These are the ways to support your body’s own self-detox systems—and a few specific “cleanses” you should definitely skip.
When we see an aging-in-reverse celeb flaunt her luminous skin and “How can I look like that?!” body, even the wisest of us may be tempted to try some dubious detox powder popping up all over social media. But no need to turn to supposedly magical answers like juice cleanses, chugging lemon water, or a colon-blasting chia seed concoction—those much-hyped “cures” are useless at best and at worst possibly dangerous, experts say.
“Our bodies don’t need detoxes and cleanses, because we have our own natural detox pathways through systems like the liver, kidneys, and GI tract,” says Jessica Levinson, M.S., R.D.N., a culinary nutrition expert in Westchester County, NY. In fact, scientific literature is full of case studies showing that cleanses may lead to kidney damage, vitamin and mineral deficiencies, and GI symptoms including diarrhea and stomach cramps. The idea of a detox makes sense: We don’t always eat perfectly, and we regularly come in contact with things like pollution, airborne irritants, and germs and bacteria that could be harmful to our health. So seeking a way to “cleanse” your system may be appealing. But according to experts at Harvard Medical School, your body, and especially your intestinal tract, is full of beneficial bacteria that help fight illness, support digestion, and keep your organs functioning at their best; many detoxes you hear about can disrupt the balance of good and bad bacteria in your gut, harming your body more than helping it.
What about using a detox to lose weight? Unwise. “Detox and cleanses are simply restrictive diets; they will result in quick weight loss, but once you return to a regular diet you will likely gain it back,” explains Levinson. “This leads to yo-yo dieting, which research has shown results in overall weight gain over time.” Safe weight loss doesn’t involve detoxing, which may also deprive your body of the nutrients it needs to function, making it harder for your natural detox system to do its job.
How Your Body Cleanses Itself
Let’s start with the idea that “toxins” from, say, a poor diet or medication you’ve been taking “build up” in your body. That’s not the way it works, thanks primarily to a complex system that starts with your liver, which breaks down whatever you don’t need to function. Then your GI tract, kidneys, lymphatic system, and respiratory system kick in to rid your body of the remnants of what the liver broke down; these organs work in tandem to dismantle and expel toxins so nothing has time to build up.
Here are the systems in your body that work together to take out the trash (that is, as a detox):
Your Liver
The liver is the primary filter in your body. Whatever you don’t need that your body might absorb or have too much of—think chemicals, bad bacteria, viruses, even hormones and cholesterol—your liver metabolizes so it can be eliminated.
Your Kidneys
These contain filtering units called nephrons that filter blood and make urine, through which you expel waste.
Your Lymphatic System
This key network runs through your entire body and consists of tons of lymph nodes and tissues and vessels. These all interact to help your immune system function, letting it keep away germs, viruses, and by-products that contribute to illness and infection. Your lymphatic system also includes your spleen, an organ in the upper left portion of your abdomen that fights off germs, specifically in your blood.
Your GI Tract
The digestive system moves food and anything else you swallow (like snot, which intercepts germs!) through your stomach and small intestine, where it’s absorbed into your bloodstream. What your body doesn’t need and what remains undigested then heads to your large intestine, which turns it into waste, which exits via your poop.
Your Lungs
When you breathe in dust, germs, and allergens, your lungs act like filters. Mucus catches and holds the things that enter through your respiratory system, and when you cough, sneeze, or clear your throat, you rid your body of bad stuff.
The best means of keeping your personal machine working well is by supporting your detox-warrior organs so they remain at their most efficient—don’t be tempted to “help them along” unless directed to do so by your doctor. “Programs that suggest that you can detoxify your liver through certain foods or dietary or herbal supplements have no evidence whatsoever that this works,” says Michael P. Curry, M.D., director of hepatology at Beth Israel Deaconess Medical Center in Boston. “In fact, taking supplements to lose weight, cleanse the liver, and increase energy expenditure can be and has been associated with liver injury and in some cases liver failure and death.”
How To Maximize Your Body’s Natural Cleansing Power
Each of these strategies will keep your detox systems running smoothly, leaving you feeling great—without resorting to any strange cleanses.
Eat Wisely
“Eating a healthy, balanced diet as recommended by the Centers for Disease Control and Prevention and your overall health,” says Dr. Curry. Focus on fiber- and vitamin-filled fruits, vegetables, nuts, whole grains, lean protein, and healthy fats—the array of nutrients proven to support good overall health and lower chronic disease risk. Specific foods Levinson says support your liver, kidneys, and GI tract: cruciferous vegetables for liver and gut health; garlic for liver, kidney, and gut health; and cranberries for kidney health.
Get Your Beauty Sleep
Kidney function is regulated by your body’s sleep-wake cycle,
so it’s not surprising that sleep deficit has been associated with a decline in
kidney function. That means getting enough shut-eye is crucial. The amount of
sleep people need varies by the individual, but between seven and nine hours is a good average for most.
However, listen to your body—the number of hours that make you feel
rested and energized is the right amount of sleep for you.
Break A Sweat
Exercise boosts your lymphatic system—as you move your muscles, they act as a pump to more effectively send fluids through your body so toxins can be excreted more easily. Strive to do a mix of cardio (to get your heart rate up) and strength training or resistance moves (to strengthen your muscles).
Pay Your Doctor Regular Visits
Keep up with your annual physical and blood work. “Having a regular physical exam and blood tests that assess liver function is important for early detection of liver disease, and if you’re at risk of liver disease, speak with your doctor about additional testing,” says Dr. Curry. Recognize these indications of a liver issue: Fatigue, nausea, and poor appetite are early signs, while symptoms like jaundice, abdominal bloating, and bleeding easily may signify a more severe problem.
The Weird-Detox Hall Of Fame
Don’t try these at home. Or anywhere.
The Maple Syrup Cleanse
For 10 to 40 frightening days, you are commanded to ingest nothing but six to 12 glasses of a mixture of maple syrup, cayenne pepper, freshly squeezed lemon juice, and spring water. This cleanse’s purported purpose is to remove heavy metals and excess candida from your body. (Spoiler alert: Drinking this concoction won’t do what is claimed, so spare yourself the stomach upset.)
The Armpit Detox
This hot trend involves applying a homemade mask of apple cider vinegar, baking soda, charcoal, and cornstarch to your armpits for 15 minutes. It supposedly draws toxins out of skin and sweat glands and, as a bonus, stops body odor. The problem isn’t that these ingredients are dangerous (the worst risk is potential skin irritation) but that this doesn’t work any better than washing your armpits regularly with soap and water. If body odor is what leads you to this non-fix, try antiperspirant (which targets your body’s sweat glands) rather than deodorant (which essentially just masks stink).
The Vaginal Pearl Detox
This concept involves inserting one to three “yoni pearls” made of herbs like rhubarb and motherwort into your vagina; the pearls are said to pull every problematic substance you might have there, from old blood clots to yeast, down and out. Don’t do this: Your vagina is self-cleaning, so using something like yoni pearls or a douche can actually cause vaginal itching, irritation, and even infection.
Important Notice: This article was also published at www.prevention.com by Lisa Mulcahy where all credits are due.
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