Detoxification, or "detox," is a term that’s often thrown around in health and wellness circles. It's been touted as the solution for clearing toxins, boosting energy, improving skin, and achieving overall well-being. But how much of it is myth, and how much is scientifically backed? Does the human body even need a detox? The answer lies deeper than just the promise of a quick fix. Let’s explore what detoxification truly means, the science behind it, and whether it is something we should actively pursue.

The Body's Natural Detox System

The idea of detoxification suggests that the body accumulates toxins over time that it struggles to process and eliminate. However, what many fail to realize is that the human body is already equipped with highly efficient mechanisms to filter out harmful substances: the liver, kidneys, digestive system, and even the skin. These organs work continuously to process the food we eat, the air we breathe, and the various chemicals we are exposed to, breaking them down and excreting them from the body.

The liver plays the most pivotal role in detox. As the body's primary detox organ, it filters the blood, metabolizes fats, and processes waste products. Similarly, the kidneys filter blood to produce urine, which helps rid the body of excess waste. The digestive system absorbs nutrients while expelling what’s not needed, and the skin helps expel toxins through perspiration.

Essentially, the body is already detoxing 24/7, so the need for external detox programs can be debated. Yet, some people believe that these natural processes can get overwhelmed or sluggish, thus requiring an extra push through detox diets, supplements, or cleanses.

Rise of Detox Diets and Cleanses

In recent years, detox diets have gained popularity, promising to cleanse the body of toxins and deliver a slew of health benefits. Whether it’s a juice cleanse, a fasting regimen, or a strict, nutrient-packed detox diet, these programs claim to reset the body and rejuvenate health. But how much of this is supported by science?

Research on detox diets and their effectiveness is still in its infancy. While some studies suggest that certain foods can support the liver and kidneys in their natural detox functions, there’s little evidence to support the idea that external detoxes provide any meaningful advantage over the body’s natural processes. For instance, juice fasting restricts solid foods and relies on juices from fruits and vegetables. While fruits and vegetables contain beneficial nutrients and antioxidants, the notion that they will ‘flush out toxins’ is an oversimplification. The body does not require fasting to remove waste — it already does that through the liver and kidneys, albeit at a steady rate, not a rapid one.

Moreover, some detox diets can be quite restrictive, depriving the body of essential nutrients. Extended or repeated fasting can even lead to fatigue, nutrient deficiencies, or metabolic disturbances.

Truth About "Toxins"

One of the most misleading aspects of the detox industry is its use of the term “toxins.” The word conjures images of mysterious and harmful substances lurking in our bodies, waiting to do damage. However, the reality is more nuanced. In science, a “toxin” refers to any substance that is harmful to the body, but not all toxins are created equal.

Some toxins, such as those from environmental pollution or chemicals in food, can accumulate over time. However, the body generates its own byproducts of metabolism, such as ammonia, urea, and lactic acid. These byproducts are not inherently harmful if they’re properly eliminated. In fact, most of what detox diets claim to remove is simply waste produced by normal bodily functions that are being managed already by the liver, kidneys, and digestive system.

While it’s certainly possible to overload the body with harmful substances from excessive alcohol consumption, drug use, or unhealthy eating habits, the concept that a detox diet will suddenly purge years of toxins from the body is not only unproven but unnecessary.

When is Detoxification Beneficial?

Though the body is naturally equipped to detox, there are instances when supporting the body's detox functions can be helpful. For example, a poor diet filled with processed foods, excessive sugar, or artificial additives can impede the liver’s efficiency, making it harder for the body to properly metabolize toxins. In such cases, a balanced diet rich in whole foods like leafy greens, cruciferous vegetables, and fiber-rich grains can provide the nutrients that help the liver and kidneys function at their best.

Additionally, conditions like chronic fatigue, digestive disorders, or a sluggish metabolism can sometimes warrant extra attention to support the body’s natural detox processes. However, these issues are often symptoms of broader lifestyle or health problems and should be addressed with medical guidance, rather than relying solely on detox diets or cleanses.

In fact, proper hydration plays a major role in supporting detoxification. Drinking plenty of water helps flush waste through the kidneys and facilitates optimal liver function. Additionally, exercise promotes circulation and supports the body’s detox process by increasing perspiration, which in turn helps the body eliminate some toxins through the skin.

