Veggie Blog

Home detox programs promise to flush out toxins, help you lose weight, boost your energy and even slow aging. They are popular because they sound simple. The old version of this post repeated those promises, including that detox can ease asthma and diabetes and slow aging. Those claims are not supported by research. Here is a clearer look at what detox programs involve, what the evidence says and what you can do instead.

What is a detox program?

The National Center for Complementary and Integrative Health (NCCIH) says that “detoxification” diets, regimens and therapies, often called “detoxes” or “cleanses,” are promoted to remove toxins, lose weight or promote health. They may involve fasting, drinking only juices or similar drinks, eating only certain foods, taking supplements or herbs, cleansing the colon with enemas or laxatives, or using a sauna. The old post described home programs that run for two weeks or more.

Does detox work for weight loss?

The evidence is weak. NCCIH says that there have been only a small number of studies of detox programs in people, and that although some had positive results on weight and fat loss, insulin resistance and blood pressure, the studies were of low quality, with design problems and few participants. A 2015 review found no compelling research to support detox diets for weight management or for eliminating toxins. A 2017 review said juicing and detox diets can cause initial weight loss because of low calorie intake, but people tend to gain weight once they return to a normal diet. There have been no studies on long-term effects.

Do you need to detox at all?

Your body already has a system for this. MedlinePlus describes the liver as the organ that helps your body digest food, store energy and remove poisons, and the NIDDK explains that healthy kidneys filter wastes and extra water from the blood to make urine. These organs do not need a special diet to work. They need protection from things that harm them, such as too much alcohol and tobacco smoke. The old post said that the liver is the main organ for detoxification, which is true, but that does not mean a cleanse improves its work. See our posts on what your body already does to clean itself and natural body detox.

Can detox programs be unsafe?

Yes. NCCIH says the FDA and FTC have taken action against several companies selling detox or cleansing products because they contained hidden ingredients and posed a health risk, were marketed with false claims that they could treat serious diseases, or, for colon-cleansing devices, were marketed for unapproved uses. Colon cleansing can have serious side effects, especially for people with a history of gastrointestinal disease, colon surgery, severe hemorrhoids, kidney disease or heart disease. Unpasteurized juices can make people sick, and some juices are high in oxalate. Read the NCCIH page on detoxes and cleanses.

What can you do instead?

The old post was right that vegetables, fruit and water are good for you, and that you will not get lasting results if you go back to an unhealthy lifestyle. Aim for a pattern you can keep: plenty of vegetables, fruit and whole grains, enough water, regular physical activity, sleep, no smoking and limited alcohol. NIDDK says experts recommend an initial weight-loss goal of 5 to 10 percent of your starting weight within six months. Our posts on gentle detox habits versus harsh cleanses, are detox diets safe and detox diets 101 explain the choices in detail. If you have a health condition, check with your doctor before changing how you eat.

Many of us live as if we were in a cage. We were built to move, but our days are spent going from bed to breakfast table, to the car seat, the office chair, the restaurant booth and the living room couch, and back to bed. Health experts believe that weight gain is caused as much by a lack of activity as by eating too much, so it makes sense to bring movement back into the day.

Is exercise enough on its own?

Not usually. If you exercise but do not change what you eat, you may be able to prevent weight gain, or lose a few pounds for a while, but it is hard to keep that up, and a walk around the block will not cancel out a daily donut. Activity works best as part of an overall plan that includes healthy eating. The good news is that the more regularly you move, the easier it is to keep your weight steady once you have lost some. Regular activity is also good for your heart, bones, mood and sleep. Adults need at least 150 minutes of moderate activity a week, and two days of muscle-strengthening activity, according to the CDC.

How can you get the exercise you need?

Here are four ways that fit into a normal day.

1. Get enough sleep. Good sleep habits support exercise. If you are exhausted during the day, you are less likely to feel like moving, and people who are short of sleep often reach for food to make up for the rest they have missed. Adults need about 7 to 9 hours of sleep a night, according to the National Institute on Aging.

2. Walk the walk. Walking is one of the easiest kinds of exercise, and for many people it is enough to start with. Build up gradually to at least 30 minutes of brisk walking, five times a week, which adds up to the 150 minutes. Brisk walks have health and mood benefits that are well worth the time. Our post on five easy ways to get moving has more ideas.

