Five things to do before 9 am to reset your body and boost natural detox

How does the body’s natural detox process work?

Ashlesha Joshi, senior nutritionist at Tone30 Pilates, mentions, “The body’s detoxification system is a complex network involving the liver, kidneys, lymphatic system, lungs, skin, and gut. These organs work together to eliminate toxins, waste products, and metabolic byproducts.”

The process primarily includes:

Liver Function: The liver is the central organ for detoxification. It filters blood, metabolises toxins into water-soluble forms, and secretes them into bile or blood for elimination through urine or faeces.

Kidneys: The kidneys filter blood to remove waste and excess fluid, excreting them as urine. Adequate hydration is crucial for optimal kidney function.

Gut and Microbiome: The digestive tract eliminates waste via stool, and gut bacteria play a role in neutralising harmful substances. Fibre is essential for supporting gut motility and microbial balance.

Lymphatic System: This system collects cellular waste and delivers it to the bloodstream for removal. Physical activity is key to maintaining its function.

Lungs and Skin: The lungs expel carbon dioxide, a metabolic waste product, while the skin eliminates toxins through sweat.

“Overnight, the liver actively metabolises toxins, making the morning crucial for flushing out these processed wastes through hydration and fibre. Cortisol and enzymatic activity peak in the morning, enhancing digestion and energy production needed for detox,” notes Joshi.

The liver is the central organ for detoxification. It filters blood, metabolises toxins into water-soluble forms, and secretes them into bile or blood for elimination through urine or faeces. (Source: Freepik)

Five most important things to do before 9 am to reset your body and support its natural detox process

Joshi says, “The morning is a critical time for resetting the body and enhancing its natural detoxification processes.” 

These five habits can help optimise this process, according to the nutritionist:

Start with Hydration: Upon waking, drink a glass of warm water with lemon. Lemon water provides vitamin C, an antioxidant that supports liver function and boosts digestion. Hydration helps flush out toxins accumulated overnight and rehydrates the body after hours of fasting.

Practice Deep Breathing or Meditation: Engage in 5–10 minutes of deep breathing exercises or meditation to reduce stress and improve oxygen flow. Proper oxygenation supports cellular function and the removal of carbon dioxide, a waste product of metabolism.

Stretch or Exercise: Light stretching, yoga, or a quick workout activates the lymphatic system, a critical component of the body’s detox network. Physical movement enhances blood flow and helps eliminate toxins through sweat.

Eat a Fibre-Rich Breakfast: Include foods like oats, chia seeds, fresh fruits, or vegetables in your breakfast. Fibre binds to toxins in the digestive tract and aids their removal through stool, while prebiotics in fibre-rich foods nourish gut bacteria, supporting overall detox.

Sunlight Exposure: Spend a few minutes in natural sunlight to regulate your circadian rhythm. Early morning sunlight triggers the release of serotonin, which improves mood, and enhances the body’s production of vitamin D — a nutrient essential for liver and immune function.

DISCLAIMER: This article is based on information from the public domain and/or the experts we spoke to. Always consult your health practitioner before starting any routine.