5 Easy Daily Detox Routines

Get healthy with these daily detox routines that are safe and gentle!

Daily Detox Routines, not Crash Detox

Recipes and formulas for “3 Day Detox” or “Instant Detox” are all too common on Pinterest and in health magazines. These fads usually encourage drinking some type of green smoothie, downing gallons of water and eating copious amounts of lettuce. Unfortunately, these instant detox schemes can actually harm the body and they overlook the fact that detox is not an overnight phenomena.

Here’s the deal: real, effective detox doesn’t happen overnight. It doesn’t happen in a week. Healthy detox in the body rests on a nourishing diet and stress management. We can, however, utilize additional safe and gentle methods to support our body’s detox processes. The following daily detox routines are effective and work with your body, not against it.

Why should we support daily detox?

We live in an increasingly toxic world and we owe it to our body to offer support in it’s daily detoxing duties. For example, these are just a few of the insults our bodies combat each day:

  • pesticides on produce
  • herbicides on produce
  • fluoride in drinking and bathing water
  • chlorine in drinking and bathing water
  • preservatives from processed foods
  • chemicals from fire retardants on carpets, furniture and clothing
  • carcinogens in cosmetics and body care products
  • environmental pollutants
  • alcohol

A warning about over-hydration

Many of the fad detox programs encourage drinking copious amounts of water or a specified liquid each day to “flush out the toxins.” This is not accurate and over-hydration can be quite harmful.

I love what Matt Stone says in Eat for Heat: The Metabolic Approach to Food and Drink:

No other creature is so removed from its instinctual programming to the point of accidentally over drinking.

Over-hydrating can actually lower metabolism and it is stressful to your body if you already have a slow metabolism to drink too much liquid. Additionally, when the adrenals are stressed or fatigued, excess water intake without adequate salt intake can lead to cellular dehydration. Want to learn more? Read my post on Metabolic Hydration!

1. Morning Lemon Water

Start each morning with warm glass of lemon water: warm 1/2 to 1 cup of filtered water to body temperature, then squeeze in the juice of 1/4 to 1/2 of a lemon. If you don’t have a lemon on hand, you can also use 1 teaspoon of raw apple cider vinegar. Add a pinch of sea salt, if desired, to support your metabolism. Sip mindfully and let it awaken your senses.

Why it works: lemon water (or apple cider vinegar water) alkalizes the body. It balances the pH of the body and helps flush toxins through the liver. It can also stimulate stomach acid production before breakfast– a very good thing, since adequate stomach acid is essential for digestion!

Troubleshooting: Since fluoride and chlorine in tap water is toxic to the body, it is a worthwhile investment to purchase a quality water filter. My family uses the Berky Water Filter with the fluoride filters.

2. Rebounding

This is my favorite! Jump on a trampoline 10-20 minutes each day. This doesn’t need to be a strenuous workout–your feet don’t even need to leave the trampoline. I turn on iTunes and enjoy a little bounding party each morning. I bought this mini trampoline and it is affordable and compact.

Why it works: rebounding supports the lymphatic system, the series of vessels that eliminate toxins from your body. Because the lymph system does not have a pump (like the cardiovascular system), we have to keep the lymphatic fluid flowing through movement. Bouncing and jumping are effective ways to stimulate lymph flow. Additionally, it can help regulate constipation and encourage detox through bowel movements. (Source)

3. Detoxifying Dry Brushing

Buy a stiff bristle dry brush. Starting at the soles of the feet, use firm, sweeping strokes and brush upward toward your heart. Always brush toward the heart. It’s easier to show than explain, so here is a great tutorial from YouTube:

Why it works: The skin is the largest detoxing organs of the body. Dry brushing increases circulation which supports the discharge of metabolic wastes. It purifies the body by stimulating the lymphatic system to drain toxins into the colon. It clears clogged pores, improves muscle tone and rejuvenates the nervous system (Source).

As a bonus, dry brushing softens skin and encourages cell renewal. It is heralded as the ultimate cellulite treatment. I have dry brushed faithfully for a year and, to be honest, have not seen a reduction in cellulite. Real cellulite treatment begins with gut healing and digestion (which I’m working on), and this can take years to correct.

Troubleshooting: Yes, this will hurt a bit for the first week or so. The brush is, well, rough. But after a couple weeks, your skin will be silky soft and able to tolerate firmer brush strokes.

4. Detox Baths

Draw a warm bath. Add 2 cups of epsom salts, 1-2 cups of regular, non-iodized salt and 1/2 cup of apple cider vinegar OR baking soda (but not both). Submerge yourself and relax for 15-20 minutes. You can also add a few drops of essential oil. I add eucalyptus oil, which helps energy flow through the meridian system. Do this before bed, because you will feel exhausted and heavy after the bath. In the morning, however, you will feel renewed and peaceful!