Dangers of Excessive Detoxing

Despite the growing trend of detox programs, the idea of overdoing it can be harmful. Prolonged or extreme detox diets can lead to imbalanced nutrition, weakened immune function, and disrupted metabolism. A detox approach that involves fasting or heavy restrictions can also affect hormone levels and electrolyte balance, which could be especially dangerous for individuals with certain medical conditions.

Moreover, many detox programs involve supplements or herbs that claim to “speed up” the detox process. While some herbal remedies may have detoxifying properties (such as milk thistle for liver support), they aren’t a magic solution. Moreover, herbal supplements can interact with prescription medications, creating unwanted side effects.

The truth is that the idea of an external detox — whether through fasting, juice cleanses, or detox pills — is often overstated. The human body is more than capable of handling toxins on its own, as long as it is supported with proper nutrition, hydration, and rest.

If you’re feeling sluggish or out of balance, it might be time to evaluate your lifestyle. Rather than focusing on detox diets, try prioritizing nutrient-dense foods, drinking plenty of water, and getting enough sleep. Incorporating regular exercise will also keep your body’s detoxification systems working smoothly. Above all, focus on making sustainable changes to your daily habits rather than opting for quick fixes. In the end, detoxification is not about fasting or cleansing for a few days; it’s about creating a lifestyle that supports your body’s natural ability to stay balanced and healthy.

Struggling to sleep? Emerging research suggests that a simple, natural solution may be hiding among your fruits and veggies. A collaborative study by the University of Chicago Medicine and Columbia University found that eating more produce—and whole grains—during the day could directly improve how deeply and restfully you sleep that very same night.

The Study: What You Ate Today Affects Tonight

Published online June 11, 2025, in Sleep Health, this study tracked 34 healthy young adults (average age: 28 years, BMI: 24.1 kg/m², ~50% ethnic minorities) over multiple days. Participants logged their daytime meals via a smartphone app and wore wrist actigraphy devices that measured sleep quality, particularly focusing on sleep fragmentation—or how often one awakens or shifts into lighter sleep.

This real-time, paired data approach revealed clear links: higher intake of fruits, vegetables, and healthy carbohydrates (like whole grains) predicted significantly less disrupted sleep.

A 16% Improvement in Just One Day

Statistical modeling showed that consuming the CDC‑recommended five cups of fruits and vegetables daily (vs. none) could reduce sleep fragmentation by approximately 16%. As Dr. Esra Tasali of UChicago Sleep Center commented:

“Dietary modifications could be a new, natural and cost‑effective approach to achieve better sleep.”

“16% is a highly significant difference … remarkable that such a meaningful change could be observed within less than 24 hours.”

Dr. Marie‑Pierre St‑Onge from Columbia added:

“Small changes can impact sleep. That is empowering — better rest is within your control.”

Why It Works: Possible Mechanisms

While exact mechanisms remain under investigation, experts propose several pathways:

Complex carbohydrates found in fruits, vegetables, and whole grains increase brain uptake of tryptophan, boosting melatonin production—a key hormone for sleep regulation.

High fibre intake stabilizes blood sugar, reducing nocturnal spikes that can fragment sleep.

Plant-based diets are rich in micronutrients like magnesium and B-vitamins, which support the synthesis of serotonin and melatonin .

Fruits and vegetables provide antioxidants and anti-inflammatory compounds that promote cardiovascular calm during sleep .

What This Means for You

While this study involved healthy young adults, the implications are broad:

A diet rich in complex carbs, fruits, vegetables, and whole grains could serve as a drug-free, low-cost approach to deeper sleep.

Benefits can emerge quickly—within 24 hours—making it both simple and practical.

Further research is being planned to confirm causality, explore mechanisms, and include individuals of different ages and metabolic health.

Practical Tips: Sleep–Friendly Eating

• Aim for five cups of produce daily: Includes items like leafy greens, berries, carrots, or apples—one cup equals a medium fruit or two cups of leafy greens.

• Pair fruits/vegetables with whole grains: e.g., oatmeal topped with berries or a quinoa salad with veggies.

