Veggie Blog

Detox the Tao way: a natural approach to health and longevity

Many of us assume that our homes, and the places we know best, are free from harm. That assumption is worth questioning.

The planet has changed enormously since the first human societies appeared. Back then there were no factories, cars or chemical plants. Today, pollution reaches almost every corner of the earth, and few of us can avoid it completely.

Everyone hopes for a long and healthy life. Living to 120 is extremely rare, and it was rare in earlier times too; tales of ancient people routinely reaching such ages are legends. Thanks to modern medicine and cleaner living conditions, most people today can expect to live well beyond 65.

Our modern habits put a strain on the body as a whole. Busy schedules, convenience food, alcohol and city air expose us to substances the body has to process, and a healthy liver and kidneys handle this every day. Supporters of detox believe that some of these substances are not cleared and gradually form build ups in the body.

Detox writers say these deposits throw the body out of balance and lead to health problems over the years. Where do they come from? Mostly, they say, from the way we live.

Think about a typical day: processed foods with additives, several cups of coffee, a soda or two, perhaps a drink in the evening. Add cigarette smoke, traffic fumes, chemical-laden toiletries and medication, and the body has plenty to deal with. (The popular claim that all this creates an “acid build-up” is not backed by medical evidence, since the body tightly controls its own pH.)

No wonder so many people fall ill and go looking for gentler, more natural ways to stay healthy. Interest in natural healing keeps growing.

Body detox is presented as a convenient way to clear out harmful substances collected over the years. What really makes a difference is a lasting change in diet and lifestyle, which can reduce many of the risks of poor habits, even if it cannot undo all past damage.

One well-known guide on the subject is Daniel Reid’s book The Tao of Detox: The Natural Way to Purify Your Body for Health and Longevity. Drawing on Taoist tradition, Reid takes a holistic view and compares cleaning out the body to cleaning up our homes, our surroundings and the planet itself.

The book sets out to give readers the tools to protect and manage their own health, with detoxification at the centre of Reid’s approach.

If you are looking for a fresh start, Reid’s book can be an inspiring companion as you rethink your daily habits. Just check with your doctor before trying any strict fast or cleanse.

Stretching is one of the simplest parts of fitness, yet it is full of conflicting advice. Should you stretch before or after a workout? How long should you hold a stretch? Is bouncing harmful? The old version of this post offered ten tips, but a few of them were muddled or wrong, so here is an updated guide based on advice from Harvard Health Publishing, the Cleveland Clinic and the National Institute on Aging.

Why stretch at all?

Harvard Health Publishing says that stretching keeps muscles flexible and healthy, and that we need that flexibility to maintain a range of motion in the joints. Without it, muscles shorten and become tight, which puts you at risk for joint pain, strains and muscle damage. Sitting in a chair all day, for example, results in tight hamstrings. The National Institute on Aging adds that stretching can help maintain and improve flexibility, which makes everyday tasks such as reaching down to tie a shoe easier.

Should you stretch before or after exercise?

Both, but differently. The Cleveland Clinic explains that before a workout you should focus on dynamic stretching, in which you move a muscle through its full range of motion without pushing it to the maximum, and do only a few short static stretches. After the workout, while your muscles and joints are warm, is the time for longer static stretches. Harvard recommends five to 10 minutes of light activity, such as a quick walk, before you stretch, because cold muscle fibers may be damaged. Read the Cleveland Clinic article on stretching before or after a workout.

How long should you hold a stretch, and is bouncing safe?

The old post said to hold stretches for 20 seconds before exercise and at least 60 seconds to build flexibility. Current advice is a little different. Harvard suggests holding a stretch for 30 seconds, and the Cleveland Clinic says that after a workout you can hold static stretches for 30 to 60 seconds each while breathing deeply. Do not bounce. Harvard says bouncing can cause injury, so make each stretch smooth and steady: reach to the point where you feel tension and hold it there.

How far should you go?

You should feel tension but not pain. Harvard says that if you feel pain, there may be an injury or damage in the tissue, so stop stretching that muscle and talk to your doctor. The National Institute on Aging gives the same warning, not to stretch so far that it hurts. Work to your own ability and not other people’s, and ease off on days when you are tired. Stretching once will not make you flexible. Harvard notes that the benefit builds up over time, and it suggests daily stretching, or at least three or four times a week.

Which muscles matter most?

Harvard says to focus on the areas that are critical for mobility, which are the calves, hamstrings, hip flexors and quadriceps, and that stretching the shoulders, neck and lower back is also beneficial. The old post said not to forget the neck, which is right. Move the neck gently and do not push on your head with your hands. Our guides to basic yoga postures and the triangle pose show stretches you can try, and before you start yoga has a warm-up routine.

Do you need rest and other exercise too?

Yes. The National Institute on Aging says overdoing strength exercises can cause exhaustion, sore joints, and muscle pain or injury, so build up gradually. It also says it is important to get all three types of exercise (aerobic, muscle-strengthening and balance), because doing one type can help improve your ability to do the others. The Physical Activity Guidelines for Americans recommend at least 150 to 300 minutes of moderate-intensity aerobic activity each week. See moderate exercise for fitness for easy ways to start, and preventing sports injuries for more habits that keep you active.

Calcium supplements: what to know

Calcium is important at every age. It matters most in childhood, when teeth and bones are growing, and during pregnancy and breast-feeding. Adults need it to keep bones strong and to help prevent osteoporosis. It is also involved in blood clotting, muscle movement and nerve signals.

