Everything You Need to Know About Detoxing

Picture of Miriam

Let’s learn the truth about “detox.” You know I’ve discussed this before, but we need to have a refresh. Since it’s the start of the year, the “cleansing” programs are back full force. Does anyone feel like we keep living in the movie Ground Hog Day?? Well… you can do something about that. LEARN. Then behave differently.

Remember these questions:

Have I done this before? If so, what were the outcomes?
How has my health benefitted NOW from the past cleanse I have done?

Always be intentional with your body. So let’s discuss the biz.

drinking juice

So many of you get enticed by juice fasts, colon cleanses, and detox diets. Most are looking to either lose weight or “ kick start” a healthy lifestyle. But these therapies aren’t as healthful as they may seem. I know you want to know… do cleanses work?

Let’s really break apart the word detoxification. What it means is the practice of ridding the body of toxic or harmful substances. So… it seems the detox therapies start with the premise that the body accumulates toxins that can cause cancer and other diseases, and it needs assistance in “detoxing” or “cleansing”.

However, there is no scientific evidence that any of these so-called cleanses really benefit a person’s health. Our livers and kidneys, if healthy, do a great job of cleansing our bodies on a daily basis. That’s literally their job.

The truth about toxins

man with respirator on train track

A toxin is a poison produced through biological processes. The nicotine found inside of tobacco leaves is a toxin; so is the metabolic waste produced by cells inside the human body. But when people talk about “toxins,” they’re likely referring to manmade chemicals as well.

Your body can accumulate both natural and manmade toxins when you ingest food and water and when you breathe. Air pollutants like ozone and nitrogen dioxide have been linked to a range of health problems in humans from respiratory inflammation to cancer, according to the Environmental Protection Agency. Pollutants in water include arsenic, a known carcinogen, and mercury, which is linked to nervous system disorders, according to the U.S. Geological Survey.

So listen here.

Drinking a juice or undergoing an internal cleanse isn’t going to help your body get rid of these toxins any faster or more effectively. The body is well equipped to get rid of toxins all on its own (as mentioned above).

What does the research say about “detoxes” and “cleanses”?

There have been only a small number of studies on “detoxification” programs in people. While some have had positive results on weight and fat loss, insulin resistance, and blood pressure, the studies themselves have been of low quality, short term, with study design problems, few participants, or lack of peer review (evaluation by other experts to ensure quality).

A 2015 review concluded that there was no compelling research to support the use of “detox” diets for weight management or eliminating toxins from the body (including a liver and kidney “detox”). A 2017 review said that juicing and “detox” diets can cause initial weight loss because of low intake of calories, but they tend to lead to weight gain once a person resumes a normal diet. There have been no studies on long-term effects of “detoxification” programs.

Built-in detox system

liver and kidneys

The main organ that helps in the detoxification process is the liver. Everything you breathe or swallow that is broken down and absorbed into the bloodstream passes through the liver, which is the largest internal organ. The body depends on the liver to regulate, synthesize, store, and secrete many important proteins and nutrients and also to purify, transform, and clear toxic or unneeded substances. Many detoxification products claim to “cleanse” the liver, but in healthy individuals, the liver is not a place where toxins are stored. Let that sink in… The liver actually turns potentially harmful chemicals into water-soluble chemicals that can be sweated or excreted from the body. So how about a nice exercise session??

The liver typically does a superb job of detoxing your body. However, there are a few exceptions to this rule. People with certain liver conditions such as viral hepatitis (Hep A, B or C) or alcohol-induced liver disease may not have healthy livers, and toxic substances can sometimes accumulate in their bodies. Certain substances that can be toxic in high doses, like vitamin A, iron, and copper, can also accumulate in the liver or other organs as a result of disease. But there is no scientific evidence that detox diets or liver cleanses help treat liver disease.

The Colon

In addition to cleanses and special diets for the liver, some advocates of detox therapies also promote so-called colon cleanses. But these therapies which include enemas and colonics, as well as laxatives and herbal remedies, are not medically useful, according to the Mayo Clinic. In 2011, researchers at Georgetown University conducted a comprehensive review of the medical literature and found absolutely no scientific support of the practice of detoxifying the colon. In fact, colon cleanses can do more harm than good. TRUST.

The colon houses many of the microbes that call us home. They are our friends and keep us safe. When we upset our microbes (as with antibiotics), bad bacteria, such as Clostridium difficile (the bacteria behind infectious diarrhea!) can move in and cause disease. No thanks.

The most common side effects from colon cleanses are nausea, vomiting, diarrhea, and abdominal pain. Depending on the cleansing solution and amount of water used, patients can experience a dramatic loss of electrolytes. Case reports document serious medical conditions, such as kidney and liver failure, air emboli, rectal perforations, blood infections, and death from dysentery.

The Fat Cell

A third, general detoxification scheme is done with fasting, juicing, swallowing an herbal solution, or eating a raw diet.

However, studies have not shown that particular foods or herbs are effective at pulling toxins from the blood or organs. Some proponents of these detox therapies argue that fasting or juicing will help burn fat cells, which they say contain toxins. But this idea is not a scientifically sound argument. Burning fat cells is not related to the body’s natural process of detoxification.

Dramatically limiting food intake through fasting or extreme dieting can also put a lot of stress on a person’s bodily systems and MAJORLY trigger rebound binge eating behaviors (you are stoking that primal drive to eat… what do you think will happen when you get in front of the food you deprived yourself of?). Also, dehydration is one serious risk for those who are fasting.

In most cases, the liver, kidney, and intestine are so good that they can overcome even the worst of diets. Juicing and cleansing, however, push the system in an extreme way. They are dangerous even if most people survive. So why?

What is the best way to detox your body?

person holding brown grains

Detox or cleanse can be used interchangeably. So how to cleanse your body? Increasing fruit and vegetable intake (go from 5 servings a day – 3 of veggie, 2 of fruit – to 9 servings: 5 of veggie, 4 of fruit), whole grains, drinking more water, and exercising regularly. BORING, right? Tried and true works. And chew the food or blend in a smoothie instead of juices which are stripped of the most important compounds (fiber, pectin, and enzymes). These interventions have scientific evidence to have cleansing qualities. And really can’t you just feel that happen when you have these practices in place?! I know I do! If I skip a day without veggies and fruit I can feel my insides more “stuck.” I feel my most vital when I do these basic interventions daily.

It should be noted that the detoxification described here is different from the practice used in substance abuse treatment. Detoxification in that context is “the process of allowing the body to rid itself of a drug while managing the symptoms of withdrawal,” according to the National Institute on Drug Abuse. This kind of supervised detoxification may prevent potentially life-threatening complications that might appear if the patient was left untreated. Just had to mention that.

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