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Mar 22

Detox or Cleanse? What To Know Before You Start – Health Essentials

Diets that Work Comments Off on Detox or Cleanse? What To Know Before You Start – Health Essentials

Be gone, toxins! Those three words sum up the main objective of many internal cleanses and detoxes. These quick-fix programs supposedly remove all sorts of icky stuff from your body to make you healthier.

Its easy to do, too: Just swap out some regular ol foods in favor of some special drinks, powders or smoothies, and then let the magic happen!

If you think that all sounds too good to be true well, you may be onto something. So, lets explore the world of cleanses and detoxes a little more with registered dietitian Kate Patton, MEd, RD, LD.

Fans of cleanses and detoxes often claim they experience benefits like:

So, how does this happen? The theory is that eliminating solid foods or specific food groups helps your body shed toxins gumming up your system. Detoxification diets and cleanses often recommend consuming primarily drinks like special water, tea or fruit and vegetable juices.

The idea is to give your digestive system a break, allowing it to heal and better absorb nutrients in the future, explains Patton. And most of the time, the ingredients suggested in a cleanse or detox arent necessarily bad for you.

The terms cleanse and detox are often used interchangeably. In some cases, theyre even merged in phrasing. (A detox cleanse, anyone?)

If there is a subtle difference, though, its this: Cleanses tend to focus more directly on your digestive system and literally flushing you out, while detoxes may take a broader approach that extends to your liver, kidneys and other organs.

There isnt exactly a mountain of scientific research proving that cleanses or detoxes offer the many claimed health benefits, reports the National Center for Complementary and Integrative Health (NCCIH).

Now, its true that a few small research studies show positive results for weight loss, insulin resistance and blood pressure but the research isnt quite rock solid, according to the NCCIH.

And various study reviews of detoxification diets raise more doubt than offer validation.

Bottom line? Be skeptical of health claims connected to cleanses or detoxes. Theyre just not likely to do what they say, says Patton.

While cleanses and detoxes may not work magic, there are some potential benefits, notes Patton. They include:

Theres a chance that trying a detox or cleanse may create a health issue instead of resolving one. Concerns about detoxification programs include:

Theres no shortage of cleanse and detox programs. Just go searching for ideas on TikTok. Its overwhelming. But here are a few of the more popular options and why they deserve some caution.

Consider green tea the official drink of superfoods. For proof, check out this medical literature review. It gushes about green teas ability to combat cancer, heart disease, high blood pressure and other health concerns,

Good stuff, that green tea but that doesnt mean drinking it by the gallon can cleanse your whole system and make you more radiant.

Too much green tea can cause issues, too. Drinking an excessive quantity of green tea or taking high dosages of green tea supplements is linked to arrhythmias, sleep disturbance, constipation, high blood pressure, rash and liver injury, warns Patton.

An entire industry has been built around the notion of cleaning out your system with a series of juices. The idea is that all those vitamins and minerals can kick-start your system by purging toxins and giving you a clean slate.

At least one study shows that because juicing is commonly associated with low consumption of calories, it can lead to some quick weight loss. But the effects arent likely to last.

Some people claim that drinking water laced with lemon, apple cider, cayenne pepper or other additives will do amazing things for you. Clearer skin! Weight loss! Better poops! The list goes on and on.

Lets start with the obvious: Theres nothing wrong with drinking water, which is super important for your body to function properly.

But a water detox drink? Meh. Its probably not going to do much for you. But if flavoring your water with a little cucumber or vinegar for that matter is your thing, go for it. Just dont expect any miracles, cautions Patton.

And be careful not to chug excessive amounts of water. Drinking too much can flush out electrolytes your body needs, says Patton. (Pro tip: If you drink so much water that your pee is constantly clear, youre overdoing it.)

Learn more about how much water you need a day.

Theres little proof that a planned cleanse or detox lives up to the promises and high expectations often connected to the concept.

In a way, too, youre trying to do something your body naturally does. Your digestive tract, liver, kidneys and skin break down toxins daily and get rid of them through your urine, stool and sweat.

Your body is built to take care of business, says Patton. If you fuel it with a balanced diet of whole foods such as vegetables, fruit, whole grains and legumes, itll help you get the results youre looking for without starting a special cleanse or detox.

More here:
Detox or Cleanse? What To Know Before You Start - Health Essentials

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