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.

It started with a simple TikTok video, four large carrots shaved into ribbons, mixed with garlic, sesame oil, lime juice, coconut aminos, rice vinegar, and green onions. The resulting “crunchy and addictive” salad quickly racked up millions of views under the viral trend #EatYourRetinol. But is it just social media hype, or can what’s on your plate really show up on your face?

The trend encourages eating vitamin A-rich foods, like carrots, to support skin health from the inside out. “Skincare always starts within,” says Johanna Salazar, registered dietitian nutritionist and founder of Healing Nutrition, as noted by Martha Stewart. But experts urge a balanced view: while diet can support your skin, it’s not a magic replacement for topical care.

What’s in the Carrot Salad That’s Good for Your Skin?

The base of the salad, carrots, are packed with beta-carotene, a precursor to vitamin A, known for boosting skin cell turnover and promoting a radiant complexion. Pairing it with a fat, like sesame oil, helps your body absorb the fat-soluble vitamin. Lime juice adds vitamin C, key for collagen production, while garlic and green onion offer prebiotics that support gut health, which in turn impacts skin health.

Sesame seeds sprinkled on top bring in vitamin E and fiber, which contribute to skin hydration and a healthy glow.

“It’s a nice mix of ingredients that all play small but beneficial roles in skin support,” says Salazar.

Dermatologists Weigh In: Not a Cure-All

Lauren Kole, M.D., associate professor of dermatology at the University of Alabama at Birmingham, appreciates the effort to eat for skin health—but with a word of caution.

“Deficiencies in certain vitamins and minerals can negatively affect the hair, skin, and nails,” she says. “But eating an excess doesn’t necessarily make your skin better.”

Kole points out that while beta-carotene from carrots is helpful, it's not strong enough to replace prescription retinol or other topical treatments for conditions like acne or hyperpigmentation. “Diet is not a substitute for proper skin care,” she emphasizes.

Beyond Carrots: Other Skin-Loving Foods

Experts agree that eating for your skin isn’t just about one salad. A variety of fruits, vegetables, and healthy fats are essential. Salazar and Kole both recommend incorporating:

Dark-colored fruits like berries and red grapes, which are high in antioxidants that fight oxidative skin damage.

Leafy greens such as spinach, kale, and chard, which are rich in vitamin C and help with collagen production.

Vegetables like broccoli, mushrooms, and cauliflower, which support healthy pigmentation and skin repair.

Healthy fats including avocados, walnuts, flaxseeds, and omega-3-rich foods to reduce inflammation and maintain skin moisture.

According to Kole, diets like the Mediterranean diet—rich in plant-based foods and good fats, have shown potential skin benefits in clinical settings.

Don’t Ditch Your Skincare Just Yet

While the “Eat Your Retinol” movement has its heart in the right place, Salazar and Kole stress that no food trend should replace professional skincare or personalized advice.

Lizzy Davis, Ph.D., a dietitian and assistant professor at UAB, advises people to approach such trends with balance.

“Cooking carrots, for example, doesn’t reduce their skin-friendly fiber,” she notes. “It can actually make them easier to digest and still beneficial.”

Davis also warns against over-relying on TikTok or Instagram for skincare advice. “Talk to your doctor or a registered dietitian,” she says. “Social media is convenient, but it can’t give you a plan tailored to your needs.”

We already know that ultraprocessed foods are linked to obesity, heart disease, and diabetes. But now, a new study published in the medical journal Thorax suggests a concerning addition to that list, lung cancer.

According to researchers, people who consume the highest amounts of ultraprocessed foods may face a 41% higher risk of being diagnosed with lung cancer, compared to those who eat the least, even when accounting for smoking and other known risk factors.

What Are Ultraprocessed Foods?

Ultraprocessed foods are industrial formulations made largely or entirely from substances not typically used in home cooking.

According to the Food and Agriculture Organization of the United Nations, these include artificial colorings, preservatives, emulsifiers, and chemically altered fats, sugars, or salts.

Common examples? Think sodas, chips, packaged soups, processed meats like chicken nuggets and cold cuts, instant noodles, diet soft drinks, and even some ice creams.

These additives enhance taste, shelf-life, and appearance, but at what cost?

What Does The Study Reveal About Food Choices and Lung Cancer Risk

Researchers behind the Thorax study analyzed data from over 100,000 adults who participated in the U.S. National Health and Nutrition Examination Survey. Each person filled out a detailed dietary questionnaire, which researchers then compared with medical records to track lung cancer diagnoses over time.

On average, people reported eating nearly three servings of ultraprocessed food a day, most commonly lunch meats and soft drinks.

Despite adjusting for smoking habits, age, sex, and other lifestyle factors, the study found a clear association between higher ultraprocessed food intake and increased lung cancer risk, particularly among people who had never smoked.

“This strongly suggests that these foods may contribute to lung cancer risk in ways beyond just smoking,” said Dr. David Katz, a specialist in preventive and lifestyle medicine and founder of the nonprofit True Health Initiative, as reported by CNN. Though not involved in the study, Katz called the findings “concerning and credible.”

Why Would Food Be Linked to Lung Cancer?

Experts believe multiple mechanisms could be behind the link.

“Industrial processing alters the food matrix,” the study authors explained, “which affects how nutrients are absorbed and may produce harmful contaminants.”

One such contaminant is acrolein. It is a toxic compound found not only in cigarette smoke, but also produced when cooking oils or fats are heated to high temperatures.