Why it works: epsom salts contain magnesium sulfate, which can be absorbed through the skin (source). It has a relaxing effect on muscles and can help correct constipation. A warm bath also encourages a gentle sweat to release toxins through the skin. The regular salt helps prevent cellular dehydration (source) and the baking soda encourages energy flow.

Troubleshooting: Fluoride and chlorine are absorbed through the skin. The best solution is to buy a water filter system for the whole house that removes these toxins. I don’t have that option, so I make due with this chlorine ball to remove the chlorine in the bath. It’s not perfect… but perfectionism will undermine health more than a little fluoride.

5. Daily Detox Yoga Poses

You don’t need to be athletic or flexible to do these two  detoxing yoga poses. First, get your Downward Dog on! Spend as long as you wish in the pose. The second pose is Legs-Up-The-Wall, a very relaxing pose. I like to spend 5 minutes in this pose every morning, as it is a gentle way to transition into the activities of the day.

Why it works: In Downward Dog, the heart is higher than the head and this increases circulation and aids lymph flow. Legs-Up-The-Wall also supports lymph flow, lymph drainage, and circulation (Source).

Other resources for gentle daily detox:

Have you heard of oil pulling? Advocates of oil pulling, the process of swishing oil in your mouth, profess its powerful detoxing results. Some report that oil pulling has cured chronic diseases. Plus, it makes your breath fresh and teeth white. This oil pulling video will tell you everything you need to know about how to oil pull.

One important part of detox is reducing the toxic burden on our bodies. I have transitioned to only homemade body care products so I’m not putting chemicals on my skin. I use homemade toothpaste, deodorant, facial toner and facial oil, and I use coconut oil for shaving. I also use only raw honey to wash my hair (post on that soon!) I also shared my favorite chemical free cosmetics (all under $10)

Are you up to trying this easy daily detox routine? Do you practice other methods of gentle detox?

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  1. says

    Great post! I had no idea about the rebounder. I have one downstairs… I wish I had read this sooner because I’m going to be gone all summer and can’t use it :( I guess I’ll just do it when I can while I’m home!

    • says

      Until you get back home to use it, you can just bounce up and down in place. This can be harder on the knees and joints, though. You can even just bounce up and down from the knees without the feet leaving the ground. I don’t think it is as effective (or fun!) as using a rebounder, but it works in a pinch.

      • Julia Teeple says

        I find jumping jacks help with digestion…is that similiar then?? I love your emails, your info and all your effort you put into healing :) thank you~

    • says

      Some symptoms of over-hydration are peeing all the time and peeing clear. Also feeling really thirsty. Eating more salt balances out electrolytes and reduces chronic thirst.

      • Alanna says

        I was wondering about over hydrating. I am always thirsty and have to have a bottle of water by my side always and I do go to the bathroom every hour at least! So salt should help with this? I do not eat much salt, do not put it on many foods and avoid cooking with it. WOW, I am drinking too much water…figures I’d do over kill!

          • Helen Beaufort says

            I should have mentioned – try adding a pinch of high quality salt to some of your glasses of filtered water. Your body will be able to absorb the water more easily, and you won’t need to urinate so often. If you only use a little it won’t taste salty but it will have a more pleasant feel in your mouth and the taste may remind you of spring water or “mineral water” – because it is, in fact, remineralized water (filtration, while essential, tends to remove vital minerals).

  2. Susan P says

    I’ve read about these things too at Fat Flush. I’ve gotten away from doing them. Thanks for the reminder. I’m also going to get that rebounder. Great cost, much safer than springs and more than half the cost of the one I had been considering. Also, thanks for posting your recommendation for the dry brush. I’ve been looking for one of those as well and I just wasn’t sure what to get. Since I appreciate your site and your advice, I’m going to go with those two things and give this a whirl! THANKS!

  3. Kaylyn says

    Can you send me any more information about washing your hair with the raw honey?! I am really interested :) thank you!

  4. Laura E Mayer says

    Hi There! I am curious as to what your opinion is on detoxing salves–like this one: http://www.bellyslimmer.com/how-belly-stripper-works/
    Ingredients include: Laminara digitata (kelp) – when absorbed trans-dermally it can result in optimum reduction of impurities and metals; Coriandrum sativum (coriander) – traps moisture like a sponge and dislodges buildup; and Oleae europaea (olive leaf) – effective in cleansing and absorbing toxins.
    –so it seems legit. It would not be a solution of course, but just another tool in detoxing protcols. If skin-brushing can help for eliminate toxins from the outside – in, I reason that this could potentially too. This person blogged about her results: http://www.commonsensehome.com/belly-stripper/

    Thanks in advance!