3. Use the treadmill when the weather is bad. If you have a treadmill or an exercise bike at home, or at the gym, put on your favorite show and walk or cycle while you watch. Most of us watch television anyway, and indoor equipment lets you turn a sedentary hour into an active one. You do not need a treadmill, though: marching in place, climbing stairs or following an exercise video also works.

4. Seize the time. Lack of time is the excuse we use most. A simple rule is to get as much activity as you can fit in without letting it take over your work or family life. Ten minutes three times a day counts. Park a bit farther from the entrance, get off the bus a stop early, take the stairs, do a few stretches at your desk, and walk while you talk on the phone. See also our list of everyday activities that count as moderate exercise.

How do you stay motivated?

Remind yourself that every bit of activity helps to prevent many health problems, and that looking after your health is a gift to your family as well as yourself. Choose things that you enjoy, such as dancing, gardening or a walk with a friend, and keep a record of what you do. If you have a medical condition or have not been active for a long time, check with your doctor and build up slowly.

Put together, your plan should combine moving more with a balanced way of eating. Read our guide to lifetime fitness for ideas on turning this into a habit.

A cholesterol test report is full of numbers, and it is easy to feel lost. Knowing what each one means makes it much simpler to see where you stand and what, if anything, to change. Here is a plain guide to the main numbers, with the levels that MedlinePlus lists as healthy for most adults.

What does a cholesterol test measure?

A standard blood test, called a lipid panel, shows your total cholesterol, LDL cholesterol, HDL cholesterol and triglycerides. LDL is often called “bad” cholesterol because it is the main source of cholesterol buildup and blockage in the arteries. HDL is the “good” kind, because it helps remove cholesterol from your arteries. Triglycerides are not cholesterol, but they are another type of fat in the blood, and they can also raise your risk of heart disease. Some reports also give a non-HDL number, which is your total cholesterol minus your HDL.

Your doctor may ask you to fast for 9 to 12 hours before the test, which means nothing but water. Follow the instructions you are given.

What are healthy levels?

MedlinePlus gives these general targets for adults aged 20 and older, measured in milligrams per deciliter (mg/dL): total cholesterol under 200, non-HDL under 130, and LDL under 100. HDL of 60 or more is best, and below 40 in men or below 50 in women is considered low. Triglycerides are normal below 150, borderline high at 150 to 199 and high at 200 or more. Your own targets may differ with your age, blood pressure, weight, family history and other conditions, so ask your doctor what they should be for you.

Why does the balance matter?

Having a lot of LDL and little HDL is what puts you at risk. Over time, extra LDL helps form plaque on artery walls, which can narrow them, and this can lead to heart attack or stroke. A high number is not a diagnosis of anything by itself, but it is a warning that is worth acting on while you can still do so with food and exercise.

How can you improve your numbers?

There are four main routes, and they usually work best together.

Eat for your heart. Eat less saturated fat from fatty meat, butter and full-fat dairy, and more fish, fruit, nuts, oats and vegetables. See our guides on how to lower cholesterol through diet and a diet to lower cholesterol.

Move more. Regular physical activity lowers LDL and triglycerides and raises HDL. Our post on exercise and cholesterol explains how much to aim for.

Aim for a healthy weight. The National Heart, Lung, and Blood Institute notes that adults with overweight or obesity can lower LDL and raise HDL by losing only 3% to 5% of their weight.

Take medicine if your doctor recommends it. Several kinds exist, including statins, ezetimibe and bile acid sequestrants. Read more in our post on when lifestyle is enough and when medicine helps. Some of these drugs have side effects, so your doctor should explain them to you before prescribing.

How often should you get tested?

Practice varies with your age and risk, but according to MedlinePlus, younger adults aged 21 to 65 should generally have the test every 5 years, and men aged 45 to 65 and women aged 55 to 65 every 1 to 2 years. People older than 65 should be tested every year. If cholesterol problems, early heart disease or diabetes run in your family, your doctor may suggest testing sooner or more often. A regular checkup costs far less than treating a heart attack, and it gives you the chance to prevent one.

Skin care treatment for the most common skin conditions

A glowing, healthy skin is an asset. Skin is not only about looks but also about health, so skin care treatment should be taken seriously. If you develop a skin problem, you need an appropriate treatment. For any skin disorder, treatment starts with prevention (what we can also call proactive or preventive skin care). Building and following a basic skin care routine is what counts as preventive care. Skin disorders can still occur even if you follow it, because prevention only reduces the probability. Let’s look at the treatment of some common skin conditions.

