The organs that work the hardest in your body are the kidneys and liver. They get rid of poisons, break down nutrients, and help your body stay balanced.
But modern diets, pollution, and ways of living can put too much stress on these important systems.
The good news is that you can help their bodies naturally detoxify by doing a few simple things that are backed by science.
Here are 10 great detox tips that will help keep your liver and kidneys in great shape.
1. Stay Hydrated
For kidney and liver health, it’s important to drink a lot of water. To get rid of waste and keep kidney stones from forming, the kidneys need water. On the other hand, the liver needs water to properly process and get rid of waste.
How Much Water Should You Drink?
According to the Nutrition Source, the recommended daily water intake is:
- Men: About 3.7 liters (or 13 cups)
- Women: About 2.7 liters (or 9 cups)
If you engage in heavy exercise, live in a hot climate, or consume salty foods, you may need even more.
Bonus Tip: Add a squeeze of lemon to your water! Lemon water can support liver detoxification due to its high vitamin C content.
Related: Water Intake by Age – You Wonβt Believe How Much You Should Be Drinking
2. Eat a Balanced Diet Rich in Antioxidants
A nutrient-dense diet supports the liver and kidneys by reducing oxidative stress and inflammation.
Best Foods for Detoxification:
- Berries (blueberries, strawberries): High in antioxidants, which protect the liver.
- Cruciferous Vegetables (broccoli, Brussels sprouts, cabbage): These contain sulfur compounds that help the liver break down toxins.
- Leafy Greens (spinach, kale, arugula): Support kidney function by reducing inflammation.
- Turmeric: Contains curcumin, which boosts liver detox enzymes.
A diet rich in whole foods, healthy fats, and lean protein ensures your body gets the nutrients needed for proper detoxification.
3. Limit Alcohol and Avoid Toxins
Too much alcohol hurts liver cells, which can lead to cirrhosis, hepatitis, and fatty liver disease. Alcohol also hurts your kidneys because it makes you dehydrated and puts stress on their filtering process.
How Much Alcohol Is Safe?
The Centers for Disease Control and Prevention (CDC) recommends:
- Men: Up to 2 drinks per day
- Women: Up to 1 drink per day
Additionally, limit exposure to pesticides, heavy metals, and chemicals found in processed foods, cleaning products, and cosmetics.
4. Exercise Regularly
Being physically active helps maintain a healthy weight, reducing the risk of non-alcoholic fatty liver disease (NAFLD) and kidney disease.
Exercise Recommendations:
- 150 minutes of moderate-intensity activity per week (walking, cycling, swimming).
- Strength training twice a week.
- Yoga or stretching to improve circulation and reduce stress, which indirectly benefits organ function.
Exercise enhances blood flow to the kidneys and liver, allowing them to detox more efficiently.
5. Consider Herbal Supplements (with Caution)
Certain herbs have been traditionally used for liver and kidney support, but use them with caution.
Helpful Herbs:
- Milk Thistle: Contains silymarin, known for liver-protective effects.
- Dandelion Root: Supports liver detox and acts as a natural diuretic for kidneys.
- Ginger: Helps reduce inflammation and supports digestion.
Since supplements are not FDA-regulated, consult a healthcare provider before using them to avoid negative interactions with medications.
6. Reduce Sodium Intake
Too much sodium overworks the kidneys, leading to high blood pressure and increased risk of kidney disease.
How to Cut Back on Sodium:
- Avoid processed foods (chips, canned soups, frozen meals).
- Cook with herbs and spices instead of salt.
- Read food labelsβthe daily limit should be under 2,300 mg (about 1 teaspoon of salt).
Reducing sodium intake lowers kidney strain and reduces water retention, promoting detoxification.
7. Get Enough Sleep
Did you know that not getting enough sleep can make it harder for your liver to get rid of toxins?
The body heals and gets rid of toxins while in deep sleep. According to a study in the journal Nature Communications, not getting enough sleep can make the body and brain store more toxins.
Sleep Tips for Better Detoxification:
- Aim for 7-9 hours of sleep per night.
- Avoid caffeine and screens at least 1 hour before bedtime.
- Keep a consistent sleep schedule.
Resting well allows your liver and kidneys to function at their best.
8. Manage Stress Levels
Inflammation is caused by long-term worry, which hurts the kidneys and liver’s ability to work. High amounts of cortisol can be caused by stress, which raises the risk of liver fat buildup and kidney problems.
How to Reduce Stress Naturally:
- Practice meditation or deep breathing for 10 minutes daily.
- Spend time in nature or engage in hobbies.
- Maintain social connections for emotional support.
By lowering stress, you help your body maintain hormonal balance, which supports detoxification.
9. Avoid Overuse of Medications
Many over-the-counter (OTC) medications can harm the liver and kidneys when used excessively.
Medications That Can Cause Damage:
- Pain relievers like ibuprofen, aspirin, and acetaminophen (Tylenol) can cause liver toxicity.
- Antibiotics and certain prescription drugs may strain the kidneys.
What You Can Do:
- Use natural remedies for mild pain relief (e.g., turmeric for inflammation).
- Follow dosage instructions carefully.
- Speak with a doctor before taking long-term medications.
Reducing medication overuse helps your kidneys and liver stay strong.
10. Incorporate Detoxifying Drinks
Certain beverages can naturally support detoxification and improve liver and kidney function.
Best Detox Drinks:
- Green Tea β Contains catechins, which enhance liver function.
- Beet Juice β Rich in nitrates and antioxidants that support detoxification.
- Cranberry Juice β Prevents urinary tract infections and supports kidney health.
- Apple Cider Vinegar β Helps maintain pH balance and supports digestion.
Try to include one detoxifying drink per day for better results.