    • says

      Well, transdermal treatments can be effective but I would never put much faith in “miracle creams” like this one… I would say the methods above are more effective in detoxing. Also, increasing your metabolism through metabolic principles will aid in toning. You can read more about metabolic principles in The Nourished Metabolism book (linked over in my sidebar) or Eat for Heat.

  5. Ally says

    Are all these safe while pregnant? I know detoxing is not recommended while pregnant but these all seem natural and normal enough, what are your thoughts?

      • Alicia says

        I am pregnant as well and I have been doing all of these throughout most of my pregnancy with no problems. I figured if it was natural then it should be okay. I also use diatomaceous earth which has helped a lot. That is safe for sure during pregnancy, I checked. I need to try the salt in the water bc I pee alot more than I should even with being pregnant. I am going to try the yoga poses for circulation, my veins in my right leg get worse with each pregnancy, luckily they go away after delivery.

  6. Kathy says

    Great post… I know about the morning drink, but for get to do that. I am going to start this routine this morning… even if not all of it, anything is better then nothing.
    I do have a question? I had heard that it is not safe to take a beat in Epsom Salt more then once a or twice a week. I was looking for where I heard that, and can’t remember… might be something to research. Something about it pulling too much of something out of your body. Not dissing your post… just asking.

    • Sarah says

      I had the same question. I do the baths a few times a week, but sometimes I just do a foot soak. I started doing this because I had several magnesium deficiency symptoms and it has really helped!

    • says

      I think it depends on the individual. If it feel like too much detox to do a bath everyday for a while, then definitely slow down on it. I only take a detox bath once or twice a week.

  7. says

    I now do all of the above, plus several saunas per week, and I’ve notice a big improvement in my energy and general health. Noticing more weight loss and a much better attitude. Thanks for all the great info!

  8. Pauline says

    Stupid question, but I’m going to ask anyway… Do you do all 5 things in concert? How long do you do this?
    A week? Till you feel better? Thanks! Learning a lot through your page :)

    • says

      Well, these are things that you can adapt to your lifestyle and the cues from your body. I dry brush before I bathe or shower… so probably 4x per week. I take a detox bath whenever I crave it, so usually 1 or 2 times per week. The lemon water, rebounding and yoga poses I try to do every day!

  9. HP says

    Hi, thanks for this post.
    I live in an apartment with no bath tub and ceiling too low for rebounding (in addition to bothering my neighbour downstairs). Are there any substitutes? Else just do the other 3 items?

    • Tiffany says

      I have a similar situation to yours about the apartment I live in, plus I don’t have a trampoline or rebounder. I do, however, have one of those big exercise balls. I have been just sitting on that and bouncing from a seated position. I am not sure whether or not it is effective as the upright position, but maybe it’s better than nothing? Plus it’s lots of fun, and a great energy boost!

  10. says

    Thanks for sharing these tips on detoxing. I’m already doing the lemon water routine and I agree it’s a must have for better digestion. I’m going to try adding rebounding to my routine – sounds like fun! :)

  11. says

    Here’s my favorite quote from your article: “Here’s the deal: real, effective detox doesn’t happen overnight. It doesn’t happen in a week. Healthy detox in the body rests on a nourishing diet and stress management. ”

    I’ve seen so many people yo-yo between abusing their bodies with tons of alcohol and bad food, and then twice a year do a lemonade cleanse, thinking that balances it all out. It doesn’t! In fact, I think those extremes make it even worse. The poor body doesn’t know what’s happening. I love your balanced approach.

  12. says

    I have a another reason for Epson’s salts efficacy, but no proof of it…
    Just to enjoy and pounder.
    So Magnesium Sulfate…. Magnesium is apparently the mineral that gave it’s name to the phenomenon of Magnetism. So bathing in Epson Salts rebalances the natural magnetism/energy field of your body… I’ve been using in to wash my hands after an energy treatment, and it does make a difference compared from washing with clear water only.
    Voilà !

  13. LuAnne says

    I’ve been hesitant to dry brush because of the conflicting opinions on which is right. I’d really like opinions on the link I’m posting. This woman claims to be an expert and says brushing toward the heart isn’t always right, because you have to consider the “watershed”. Plus she says you should brush in an outward, circular motion around the breast and on out toward the arm, which makes sense to me. Any thoughts?