Acne

Acne is one of the most common skin problems. The first aim of treatment is to control acne and stop it from getting worse. Avoid tight clothes, which can cause body acne by trapping sweat. Do not touch the blemishes over and over (better still, do not touch them at all) because you might make the condition worse. Do not scrub too hard or squeeze them. Use of a mild cleanser is a recommended treatment for acne. Over-the-counter acne products can bring faster results. If your acne does not improve after a couple of months, see a doctor.

Dry skin

Treating dry skin is much easier. Moisturizers, used the right way and in the right quantity, are the best form of treatment. For best results, apply the moisturizer while your skin is still damp, and do not use too much or too little. If you notice no improvement after a few weeks, you may have to see a dermatologist for the treatment of your dry skin.

Brown spots

Brown spots, which show up on sun-exposed areas such as the face and hands, are caused by too much exposure to UV radiation. As a first step, use a broad-spectrum sunscreen with a high SPF (dermatologists usually recommend SPF 30 or higher) and apply it whether the weather is sunny or cloudy. Another measure is to cover the exposed areas with clothing such as caps, long-sleeved shirts and an umbrella. Have a spot checked by a doctor if it changes in size, color or shape.

When to see a dermatologist

If a routine or an over-the-counter product is not enough for you, you should see a dermatologist for professional treatment. Tell the doctor about the treatment you have tried so far, and take along the details of the products you have used. Based on your skin condition and your history, the dermatologist may prescribe a treatment such as oral antibiotics, chemical peels or retinoids, and you will be on your way to recovery.

When you think of sports fitness, you probably picture the games themselves: football, tennis, swimming or running. Sports are a fun way to stay fit, and they are also physically demanding. Unlike general fitness, which is mostly about health, sports fitness is about building the strength, stamina and skill to perform in your chosen activity. Four everyday habits can help you do that.

1. How much should you drink?

Water is the one thing your body cannot do without. When you sweat a lot and do not replace the lost fluid, you risk dehydration and heat illness, which can be serious. Drink before, during and after exercise, and more in hot weather. For most workouts that last less than an hour, water is enough. For long or very intense sessions, or exercise in the heat, a sports drink can help, because it provides carbohydrate for energy and electrolytes such as sodium that you lose in sweat. Many sports drinks are also high in sugar, so you do not need them for a short walk or a gym session. The CDC’s guidance on heat and athletes has practical tips.

2. Why eat more vegetables and fruit?

People who play sports need a good supply of vitamins, minerals and fiber, and vegetables and fruit are among the best sources. They also supply antioxidants and carbohydrate to fuel your activity. Aim to fill half of your plate with them, and add whole grains, beans, nuts and a source of protein. Eating well gives your muscles what they need to recover and helps you to cope with the demands of training. If you are vegetarian, you may enjoy our post on building stronger bones as a veggie.

3. How much calcium do you need?

Strong bones help to prevent stress fractures and other injuries. According to the National Institutes of Health, adults aged 19 to 50 need 1,000 milligrams of calcium a day, and women over 50 and everyone over 70 need 1,200 milligrams. Milk, yogurt and cheese are rich in calcium. If you eat a plant-based diet, good sources include calcium-fortified soy milk and other plant drinks, tofu set with calcium, and some leafy greens such as kale and bok choy. Sardines with their bones are another source for those who eat fish. Food is the best source. The NIH Office of Dietary Supplements lists the amounts you need and encourages you to talk to a health care provider before you take a supplement.

4. Why is warming up so important?

A warm-up prepares the muscles, joints and heart for exercise and lowers the risk of injury. Start with five to ten minutes of light activity, such as jogging in place or an easy bike ride, and then do movements that look like your sport. If you play tennis, swing your arms and rotate your hips. If you run, do some leg swings and lunges. Save long static stretches for after the session, when your muscles are warm. Cool down with some gentle walking, and then stretch.

Putting it together

Sports fitness is a combination of good food, enough fluid, strong bones and a sensible warm-up. Add rest days, sleep and well-fitting gear, and you will be able to enjoy your sport for years. For more advice, see our posts on preventing sports injuries, moderate exercise for fitness and health and fitness.

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