicing deep breathing exercises can support lung health by improving oxygen intake and lung function. Deep breathing can also relieve stress, which supports immune health.
6. Use Detoxifying Herbs and Supplements
Certain herbs and supplements can support the body’s detox systems. Some popular options include:
- Milk Thistle: It helps protect liver cells and promotes regeneration and is known for its liver-supportive properties
- Turmeric: This golden spice contains curcumin, which has anti-inflammatory and antioxidant properties that support liver and immune health.
- Probiotics: A healthy gut microbiome plays a significant role in immunity and detoxification. Probiotics can support gut health, aiding in digestion and nutrient absorption.
[Disclaimer: This article contains information for informational purposes only, hence, we advise you to consult your own professional if you are dealing with any health issues to avoid complications.]