Getting calcium from food first

Most people can get what they need from food. Adults usually need around 1,000 to 1,200 mg a day. Dairy products, calcium-set tofu, fortified plant milks, kale, bok choy and almonds are all good sources, which is useful to know if you eat little or no dairy. A supplement is meant to cover a gap, not to replace a healthy diet.

Taking a supplement correctly

If you do take one, swallow it with a meal or soon after, and drink a full glass of water. Chew chewable tablets well before swallowing. If you find that difficult, stir the tablet into water or juice, let it dissolve and drink it slowly. Calcium may affect how some medicines work, so ask your doctor or pharmacist whether to space them apart.

Check with your doctor before you start if you have kidney problems, kidney stones, stomach trouble or diarrhea. Tell your doctor too if you are pregnant or breast-feeding. Mention your other medicines and any family history of illness, because these can change what is safe for you.

Too much of a good thing

More is not better. The upper limit for adults is about 2,500 mg a day from food and supplements together (2,000 mg over 50). Large amounts can cause constipation, nausea, vomiting, dry mouth and poor appetite, and they can contribute to kidney stones. Serious side effects are uncommon, but if you notice a problem, stop and speak to your doctor.

Calcium supplements are sold in pharmacies, supermarkets and online, and they are not expensive. Ask your doctor whether you need one at all, and which kind and dose fit you.

Do detox foot pads work? A closer look at the claims

Adverts for detox foot pads start from a familiar worry: modern life exposes us to pollution and chemicals, so surely we need a way to get them out. The pads promise to do this overnight. Before you buy, it helps to know which of their claims stand up.

According to the marketing, toxins from the air and from food collect in the body, and a pad on the foot draws them out. The body does not work like that. Waste and unwanted substances are dealt with by the liver and kidneys and leave mainly through urine and stool, not through the soles of the feet.

What a detox foot pad is

The product is an adhesive pad worn under the foot during the night. Its makers describe it as a route for waste to leave the body.

Typical pads contain vinegar made from wood or bamboo plus some herbal ingredients. The makers say that by pulling out toxins they relieve stress, tiredness and related complaints. The pads have a long history in parts of Asia and are now sold in many countries, yet sales figures say nothing about whether they work.

The advertised benefits, one by one

Below are the usual selling points, each with a reality check.

– Relief from many ailments. No reliable research backs this. The brown stain left on a pad by morning is a reaction of the pad’s ingredients to moisture; sweat or tap water produces the same colour.

– A cleaner, more relaxed body. Feeling relaxed after using a pad is a personal experience, not evidence that anything was removed. Studies have not shown a cleansing effect.

– Convenient. You can wear a pad while asleep or at work, but convenience is not the same as a health benefit.

– A gentle, non-invasive alternative to medicine. The pads are free of mess, but they are not an approved treatment, and in 2009 the US Federal Trade Commission challenged the health claims made for a well-known foot pad brand.

– Good value. Any price is high for something that has not been shown to work. Persistent tiredness or stress deserves a visit to your doctor, who can look for the real cause.

Bottom line: foot pads are easy to use and harmless for most people, but nothing shows that they draw toxins out of the body. The money is better spent on things with proven benefits, such as good food, sleep and exercise, and any lasting symptoms are worth a conversation with your doctor.

Working with the chakras in yoga

Why do yoga teachers talk about chakras?

In the yoga tradition, the chakras are seven energy centers along the spine, from the base to the crown of the head, and they are said to act like valves or pumps that regulate the flow of energy through the body. When the flow is steady, the tradition says, you feel balanced in body, mind and spirit. When it is blocked or sluggish, some people believe that you feel out of sync, perhaps physically or emotionally. Many teachers use the idea today as a framework to help students focus their attention on different parts of the body. If you are new to the concept, our post on the seven chakras lists their names, locations and meanings.

How do practitioners work with the chakras?

There are three main tools. The first is posture. Many teachers pair certain poses with particular chakras, for example standing poses and forward folds with the root, hip openers with the sacral chakra, and chest-opening backbends with the heart. These pairings are common in modern classes, but they vary from teacher to teacher.

The second is breath and sound. Slow, controlled breathing helps you stay with each area, and some teachers add seed sounds known as bija mantras, such as LAM for the root chakra and YAM for the heart chakra.

The third is meditation. A simple version is to sit comfortably and bring your attention to the base of your spine for a few breaths, then move up through each center in turn, spending a few breaths at each. Some people picture the traditional color of each chakra. Ten minutes is plenty to begin with.

What about kundalini practices?

Kundalini is the energy said to be coiled at the base of the spine, and kundalini yoga uses a mix of breathing, movement and meditation to raise it. Some of the breathing exercises are intense. Learn them from an experienced teacher, and stop if you feel dizzy, panicky or distressed. Meditation is usually considered low-risk, yet a small share of people report unpleasant experiences, according to the US National Center for Complementary and Integrative Health.

Is there scientific evidence for chakras?

No. Chakras are part of a spiritual and philosophical system, and researchers have found no evidence that they exist as physical structures or that “balancing” them treats disease. Yoga itself has been studied, however. The same agency says that research suggests possible benefits for stress management, mood, sleep and balance, and a small benefit for low-back pain. So a chakra-focused practice can be a relaxing way to slow down and pay attention to your body, and if you find meaning in it, there is no harm in that. Just do not use it in place of medical care for a physical or emotional problem.

How should you start?

Pick one short practice and keep it simple: five or ten minutes of quiet breathing and body awareness each day. Take a beginner class if you can, and tell the teacher about any health conditions. If you want to understand where all of this comes from, read our posts on what yoga is, the origins of yoga, and our introduction to yoga postures. Use what helps and leave what does not.