• Work in magnesium/B-vitamin rich foods: such as nuts, seeds, beans, or fortified whole grains.

• Reduce late-night heavy meals or added sugars to avoid blood sugar spikes that can disrupt sleep.

• Be consistent: Small dietary shifts today may pay off in better sleep tonight—and build long-term benefits.

As I write about health I'm surrounded by changing nutritional trends and fad diets, I find myself digging deep into the science of what actually delivers for long-term wellness. Though I've tried intermittent fasting, smoothie bowls, and protein pancakes, I recently thought it was time to go back to basics. For four consecutive weeks, I started my days with a basic, consistent breakfast as suggested by my dietician to manage my PCOS symptoms- two eggs boiled and unbuttered toast. What began as a spontaneous nutritional experiment then quickly became a significant observation on how foods at the core can reset our body's rhythms.

My decision wasn't random- eggs are nutritionally dense power foods filled with quality protein, essential amino acids, and a mix of vitamins such as B12, D, and choline, all of which benefit brain functioning and metabolism. Toast, especially if made from whole-grain bread, is a low-glycemic carbohydrate that provides sustained energy, dietary fiber, and essential minerals such as magnesium and iron.

This combination is an equilibrium of macronutrients: protein, carbohydrates, and little fat. More significantly, it provides a low-effort, inexpensive, and convenient option to start the day.

Week 1: Stabilizing Energy and Suppressing Mid-Morning Cravings

At first, I could see how much quicker my morning seemed to be organized. The protein from eggs kept me full, and the toast provided a consistent energy source without bringing my blood sugar level up too high. I no longer caught myself grabbing a muffin or latte around 10 AM. My hunger stayed manageable until lunch, and I was able to reduce mindless snacking.

What caught me off guard was the psychological benefit: a predictable, healthy meal helped ground my morning, easing decision fatigue and allowing me to more easily pass up less healthy options.

Week 2: Digestive Ease and Improved Focus

By the second week, I noticed easier digestion. Unlike heavier or dairy breakfasts that sometimes left me feeling distended, this protein-carb combination was easy on my stomach. The addition of fiber-rich whole-grain toast also helped promote regular bowel movements.

Mentally, I was sharper at editorial meetings and more concentrated during writing time. Eggs are a recognised source of choline—a nutrient associated with better mental performance—which would possibly have improved my concentration level subtly.

Week 3: Subtle Body Composition Shifts

About halfway through the third week, I started noticing changes in my body. My jeans were fitting a bit tighter around the waist, and I generally felt less inflamed. This might be due to the constant protein consumption aiding in maintaining lean muscle mass and decreasing the tendency to overeat later in the day.

Also of interest: my skin seemed clearer. Although anecdotal, I think the equilibrium of nutrients and lack of sugar or processed breakfast foods was the cause of this shift.

Week 4: Strengthened Habits and Sustainable Energy

By the last week, the ritual had become a habit. I liked the ease of knowing what I was consuming and how it would affect me. I also experienced enhanced recovery after workouts. Eggs offer all nine essential amino acids that can be used for muscle repair and growth, which complemented my strength-training program.

Moreover, the consistent energy from this breakfast reduced my afternoon crash. I wasn't grabbing sweet treats or caffeine boosts to get me through the day.

Nutritional Benefits at a Glance

Toast and eggs can feel simple, but they make a nutritionally balanced breakfast when carefully prepared. This is what this pairing brings to your plate:

Protein: Two eggs provide about 12 grams of high-quality protein, important for muscle health and fullness.

Fiber: Whole-grain toast has fiber that aids in digestion and fosters fullness.

Choline and B12: Important for brain function, nerve health, and red blood cell formation.

Healthy fats: Although boiled eggs have minimal added fats, their yolks carry good cholesterol (HDL) and fat-soluble vitamins.

Level blood sugar: In contrast to sugary pastries or cereals, this breakfast avoids abrupt spikes and plunges in blood sugar.

Is This Breakfast Right for Everyone?

Though I individually gained from this regimen, keep in mind that nutritional requirements are unique. Individuals with certain dietary limitations (e.g., individuals with egg allergies or gluten intolerance) must modify accordingly. For those with cholesterol concerns, recent research indicates that dietary cholesterol plays a lesser role in influencing blood cholesterol in most people, but it's best to see a healthcare provider if you have underlying cardiac issues.