The U.S. Centers for Disease Control and Prevention (CDC) lists acrolein as a substance that can inflame and damage lung tissue.

Packaging may also be a problem. Plastics and synthetic materials used in food storage can leach chemicals, some of which are known or suspected carcinogens.

Add to that the fact that ultraprocessed foods are often low in omega-3 fatty acids, said Dr. Tom Brenna, professor of nutrition and chemistry at the University of Texas at Austin, as reported by CNN.

“Omega-3s spoil easily, so manufacturers tend to remove them to increase shelf life,” he explained. That’s unfortunate, because omega-3s help reduce inflammation, a key process in cancer development.

Smoking Isn’t the Only Risk Factor

Lung cancer remains one of the most commonly diagnosed cancers globally, with 2.4 million new cases in 2022, according to the World Health Organization. While smoking remains the leading risk factor, experts now believe diet and environmental exposures also play a role.

Dr. Fang Fang Zhang, a professor at Tufts University’s Friedman School of Nutrition Science and Policy, as reported by CNN, noted that while the study adjusted for smoking, the adjustment may not have been thorough enough. “Smoking needs to be measured more precisely, by cigarettes per day or years of exposure,” she said. Still, she found the link stronger in non-smokers, which makes the data all the more compelling.

What You Can Do: Eat More Whole Foods

The takeaway? While more research is needed to understand the exact biological mechanisms at play, the connection between ultraprocessed foods and cancer risk can no longer be ignored.

According to Dr. Katz, the solution lies in going back to basics. “Health and diet quality improve when people eat mostly whole, unprocessed foods,” he said, including vegetables, fruits, beans, whole grains, nuts, seeds, and other plant-based ingredients.

Dr. Zhang agrees. “Avoid foods with long ingredient lists full of unfamiliar chemicals,” she advised. “Focus on meals made from whole or minimally processed ingredients whenever possible.”

Fish oil is a star supplement loaded with omega-3 fatty acids like EPA and DHA. It offers a spectrum of vital benefits for women’s health. These extend beyond general well-being to support heart, brain and joint function, especially in areas of concern specific to women.

Fish oil, rich in omega-3s, addresses unique needs across all stages of a woman’s life. From adolescence through motherhood to menopause, fish oil supports cardiovascular, hormonal, mental and reproductive health.

A Boost for the Heart

Fish oil plays a major role in promoting heart health. According to Dr Mohit Bhatia, it helps lower triglyceride levels, a risk factor for cardiovascular disease, and improves blood flow, making it essential for proper cardiovascular function. He adds that it also slows the progression of cardiovascular disease.

Karan Khurana, a health expert at WishNew Wellness, concurs, saying that omega-3s in fish oil reduce triglycerides, lower blood pressure, and decrease arterial inflammation. This is particularly vital for post-menopausal women, who face a greater risk of heart disease. Regular consumption of fish oil, he says, can even lower the risk of heart attacks and strokes.

Hormones, Menstrual Cycles and PMS

Women facing bloating, mood swings or cramps may find some relief with fish oil. Dr Bhatia says that some evidence-based research suggests fish oil can help alleviate PMS and menstrual pain, thanks to its anti-inflammatory properties.

Khurana elaborates that omega-3s may regulate menstrual cycles and reduce cramps by lowering prostaglandin levels, which contribute to pain and inflammation. He adds that fish oil can ease common PMS symptoms such as bloating and breast tenderness.

Pregnancy, Postpartum and a Baby’s Brain

The benefits of fish oil carry into pregnancy too. Dr Bhatia points out the importance of DHA during this stage, saying it is vital for healthy foetal brain and eye development. It may also reduce the risk of preterm birth and help alleviate postpartum depression.

Khurana backs this up, pointing out that fish oil supplementation not only supports cognitive function in babies but also helps mothers manage postpartum depression. It plays a role in maintaining the mother’s brain health during and after pregnancy.

Bones, Joints and the Menopause Years

Post-menopause, bone health becomes a serious concern for many women. Dr Bhatia says that the anti-inflammatory properties of fish oil can contribute to bone health, potentially reducing the risk of osteoporosis.

Khurana adds that omega-3s enhance calcium absorption and support bone density. Fish oil, he explains, helps reduce inflammation linked to joint pain, promoting stronger bones and better mobility for older women.

Better Moods and Sharper Minds

Women are more likely than men to experience anxiety and depression, and fish oil might just help. Dr Bhatia explains that these fatty acids play a role in elevating mood and supporting brain function, potentially mitigating cognitive decline.

Khurana agrees, saying omega-3s support cognitive health and reduce the risk of dementia later in life. Fish oil, he says, may alleviate symptoms of depression and anxiety, contributing to overall mental well-being.

Your Skin Will Thank You Too

Dr Bhatia does not touch on it, but Khurana dives into skin benefits. He says that fish oil improves hydration, reduces wrinkles, and protects against UV damage. Its anti-inflammatory effects can ease conditions like eczema, making skin look and feel healthier.

Final Thoughts Before You Pop That Capsule

Dr Bhatia emphasises that while fish oil is a powerful supplement, it should complement a balanced diet and healthy lifestyle. He strongly recommends consulting a healthcare professional before starting, especially for those on medication or with existing conditions.

Khurana suggests aiming for 250–500 mg of combined EPA and DHA daily, either through fatty fish like salmon or through supplements. Fish oil, he concludes, is a holistic powerhouse that can help women thrive at every stage of life.