  14. Rebekah says

    I heard somewhere that if you add clay to your detox bath, like Redmond, it will bind and neutralize the nasty fluoride in the water. :)

  15. Kim says

    My Restorative Yoga for Women’s Health yoga teacher always recommends to us doing legs up the wall before bed as it is calming. So maybe start and end the day with it?!!!

  16. says

    Using Kangoo Jumps shoes are a great rebounding method as well. Myf friend totally talks about dry brushing all the time. Now I think I get it! I will do these….I like the bath too. Sometimes in the morning I drink the cider vinegar with warm water instead of lemons. Great info! thank you!

  17. says

    Tried to send another message earlier but my net failed so hopefully im not going to double it. So great post, nicely put together . I try to keep this routine as well for the past year with the baths and bouncing and body brushing but especially in the summer is difficult to do daily baths. One day i do epsom salt one day bicarbonate soda one day vinegar but is so hot outside that i get dizzy from the bath even if i leave it quite cool. Do you do them everyday? and for how long you stay in? do you make them with music candles or just keep them practical?

    • says

      You don’t need to do the baths every day, I only do them once or twice a week. I stay in for about 20 minutes, but just do what feels right for you.

  18. Sarah says

    your site is fantastic! thank you for being a leader towards natural health and healing in a society plagued by an overload of pills, toxins, and chemicals. an otherwise healthy 23 y/o girl, i was prescribed meds for a chronic medical issue. after researching (and feeling) awful effects, i ditched the drugs and sought an herbal remedy that has miraculously – or, rather, quite logically 😉 – ridded me of the issue. since then, i have turned towards ridding all chemicals out of my beauty products, cleaning products, etc. and finding natural detoxing methods. what a fun, empowering journey!

  19. Aleks says

    Hi there! I love all these tips and follow most. I have one question that has been bugging me for a while. I have been drinking lemon water first thing in the morning. But I also oil pull in the morning. Is there any reason I should do one and not the other? From what I read oil pulling should be done first and never swallowed so I don’t ingest the toxins I’m pulling. Wouldn’t drinking lemon water negate that then?

    Thanks so much for your blog!!!

  20. Carrie says

    I was wondering if you know how safe each of these are during pregnancy? I was doing the rebounder and dry brushing prior so I plan to continue those and I have found that lemon water in the morning (as well as beet kvass) have helped my morning sickness. So I guess my questions are for the oil pulling and detox bath. :)

  21. Donna says

    I practice IF, so I do not eat until twelve or two each day. With the lemon water stimulating stomach acids, would it be better to do the lemon water closer to my first meal of the day? (I don’t want to also stimulate appetite!) Thanks!

  22. says

    I love rebounding! Did you know that NASA has declared that rebounding is the best exercise devised by man?…

    I rebound every day and it has changed my life. My kids love it too and join me, while getting their daily lymphatic system cleanse as well. Everyone should try it!:)

    • Zahra says

      A good question. Nothing can alkalize your body.
      your body will maintain a balanced pH of around 7.4 regardless of your diet.

      Though lemon acid does not alkalize your body, it helps to detox. But I don’t know how.

  23. Teresa says

    So for drinking water (and I presume also for cooking?) you use the berkey filter with an additional faucet filter for fluoride and arsenic?
    I so appreciate your insights along your inspiring journey! I love to see a lady taking initiative with her health, your posts have really provided motivation and guidance for me. Thanks!

  24. Diane says

    Hello Lauren just wanted to thank you for this post, as every other post on this blog very helpful :) I also wanted to ask about the opinions anyone had about an ozone filter, I know it´s probably not as good as the one you recommend, but is it safe?

  25. Brenda says

    Lemon AND acv burn my belly, even very diluted amounts….I have been trying this for years but can not do it without the burning. I have even tried drinking a glass of plain water first, then the diluted lemon water….help!
    thank you ❤️

  26. Norma says

    Hi Lauren! First of all I want to thank you for all these interesting posts. I want to know if it is ok a water filter that I am interested in, is Pimeg waterfall, it eliminates chlorine, fluoride, and some other particles, adding minerals… Just want to know if it’s reliable and a good option, I’m trying to avoid the most chemicals I can. Thanks and congratulations for your blog, it is allways a pleasure to read you.

  27. Anitra says

    I am a loyal reader of your blog and really appreciate all the information you provide. I am searching for a water purifier and I need one that filters fluoride especially. You recommend the berkey so I am wondering if you have ever tested it make sure it filters out fluoride. I recently listened to a report from board certified nutritionist and traditional naturopath David Getoff who tested the berkey and did not find that it removed fluoride. What is your opinion on this? I was just about to purchase the berkey when I came across this report. I really don’t want to buy one and then test the water myself if I don’t have to.

  28. says

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