Also, variety is needed for a healthy diet. Though I kept the same breakfast for observation reasons, cutting in some of the other protein-based alternatives such as Greek yogurt, tofu scrambles, or nut-butter toast might provide greater coverage of micronutrients in the long run.

After four weeks of breakfasting on eggs and toast each morning, I came out with more clarity—not only intellectually but nutritionally. This humble habit reminded me that health doesn't always equate to trends, exotic ingredients, or looks-good-on-Instagram plating. Sometimes, reverting to fundamentals is the most healing thing we can do for our bodies.

So, if you’re looking to simplify your mornings, support energy levels, and feel more in control of your diet, consider starting your day with two boiled eggs and a slice of wholesome toast.

Cancer is one of the most feared diseases in the world today. While we often focus on genetics or environmental pollution, it’s easy to overlook something closer to home—our daily diet. What we eat may quietly be increasing our risk of developing cancer. In a recent video that's making rounds on social media, Dr. Saurabh Sethi, a Harvard-trained gastroenterologist, on his Instagram account @doctor.sethi with 1.1million followers shared a video that highlighted six foods we often eat without a second thought—foods that research has linked to cancer development and progression.

Here’s a closer look at those six foods, and healthier swaps that can protect your health.

Ultra-Processed Meats

Think sausages, bacon, salami, and deli meats. These are convenient and packed with protein—but they come with a big catch. According to the World Health Organization, these meats are classified as Group 1 carcinogens. That means there’s strong evidence linking them to cancer, particularly colorectal cancer.

Dr. Sethi points out that the nitrates and preservatives used to keep these meats fresh can harm the gut lining and trigger cancerous changes over time. If you're craving something savory, try grilled tofu, boiled eggs, or home-cooked chicken instead.

Sugary Drinks

From sodas to packaged fruit juices and flavored iced teas, sugary drinks are everywhere. But did you know they can do more than just spike your blood sugar? According to Dr. Sethi, they also contribute to chronic inflammation—a key player in cancer. Studies have linked excessive sugary drink consumption to a higher risk of breast, pancreatic, and colon cancers.

Want something refreshing but safe? Choose coconut water, lemon-infused water, or herbal teas.

Deep-Fried Foods

Crispy snacks like fries, pakoras, and samosas are comfort foods, especially during monsoon or festive seasons. But when food is deep-fried—especially in reused oil—it can produce a chemical called acrylamide. This compound has been linked to cancer in various studies.

Instead of deep frying, try air-frying, baking, or even pan-roasting your favourite snacks. You’ll cut down on harmful compounds without compromising too much on taste.

Charred or Burnt Meats

Love a good barbecue? Be careful. Cooking meats at high temperatures, especially until they’re charred or burnt, can produce harmful chemicals like heterocyclic amines (HCAs) and polycyclic aromatic hydrocarbons (PAHs), both linked to cancer risk.

Dr. Sethi suggests marinating your meat and adding herbs like rosemary, which can help reduce these chemicals. Or better yet, try steaming, baking, or slow cooking your meals for a safer—and often more flavorful—experience.

Alcohol

Many people assume a drink or two is harmless. But even moderate alcohol consumption can raise your risk of certain cancers, particularly breast and liver cancer. Alcohol affects hormone levels and interferes with the body’s ability to repair DNA.

Healthier alternatives? Fermented drinks like beetroot kanji, kombucha, or even plain sparkling water with lemon can keep you refreshed—without the risks.

Ultra-Processed Packaged Foods

Instant noodles, chips, and ready-to-eat meals might be a time-saver, but they’re loaded with preservatives, artificial flavoring, and very little nutritional value. Dr. Sethi warns that these foods promote chronic inflammation, which is closely linked to cancer.

Choose fresh, homemade options like oats upma, mixed veg khichdi, or millet porridge. These dishes are not only filling but also full of fiber and essential nutrients.

Don’t Forget to Move

Diet is just one piece of the puzzle. Studies consistently show that regular physical activity plays a big role in preventing cancer. Exercise helps regulate hormones, reduce inflammation, and maintain a healthy weight—all of which support your body in fighting off disease.